1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss — and that’s true.
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water
2. Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
3. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons.
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight.
Anything that increases your awareness of what you are eating is likely to be beneficial.
4. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
5. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
6. Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.
Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.
7. Eat More Fiber
Fiber is often recommended for 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.
8. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very nutritious, so eating them is important for your health.
9. Chew More Slowly
Your brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal.
10. Get Good Sleep
Sleep is highly underrated but may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.
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