The weight loss industry is full of myths.

People are often advised to do all kinds of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found a number of strategies that appear to be effective.

Here are 26 weight loss tips that are actually based on evidence.

1. Drink water, especially before meals
It is often claimed that drinking water can help you lose weight, and that is true.

Drinking water can increase the metabolism by 24 to 30% over a period of 1 to 1.5 hours, which helps to burn some more calories (1 reliable source, target = "_ blank" 2 reliable source).

One study showed that drinking half a 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 did not drink water ( 3Trusted Source).

2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, as well as lose more weight and body fat (4Trusted Source, 5Trusted Source).

If you don't eat eggs, it's fine. Any source of quality protein for breakfast should do the trick.


3. Drink coffee (preferably black)
Coffee has been unfairly demonized. Quality coffee is full of antioxidants and can have numerous health benefits.

Studies show that caffeine in coffee can increase metabolism by 3 to 11% and increase fat burning by up to 10 to 29% (6 from a reliable source, 7 from a reliable source, 8 from a reliable source).

Just make sure you don't add a lot of sugar or other high-calorie ingredients to your coffee. That will completely nullify any benefits.

Online coffee shop.

4. Drink green tea
Like coffee, green tea also has many benefits, one of them is weight loss.

Although green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to improve fat burning (9, 10 confidence).

Although the evidence is varied, many studies show that green tea (either as a drink or as a green tea extract supplement) can help you lose weight (11Trusted Source, 12Trusted Source).

Buy green tea online.

5. Try intermittent fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and feeding.

Short-term studies suggest that intermittent fasting is as effective for weight loss as continuous caloric restriction (13 reliable source).

In addition, it can reduce the loss of muscle mass typically associated with low-calorie diets. However, higher quality studies are needed before stronger claims can be made (14Trusted Source).


6. Take a glucomannan supplement
A fiber called glucomannan has been linked to weight loss in several studies.

This type of fiber absorbs water and sits in the intestine for a while, making you feel fuller and helping you eat fewer calories (15).

Studies show that people who take glucomannan supplements lose a little more weight than those who do not (16 from a reliable source).

Find glucomannan supplements online.

7. Reduce the consumption of added sugar
Added sugar is one of the worst ingredients of the modern diet. Most people consume too much.

Studies show that consumption of sugar (and high fructose corn syrup) is strongly associated with an increased risk of obesity, as well as with diseases such as type 2 diabetes and heart disease (17 from a reliable source, 18 from reliable source, 19 from reliable source).

If you want to lose weight, reduce the added sugar. Just be sure to read the labels, since even so-called healthy foods can be loaded with sugar.

8. Eat less refined carbohydrates
Refined carbohydrates include sugar and grains that have been stripped of their fibrous and nutritious parts. These include white bread and pasta.

Studies show that refined carbohydrates can increase blood sugar quickly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbohydrates is strongly linked to obesity (20 from a reliable source, 21 from a reliable source, 22).

If you are going to eat carbohydrates, make sure you eat them with their natural fiber.

9. Go on a low carb diet
If you want to get all the benefits of the restriction