The 15 Best Weight Loss Tips That Actually Work

Get Adequate Sleep

The benefits of good sleep, in general, can’t be understated. Not only can it improve concentration and productivity, maximize athletic performance, and improve your immune function, but it also greatly affects your weight and can aid in weight loss. 

Studies have found that people who don’t get adequate sleep — aim for eight hours a night — tend to weigh significantly more than those who get more zzzs. In fact, in one extensive review study, those with short sleep duration “were 89 percent and 55 percent more likely to develop obesity,” and sleep deprivation can lead to increased calorie consumption, and as a result, increased weight gain. 

Weight aside, those who don’t get those seven to eight hours a night are also at a greater risk of heart disease, stroke, Type 2 diabetes, and depression, with an estimated 90 percent of people with depression complaining about the quality of their sleep.

Eat Quality Protein

When it comes to losing weight, protein is arguably the most important thing that you can eat. Eating a high-protein diet has been shown to increase metabolism by 80–100 calories per day, and helps you feel full longer, maintain healthy skin, nails, and hair, build muscle and maintain lean body mass.

But again, make sure it’s quality protein. While some processed or lunch meats, for example, can be a good source of protein, most are loaded with salt and additives. This contributes to high blood pressure, and processed meats have also been linked with an increased risk of cancer and cardiovascular disease. The key to ensuring you eat sufficient high-quality protein is to include different types in your diet like lean, organic meats, eggs, fish, nuts, and beans.

Don’t Shop on an Empty Stomach 

We’ve all been there. You didn’t realize it was lunchtime and suddenly you’re in aisle seven of the grocery store, stomach growling, throwing everything in your cart because you’re so hungry. Not the best situation and science can back this one up. In a study published in JAMA Internal Medicine, researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods.

Bottom line? Eat something before you shop to avoid buying foods that won’t help you with your weight loss journey. 

Ditch the Fruit Juice

Fruit is extremely healthy for you, so let’s get that point out in the open. Don’t banish fruit from your diet. The problem comes in when you think that fruit juices are the same thing — they’re not. While whole fruit contains naturally occurring sugars and fiber, fruit juice is often loaded with added sugar (such as high-fructose corn syrup) and next to no fiber.

According to a study led by Harvard School of Public Health researchers, eating more whole fruits — particularly blueberries, grapes, and apples — was significantly associated with a lower risk of Type 2 diabetes. Conversely, a greater consumption of fruit juices was associated with a higher risk of Type 2 diabetes. 

If you want to still enjoy a fruity-flavored beverage, go for moderate amounts of 100 percent fruit juice, or even better, make a fruity detox water instead. 

Eat More Often

What? We’re telling you to actually eat more often? Yes, as there’s a difference between eating more often and eating more in general. In a Journal of the Academy of Nutrition and Dietetics study of 2,385 adults, research participants who ate less than four times a day consumed more calories and had a higher BMI than those who sat down to eat at least six times. 

Also of note was that those who ate fewer meals consumed most of their calories at night and were more inclined to drink alcohol with their meals. Conversely, those who ate smaller meals and snacks throughout the day tended to eat healthier, less calorically dense foods.

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