There are a lot of conflicting advice about how to lose weight.
All kinds of pills, potions and strange diets have been devised, most of whom have no evidence behind them.
However, not everything is nonsense. Over the years, scientists have found a number of weight loss methods that really work.
Here are 10 graphs showing effective ways to lose weight. They are based on randomized controlled trials in humans, the gold standard of science.
1. Eat eggs for breakfast
Source: Vander Wal JS, et al. Egg breakfast enhances weight loss. International Journal of Obesity, 2008.
What you eat for breakfast is important. According to the previous study, consumption of eggs for breakfast can help you lose weight by 65% over a breakfast of bagels.
The egg group also had a 34% greater reduction in waist size and 16% greater reduction in body fat, although the difference was not statistically significant.
This is mainly due to the fact that eggs are highly satisfactory. People who eat eggs for breakfast feel so full that automatically eat less at the next meal, and fewer calories for the next 36 hours (1).
Of course, there are many other great reasons to eat eggs. Weight loss is just the tip of the iceberg.
2. Drink water to increase metabolism
Source: Boschmann M, et al. Drinking water induces thermogenesis through mechanisms Osmosensitive. The Journal of Clinical Endocrinology and Metabolism, 2013.
The chart above shows how to drink 500 ml (17 oz) of water can increase metabolism 24-30% over a period of 1 to 1.5 hours.
Researchers have estimated that 2 liters (68 ounces) of water per day can make an additional 96 calories (2) burning.
is not a huge amount, but every little bit adds up.
3. Slow Down to eat
Source: Andrade AM, et al. Eating slowly led to the decrease in energy consumption in meals in healthy women. Journal of the American Dietetic Association, 2008.
The way you eat your food can affect the amount of calories you end up taking in.
According to the previous study, people who were instructed to eat more slowly finished eating 67 calories less during a meal. They also enjoyed their food more.
4. Drinking caffeine to increase metabolism
Source: Dulloo AG, et al. normal caffeine consumption: influence on thermogenesis and daily energy expenditure and lean human volunteers postobese. American Journal of Clinical Nutrition, 1989.
Caffeine, the active ingredient in coffee, can increase metabolism and help burn fat.
In the graph above, we see how energy expenditure, both in thin people and people who have recently lost weight increases.
According to this study, 600 mg of caffeine (6 cups “average” coffee) per day can make thin people burn 150 calories in a day.
The effect was diminished in people who were obese before, but had lost weight. However, it still amounted to an additional 79 calories per day.
5. Reduce your intake of carbohydrates
Source: Brehm BJ, et al. A randomized trial comparing a carbohydrate diet very low carbon and low fat diet low in calories in body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.
There is a huge body of evidence on low-carb diets, showing that they are more effective for weight loss than low-fat standard tips are still being given.
low-carb diets tend to reduce appetite significantly, so people cut calories and lose large amounts of weight without consciously trying to eat less (3).
Many studies show that low-carb diet lost 2-3 times more weight than do low-fat diet and, despite low-fat groups being restricted in calories (5, 6).
6. A fiber called glucomannan is a supplement effective weight loss
Source: Birketvedt GS, et al. Experiences with three different fiber supplements in reducing weight. Medical Science Monitor, 2005.
Most weight loss supplements do not work. However, there are some supplements that science has shown to be moderately effective.
One is a type of fiber called glucomannan. This fiber absorbs water and “feel” in your gut, making you feel full so you eat fewer calories.
In the above chart, 3 different experiments is seen in people who tookglucomannan lost more weight than the comparison groups.
will not work any miracles by itself, but it can be useful to a loss diet healthy weight addition.
7. The protein reduces cravings and obsessive thoughts about food
Source: Leidy HJ, et al. The effects of eating foods high in protein frequent appetite and satiety during weight loss in men with overweight / obesity. Obesity (Silver Spring), 2011.
The dieters for a long time tend to be hungry. Even they get overpoweringcravings and literally begin to obsess about food.
This often happens at night, which is terrible because snacks at night tend to be added at the top daily calorie intake.
As you can see in the chart above, protein intake in 25% of calories has been shown to reduce cravings by 60% and reduce the desire to eat snacks late at night to half.
8. The protein helps you eat fewer calories and causes automatic weight loss
Source: Weigle DS, et al. A diet high in protein induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in plasma concentrations of leptin and ghrelin day. American Journal of Clinical Nutrition, 2005.
When it comes to losing weight, protein is truly the king of nutrients.
The chart above shows what happens when people increase their intake of protein and 30% of calories. Your total calorie intake drops immediately, and begin to lose weight like clockwork.
This is because protein is the most satiating of all macronutrients, for the moment. Numerous studies show that people can lose weight just adding protein to your diet without intentionally restricting anything (7, 8).
There are also studies showing that protein can increase metabolism significantly, so it works both calories “in” and “calories out” side of the equation (9, 10).
9. Coconut oil can help you lose belly fat
. Sources: Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting with abdominal obesity and an open pilot study to evaluate the efficacy and safety of virgin coconut oil in reducing visceral adiposity
coconut oil is a rather unique type of fat because it is loaded with bioactive fatty acids called medium chain triglycerides.
Some studies have shown that it can help you lose small amounts of belly fat, which is the “dangerous” fat that accumulates around the organs.
This may be because the fat in coconut oil has been shown to increase metabolism and reduce appetite compared to other fats, at least in the short term (11, 12).
10. Make a conscious effort to lower your calorie intake
Source: Larson-Meyer , et al. Calorie restriction with or without exercise: Fitness versus fatness Debate. Medicine and Science in Sports and Exercise, 2010.
In the previous study, 2 groups reached a calorie deficit of 25%. A group made with diet alone, while the other restricted calorie group 12.5% and increased cardio to reach the other 12.5%.
Both groups lost significant amounts of weight, but the group also has had the biggest improvements in fitness and metabolic health.
Despite what they say, calories are important for weight loss. Without leaving your body more calories than entering it, simply will not lose weight.
However, this does not necessarily mean that you have to Count calories.
Many people find that eating fewer calories automatically, as long as they stick to all single ingredient foods (actual).
In many cases, nourishing your body with healthy foods is all that is needed.
Weight loss follows as a natural side effect.