7 Proven Weight Loss Tips

Proven weight loss tipsThere are a lot of weight loss tips out there. Some are speculative, and others seem to work for some people but not others.

For example, if you have a dairy sensitivity, dropping dairy from your diet can be a huge help to weight loss, but without that sensitivity, it probably won’t do much.

7 Proven Weight Loss Tips

In today’s article, I’m going to focus on 7 proven weight loss tips that work for pretty much everyone, and for which there is clear scientific evidence.

1 – Drink Water Before Every Meal

It’s been proven that drinking just over two cups (half a liter or 17 oz) of water, a half hour before each meal, helped dieters lose 44% more weight. Drinking water, especially cold water, boosts your metabolism up to 30% and helps you burn more calories.

2 – Drink Green Tea

I often recommend green tea to my weight loss clients. Of course, on its own, it won’t help you lose significant weight, but it is an effective support to a healthy weight loss diet, offering about a 4% increase in calorie burn. Green tea contains catechins, which work in synergy with caffeine found in the tea to slightly increase fat burning. Green tea also offers outstanding anti-oxidant properties, and so has protective properties against heart disease and cancer. Caffeine from coffee (preferably black) is also helpful, but not as effective as green tea.

3 – Eat Protein For Breakfast

Studies have made it clear that replacing a grain-based breakfast (cereals, toast, or baked goods) with a protein-based breakfast such as eggs is effective for weight loss. Even though the calorie amount may be the same, people who eat protein within 30 minutes of waking lose weight and body fat faster than those who consume carbohydrates. You don’t have to go with an egg breakfast – any source of quality protein is fine.

4 – Cut Back On Added Sugar and Refined Carbs

If you get into the habit of reading food labels, you’ll see sugar added to many products where you wouldn’t expect them, and often several kinds of sugar. Refined carbohydrates such as flours and starches might as well be sugar – they convert so quickly in your body that they spike your blood sugar almost as much. Anything that spikes your blood sugar leads to hunger and cravings for more sugar, as well as setting you up for metabolic disorders, so cutting sugar and refined carbs is one of the most powerful proven weight loss tips.

5 – Cook With Coconut Oil

Research indicates that replacing your current cooking fats with coconut oil will both boost your metabolism and reduce your appetite, resulting in weight loss. It also seems to have powerful abilities to reduce abdominal fat. The MCTs in coconut oil are extremely healthy and seem to support brain health. Coconut oil can kill bacteria, viruses and fungi, so it has a long shelf life, and its high smoke point means that it’s an ideal fat to cook with.

6 – Don’t Drink Calories

I am convinced that drinking calories is a major cause of obesity. It’s certainly in the way of many people who wish to lose weight. And the problem is not just pop.

Many people are fooled by so called “healthy” drinks such as sports drinks or juice. If the label contains over 20 grams of sugar per serving, as most do, it’s simply not healthy. Drink water, green tea, herbal teas, vegetable juices… but avoid drinking calories or even “diet” drinks with lots of artificial sweetener if you want to lose weight.

This goes for children as well – each daily sugar-sweetened beverage consumed is associated with a 60 percent increased risk of obesity.

7 – Eat More Fiber

Fiber helps slow digestion, somewhat offsetting the harmful effects of carbs. This is one of the reasons why “whole grain” carbs are less harmful than their more processed counterparts. Notice that I didn’t say healthy… Most Americans are deficient in fiber in their diets, which leads to digestive issues and problems with keeping healthy bacteria in the digestive system.

Fiber intake is associated with lower body weight, and it increases feelings of satiety (lowers hunger), which makes eating more fiber an important weight loss tip.

These seven proven weight loss tips all have research behind them, and if you make them part of your daily lifestyle you will find your weight easier to keep under control, and you’ll feel healthier too.

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18 Responses to 7 Proven Weight Loss Tips

  1. Jasmine January 13, 2016 at 6:03 pm #

    I’m also wary of so called “health” foods. The box might say healthy, but if you look at the ingredients, it says otherwise. How ironic that the “health” food you are eating is causing more fat. Taking in more fiber is a big one for me. I know you can take one of those powders that dissolves in water and get your fiber that way. Though I know being able to get your fiber from vegetables is a lot better.

