23 Weight Loss Tips That Are Actually Evidence-Based

7. Avoid added sugar.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others.

If you want to lose weight, you should be cutting back on added sugars.

8. Eat Less Refined Carbs

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.

9. Go on a low-carb diet.

Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.

10. Use a smaller plate.

Studies show that using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.

11. Exercise portion control.

Portion control (eating less) or counting calories can be very useful, according to studies.

Other studies suggest that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight.,

The key is to increase your awareness of what you are eating.

12. Keep healthy foods around in case you get hungry.

Keeping healthy, portable and simple food (e.g. yogurt, fruits, nuts, egg. etc.) close by can help prevent you from eating something unhealthy if you become excessively hungry.

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