7 Science-Backed Weight Loss Tips

7 Science-Backed Weight Loss Tips

While there are some weight loss tips you will find that are unproven, there are certainly others that have research to back up the claims.

The following are some tips that have been backed by scientific research.

#1: Swap cardio for weights

If your usual gym routine involves spending the whole time on the treadmill or other cardio machine then you could be missing a trick.

Research from the Harvard School of Public Health has revealed that those who performed strength training for 20 minutes had more success at burning belly fat than those who performed a purely cardio based workout.

The reason why the strength training was more effective was due to the fact that you will continue to burn calories long after you have left the gym.

Also, strength training can cause an increase in muscle mass, which will in turn result in a high basal metabolic rate.

A higher metabolism means that you are able to burn off more calories than normal, even when you are at rest.

#2: Get more sleep

A lack of sleep can have a negative effect on the hormones that control your appetite, as well as your bodies ability to burn fat.

It is also a good idea to sleep in as dark a room as possible as this can also have a negative effect.

A study of more than 100,000 women (published in the American Journal of Epidemiology) found that those who slept in a dark room were 21% less likely to be obese, when compared to those who slept in a light room.

#3: Focus on your meals

If you tend to ‘multitask’ when eating then you are more likely to consume more food and calories than necessary.

A study that was published in the American Journal of Clinical Nutrition proved this fact.

The reason for this is that when you multitask you are not fully aware of the taste of the food or how much of it you have consumed.

#4: Eat balanced meals

This may come as a surprise to you but your body requires various types of foods to provide it with the nutrients it needs.

This even means fat and carbs, which are often recommended to be cut by many of the most popular diets around.

Make sure you eat balanced meals that contain protein, fibre, carbs and fats. Just make sure they are the healthiest versions.

#5: Be active

Weight Loss SuccessThere is an acronym called NEAT ( Non-Exercise Activity Thermogenesis) that means the amount of calories you burn doing other activities besides exercise.

To ensure you have the greatest chance of weight loss success I would recommend that these NEAT activities are able to burn as much as 2,000 calories daily.

These could include:

  • Walking up the stairs instead of using an escalator
  • Walking to the shops instead of driving
  • Standing at your desk instead of sitting

There are so many ways you can burn extra calories every day.

#6: Get support

According to research published in the Journal of Human Nutrition and Dietetics those who get support during their weight loss journey are more likely to maintain their weight loss than those who go it alone.

Support can make you more accountable for your actions, plus you will be able to encourage and talk through any issues you encounter too.

If you cannot get the support you need at home I would recommend that you sign up for a weight loss group such as Slimming World or Weight Watchers. These types of groups will be full of people who are going through the same type of journey, so will know how you are feeling.

#7: Use smaller plates

You have likely heard the tip that you should eat from a smaller plate if you wish to lose weight, well now this tip has been proven.

At the Cornell Food and Branch Lab, it was shown that those who ate from a large 12-inch plate, they served themselves 52% more food, and consumed 45% more than those who ate from a 9-inch plate.


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