8 Science-Backed Strategies for Weight Loss

We have all been there, drowning in a sea of opinions on how to shed some weight. From your cousin’s bizarre diet to your co-worker’s workout regimen, everyone seems to have a solution. But what about science-backed strategies? The ones that are proven to work? Here are eight weight-loss strategies that are backed by science.

1. Check Your Weight Daily

While stepping on the scale can be nerve-wracking, weighing yourself regularly can help you lose weight. In a recent study by the University of Minnesota and Cornell University, participants who weighed themselves daily lost significantly more weight than those who didn’t.

2. Write Down Your Weight Loss Goals

According to Dr. Gail Matthews of Dominican University, people who write down their goals are 42% more likely to achieve them. Although her research wasn’t specific to weight loss, it certainly applies. Writing down your weight loss goals can help you stay on track and motivated.

3. Limit Liquid Calories

Several research studies link liquid calories to weight gain, even obesity. One study found that liquid calories in soda don’t fill you up like calories in food, leading to overconsumption. Cutting down on liquid calories by replacing them with water could lead to weight loss and improved health.

4. Drink More Water Before Meals

Drinking water before a meal could help you feel fuller, leading to eating less. A study in Obesity found that participants who drank 16 ounces of water before a meal lost more weight than those who didn’t. Celebrities like Khloe Kardashian also endorse water as a weight-loss tool.

5. Start “Crowding Out” Unhealthy Foods

“Crowding out” involves eating healthy foods first in your meals. Filling up on healthy, high-fiber foods can reduce hunger and help avoid overeating. Kathy Freston, author of The Lean, recommends eating more foods with fiber to help fill you up, leading to more successful weight loss.

6. Consider Eating More Beans

Beans are packed with fiber and protein, a combination that can promote weight loss. A study conducted by researchers at Loma Linda University found that a high-fiber, bean-rich diet was as effective for weight loss as a low-carbohydrate diet. Eating more beans could lead to a healthier diet and sustainable weight loss.

7. Sleep 7-9 Hours Every Night

Research shows that getting enough sleep is essential for weight loss. Lack of sleep can increase cravings for high-carbohydrate foods, leading to weight gain. One study found that people who were deprived of sleep were more likely to eat high-carb snacks. Aim to get seven to nine hours of sleep each night to promote weight loss and improve overall health.

8. Form Healthy Habits Using the “Implementation Intention” Strategy

The “Implementation Intention” strategy involves setting goals structured around an ‘if/then’ format. For example, if you want to eat healthier, an if/then goal could be, “If I go out to eat, I will order beans as my side dish.” This strategy helps form habits by setting goals with specific triggers that prompt us to take action. A meta-analysis of ninety-four research studies found that implementation intention can help form habits, including healthy eating and exercise.

Conclusion

With the overwhelming amount of weight loss advice out there, it’s essential to stick with science-backed strategies that have been proven to work. By frequently checking your weight, writing down your goals, reducing liquid calories, drinking water before meals, crowding out unhealthy foods, eating more beans, sleeping enough, and forming healthy habits, you can successfully lose weight and improve your overall health.