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6 Weight Loss Tips That Are Actually Backed By Science

6 Weight Loss Tips That Are Actually Backed By Science

Published by Programme B

Health is wealth. That’s why you must pay attention to your weight too.

Unfortunately, not all supplements, meals, diets, and other weight loss guides online have enough scientific evidence. Because of this, their effectiveness isn’t always guaranteed.

Lucky for you, though, you’ve come to the right place. Here are some science-backed tips that will help you lose weight.

Intermittent Fasting

Intermittent fasting has become so popular these days because of its powerful effects. Apart from the significant metabolic effects, this method is also known to benefit the brain. It can contain inflammation in the brain. Thus reducing risks of neurological conditions, including stroke, Parkinson’s, and Alzheimer’s disease, to name a few.

On top of that, you also have various methods to choose from, depending on what your body can handle. Regardless of your chosen methods to lose weight with these intermittent fasting plans, you’ll surely be able to see improvements with it. In fact, you can even lose up to 10 lbs. In just three days.


Of course, one of the sure-fire ways to lose weight is working out. With proper and frequent exercise, you’ll definitely lose some weight. The good thing about this is that you’re not only shedding unwanted fats. Apparently, exercise can also reduce the risk of chronic diseases.

On top of that, it can improve your mental well-being too. This is because moving helps increase the production of endorphins, aka the happy hormones, in our brain. As a result, you’ll feel more energized and happier.

Protein for Breakfast

A lot of people tend to skip their breakfast because they’re either too busy to prepare and eat their meal or they’re worried that it could affect their weight more. But, did you know that eating breakfast can also help you lose weight?

Eating breakfast will help you prevent overeating the next meal. And according to research, what you eat can also affect your appetite the whole day. A high-protein breakfast, for instance, has effects that can last for several hours, which can also help you not to overeat on your next meal. Therefore, it’s easier to maintain or lose weight.

Cutting Back on Sugary Food

Even if you don’t have a sweet tooth, some foods that we eat are also converted into sugar once they’re digested. This includes bread, pasta, and rice.

When they’re digested, they turn to glucose. Once they enter the blood, it can trigger the hormone insulin that promotes fat storage, contributing to weight gain.

So, as much as possible, swap such foods to healthier options, such as fruits, nuts, herb teas, and smoothies. If you can’t avoid rice, bread, and pasta, then opt for their whole-grain variants instead of their white versions. These kinds of adjustments can help make significant changes in your body, especially if you’re trying to lose weight.

More Fiber

Fiber doesn’t only help you poop. It also helps increase the feeling of fullness. As a result, it’s easier to lose some weight as you won’t always feel the need to eat.

So, make sure to watch what you eat too and opt for something that has more fiber, such as whole-grain cereals for breakfast, whole-wheat pasta, whole-grain oats, rye, barley, and bread. Peas, pulses, and beans are also known to be foods that are high in fiber, as well as nuts and seeds. Of, course, don’t forget your daily dose of fruits and vegetables.

Balance Gut Bacteria

Believe it or not, but your gut bacteria can also affect your weight. We all have trillions of bacteria in our gut. And some of them can increase the amount of energy that you get from food, which leads to weight gain.

But, don’t worry, you can manage them by increasing the number of good bacteria in your gut. To do this, go for foods rich in fiber. Fermented foods, such as kimchi and yogurt, can also enhance their function. You can also try prebiotic foods as they can stimulate the activity and growth of good bacteria that can help you control your weight.


It’s not new hearing experts say how important a good night’s sleep is to prevent diseases and to keep your skin glowing. But, did you know that it can also help you lose weight?

This is because the poor quality of sleep can decrease your metabolism. Additionally, it’s harder to regulate your hormones that control your appetite. That said, make sure to get more sleep per night too.

To effectively lose weight, you’ll need science-based methods. This way, you’re sure that you’re on the right track and you won’t compromise your health.