  2. Michael Hardwick August 28, 2016 at 8:14 pm #

    Hey, great share…..

    I am thinking of losing some excess weight from my body. I really needed this information. I am sure it is going to work out for me.

    Thanks for sharing this post. Keep sharing more….
    Cheers!!
    Michael Hardwick recently posted…Trying to maintain a healthy diet? Here’s 5 simple tips to live by.My Profile

  3. Aodhan: Waste management December 5, 2016 at 12:21 am #

    Coconut oil has been a massive change for us and it feels great. Love the taste and it can also be used for oil pulling, moisturiser etc

  4. Jessica December 24, 2016 at 7:02 am #

    Hi Bruce,

    Thank you for sharing this. I did not know that I can cut a couple of pounds by using coconut oil. Aside from doing some of your tips, I will do #5 instead. Is this better than using olive oil?

    • DrBruce December 26, 2016 at 6:04 pm #

      You’re welcome, Jessica. Olive oil is fine for salad dressings but not a great choice for cooking.

  5. Gabriel January 3, 2017 at 8:42 pm #

    Hi Bruce,
    Taking in more fiber is a major one for me. I know you can take one of those powders that break down in water and get your fiber that way. In spite of the fact that I know having the capacity to get your fiber from vegetables is a great deal better.

  6. Owen January 11, 2017 at 7:39 pm #

    Great, I was searching for this kind of informative article. Much thanks to you for sharing this. I didn’t realize that I can cut two or three pounds by utilizing coconut oil. Besides doing some of your tips, I will do #5. Is this superior to anything utilizing olive oil?

    • DrBruce January 17, 2017 at 2:03 pm #

      Olive oil is fine for salads and “cold” uses, but not ideal for cooking as it degrades at high temperature. Coconut oil is a healthier choice for cooking.

      • Odessa February 24, 2017 at 1:34 am #

        I didn’t know this about olive oil…Looks like I’ve been using it wrong while all the time thinking I’m excersising healthy cooking tips and watching my cholestral. Thank you for this information Doc.

  7. wanicleide leite January 14, 2017 at 6:35 am #

    coconut oil really works!!! i love to use it

  8. Patrick Herniak January 15, 2017 at 10:05 am #

    Dr Bruce,

    Great advice here, I also think it would be good to talk about what minerals we need as well. If we aren’t balancing our bodies with proper minerals, we may not achieve the weight loss goals as we expect. So perhaps some ideas on minerals and mineral deficiency testing so we can get have our body at a good bench mark level.

    Thanks,

    Patrick

    • Miranda V April 25, 2017 at 3:06 pm #

      Hi Patrick, mineral deficiency is my problem too, I would like to know more about it, thanks.

  9. Rosi February 24, 2017 at 8:53 am #

    drink water before your meals.. for tme is the tip #1

  10. Dr. C.W. McMenamy March 20, 2017 at 8:34 pm #

    Thank you Dr Bruce,All the tips are very helpful for losing weight.Drinking water before each meals really boost up my metabolism and help in losing weight faster.

    • DrBruce July 18, 2017 at 12:34 pm #

      You’re very welcome. Yes, hydration is crucially important. Most people benefit from drinking more clean water.

  11. Lorraine March 21, 2017 at 2:46 pm #

    I have seen tons of commercialized way how to get fit, from food, drinks, gadgets and body wear. For me it’s just getting our simple lifestyle, stay out of high calories and drink lot of water.

    • DrBruce July 18, 2017 at 12:33 pm #

      It’s great that you’ve figured out what works for you, Lorraine. Congratulations!

  12. Adam Wills April 13, 2017 at 9:34 pm #

    Very informative article. As a professional trainer, I suggest to eat more protein. Eating more protein will make drastic changes to your body in a short time and it’s easy to do.

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