Drinking water, eating eggs for breakfast, drinking coffee, drinking green tea, intermittent fasting, taking glucomannan supplements, cutting back on added sugar, eating less refined carbs, going on a low-carb diet, using smaller plates, and lifting weights are evidence-based weight loss strategies supported by research studies. The document outlines 10 weight loss tips that are backed by scientific studies, describing how each tip can help with weight loss and citing relevant research. It also provides an extra bonus tip of lifting weights to maintain muscle mass and metabolism during dieting.

1. 10 Weight-Loss Advice That Is Actually
Based On Research...
Myths abound in the weight-loss market.
People are frequently told to perform all kinds of odd activities, the majority of which
are unsupported by evidence.
However, scientists have discovered a number of ways that appear to be beneficial
over time.
Healthline has teamed up with Profile by Sanford, a weight loss and nutrition
programme, to bring you 26 evidence-based weight loss suggestions.
1. Drink Water, Especially Before
Meals
It's a common belief that drinking water can help you lose weight, and
it's accurate.

2. Drinking water can increase your metabolism by 24–30% for 1–1.5
hours, allowing you to burn a few more calories. (1 Authenticated
Source, 2 Authenticated Sources)
Dieters who drank a half-liter (17 ounces) of water approximately half an
hour before meals ate less calories and lost 44 percent more weight,
according to one study.
2. Eat Eggs For Breakfast
Eating whole eggs has a variety of health benefits, including weight
loss.
According to studies, substituting eggs for a grain-based breakfast will
help you eat fewer calories for the next 36 hours and lose more weight
and body fat (4Trusted Source, 5Trusted Source).
It's fine if you don't eat eggs. For breakfast, any high-quality protein
source should suffice.
3. Drink Coffee (Preferably Black)
Coffee has been wrongfully vilified. High-quality coffee is high in
antioxidants and has a variety of health advantages.
Caffeine in coffee has been shown in studies to enhance metabolism by
3–11 percent and increase fat burning by 10–29 percent (6Trusted
Source, 7Trusted Source, 8Trusted Source).
Just make sure your coffee doesn't have a lot of sugar or other high-
calorie additives in it. That will be the end of it.

3. 4. Drink Green tea
Green tea, like coffee, has numerous advantages, one of which is weight
loss.
Green tea contains only a small amount of caffeine, but it is high in
potent antioxidants called catechins, which are thought to function in
tandem with caffeine to boost fat burning (9, 10Trusted Source).
Despite conflicting evidence, numerous studies demonstrate that green
tea (either as a beverage or as a green tea extract) has health benefits.
5. Try Intermittent Fasting
Intermittent fasting is a common eating pattern in which people alternate
between fasting and eating periods.
Intermittent fasting appears to be as beneficial for weight loss as
continuous calorie restriction in short-term research (13Trusted)
It may also help to prevent muscle loss that is commonly associated
with low-calorie diets. However, higher-quality research is required
before any stronger conclusions can be drawn.

4. 6. Take a Glucomannan
Supplement
Glucomannan, a fibre, has been associated to weight loss in multiple
studies.
This fibre absorbs water and remains in your gut for a long time, making
you feel full and allowing you to eat fewer calories (15Trusted Source).
People who use glucomannan supplements lose a little more weight
than those who don't (16Trusted Source).
7. Cut Back on Added Sugar
One of the worst elements in the modern diet is added sugar. The
majority of folks drink far too much.
Sugar (and high-fructose corn syrup) consumption has been linked to
an increased risk of obesity, as well as illnesses including type 2
diabetes and heart disease, according to studies (17Trusted Source
18Trusted Source, 19Trusted Source)
Reduce your intake of added sugar if you want to lose weight.

5. 8. Eat Less Refined Carbs
Sugar and grains that have been stripped of their fibrous, nutritive
portions are examples of refined carbs. White bread and pasta are
examples of them.
Refined carbohydrates have been shown in studies to cause a quick
surge in blood sugar, resulting in hunger, cravings, and increased food
intake a few hours later. Obesity is significantly connected to the use of
refined carbohydrates (20Trusted Source, 21Trusted Source, 22Trusted
Source).
If you're interested in learning more about
9. Go on a Low-Carb Diet
Consider going all-in and committing to a low-carb diet if you want to
reap the full benefits of carb restriction.
Numerous studies have shown that following this plan can help you lose
2–3 times as much weight as a traditional low-fat diet while also
boosting your health (23Trusted Source, 24Trusted Source, 25Trusted
Source).
Sanford's Profile offers a number of personalised weight loss regimens.

6. 10. Use Smaller Plates
Using smaller plates has been demonstrated to help some people eat
less calories instinctively (26Trusted Source).
The plate-size impact, on the other hand, does not appear to affect
everyone. Overweight people appear to be more affected (27Trusted
Source, 28Trusted Source).
extra bonus ti+1ps
Lift Weights..
Dieting has the unfortunate side effect of causing muscle loss and a
metabolic slowdown, which is known as starvation mode.
The easiest approach to avoid this is to engage in some form of
resistance training, such as weight lifting.
Weight lifting has been shown in studies to help keep your metabolism
high and prevent you from losing muscle mass (42Trusted Source,
43Trusted Source).