23 Weight Loss Tips That Are Actually Evidence-Based

13. Brush your teeth, especially after dinner.

For obvious dental health reasons, you should brush your teeth always. What does brushing my teeth has to do with my weight loss program? Well, many report that by brushing, you would be less tempted to eat.

14. Eat spicy food.

Spicy foods contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly.

15. Do aerobic exercise.

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. Exercise ie effective in losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.

16. Hit the gym.

Resistance training must go hand-in-hand with weight loss. Resistance training include lifting weights. Lifting weights during your weight loss program can help you hold onto your precious muscle mass, which is often burned along with body fat if you are not exercising.

17. Eat more fiber.

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.

18. Eat more vegetables and fruit.

Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

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