With so many weight loss fads and trends, it’s difficult to know which to follow. It’s as if you need a degree in nutrition just to cut through the nonsense.
So instead of taking action, you get stuck in analysis paralysis. But the truth is that nutritional foundations haven’t changed much in the past two decades. Sure, there’s new research. And you can shed weight in various different ways. But which ones really work? And, more importantly, which will work for you?
When you’re trying to lose weight, all the choices can be dizzying. Here are 5 evidence-based weight loss tips that may help you reach your goals.
In this post, we’re going to cover 5 of the best tried-and-true weight loss tips that also happen to be backed by science.
There are so many weight loss products on the market that it can be impossible to tell what’s real and what’s fake. But studies have shown that glucomannan might be the real deal. And it makes sense because glucomannan is a type of dietary fiber.
This fiber absorbs water and sits in your gut, which serves to make you feel fuller longer. The research shows that people who take glucomannan lose a bit more weight than people who don’t.
When the Atkins Diet became popular, it made major waves in the nutrition industry — because it actually helped people lose weight. In hindsight, much of the advice was unhealthy, but it still led to weight loss. Fast forward almost two decades, and we have more research to shed light on the low-carb trend. Many studies show that when this diet is done right, you may lose two to three times as much as you would on a fat restrictive diet.
3. Counting Calories
At this point, counting calories may seem like an archaic way of losing weight, but the research shows that it still works. The reason it works may not be exactly what you think either. It’s not that a certain number of calories is magically going to make you gain weight — because all calories are different. It works because you become more aware of what you’re eating when you count calories.
4. Intermittent Fasting
Intermittent fasting (IF) seems like a new trend, but it’s actually a pattern of eating that has been around for centuries. It’s only in recent years that we’ve adopted the habit of grazing on food throughout the day. And studies show that there are many benefits to IF, including weight loss. If you’re following IF, you will eat for a set period and fast for a set period. One of the most popular methods is to eat within an eight-hour window and to fast for 16 hours.
But IF isn’t for everyone. If you have any questions about this lifestyle, talk to your doctor.
5. Take Probiotic Supplements
Probiotics have been proven to help with weight loss, but not all strains are created equal. Most of the promising weight loss research has been done on the Lactobacillus subfamily, so look for a supplement that includes these bacteria. Just be sure to steer clever of Lactobacillus Acidophilus as some studies have linked this probiotic strain with weight gain.
As you’re shopping for probiotics, pay attention to what they were made for. Some focus on things like weight loss, while others are targeted toward feminine health or digestive health. For example, 1MD Complete Probiotics Platinum is a supplement that works to improve your digestive health, but it may not be effective at improving vaginal flora. When choosing probiotics, keep your goals in mind to find the best fit.
When you’re trying to lose weight, all the choices can be dizzying. But the truth is that there’s more than one way to lose weight effectively — and it’s up to you to choose the one that works best. If you have any questions about which method is the safest for you, talk to your doctor before trying anything new.
Have you had success losing weight?
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