Weight Loss Tips - Getting To Shape

How To Lose Weight And Stay Fit

The weight loss industry is full of myths.

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

Here are 10 weight loss tips that are actually evidence-based.

1. Temptation-proof your kitchen.

Start by tossing the treats you simply can’t resist overdoing — whether that’s cookies, ice cream, chips, or soda. You're more likely to reach for unhealthy snacks if you have them, according to Rutgers. In the pantry, stash healthier fare you want to eat only in moderation (nut butter, crackers, popcorn, etc.).

2. Eat more vegetables, all of the time.

It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health and weight loss.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.

Studies show that caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

You can shop for coffee at your local grocery store, as well as online.

4. Have good-for-you snacks handy

Satisfy your sweet tooth with a couple of dates stuffed with almonds, or indulge a salt craving with a slice of turkey jerky. Nuts have even been linked to weight loss and reducing the risk of heart disease.

5. Skip sugary beverages

We just don't feel full of liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

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