12 Weight-Loss Tips, According to Science
Key takeaways:
Weight is just one small part of your overall wellness. But there’s evidence that a higher body weight can increase your risk for health problems.
If you’re hoping to make a change in your weight, choosing a balanced eating plan is a great place to start.
Other changes can help you lose weight, too — like eating more fiber, getting enough sleep at night, decreasing stress, and cutting down on liquid calories.
If you need help, talk with a healthcare professional. They can guide you in making changes that support your weight-loss goals.
Table of contents
Weight management is a challenge for many people. In fact, according to the CDC, almost 75% of adults in the United States have a body weight that’s considered to be overweight or obese.
Health has to do with much more than just your weight, your body fatness, your shape, or your size. But even though bodies come in all shapes and sizes, there’s evidence that people who have a higher amount of body fat may be at risk for other health conditions, such as high blood pressure, heart disease, and Type 2 diabetes.
If you’re interested in changing your weight, it can be difficult to know where to begin — especially since there are many different ways to approach weight loss. And when it comes to weight-loss tips, it can be hard to separate fact from fiction.
If you’re feeling overwhelmed, we’ve got you covered. Here are 12 evidence-based ideas to consider, backed by the research that’s been done so far in this area.
1. Set realistic weight goals
Having a target weight in mind can motivate you to make a change. Many people find it helpful to have a general range as a goal, rather than a specific number — especially since weight can fluctuate from day to day.
One common tool that healthcare professionals use is called body mass index (BMI). Your BMI is calculated using your weight and height to produce a numerical score. There are four BMI categories:
Underweight: BMI of less than 18.5
Healthy: BMI of 18.5-24.9
Overweight: BMI of 25-29.9
Obesity: BMI of 30-higher
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For many people, aiming for a BMI of between 18.5 and 24.9 is a reasonable weight target. There’s also some evidence that being in the “healthy” weight range may lower your risk of developing certain health conditions.
But remember, BMI isn’t the whole picture. It’s only a screening tool, and an imperfect one at that. This is because the BMI doesn’t take into account other important factors, all of which can affect what’s considered your “ideal” weight, such as your:
Overall health
Sex
Bone structure
Total muscle mass
What’s a healthy weight-loss goal?
According to the CDC, losing 1 lb to 2 lbs a week is a realistic goal for many people. People who lose weight gradually are more likely to be successful in reaching their goal — and more likely to keep the weight off.
You don’t have to lose large amounts of weight to make a difference to your long-term health. Even seemingly small changes in weight, like losing 5% to 10% of your total body weight, can lower your risk of developing other health conditions, like diabetes, hypertension, and high cholesterol.
2. Avoid liquid calories
Liquid calories are calories found in drinks. Calories from liquids can lead to weight gain, or make it difficult to lose weight while dieting.
Examples of drinks with hidden calories include:
Coffee or tea with sugar
Fruit drinks
Milkshakes
Sports drinks
Sodas with sugar
Some people like to substitute artificially sweetened beverages. But beware: Artificial sweeteners might actually cause some people to gain weight in the long run. If possible, choose other alternatives, like water, unsweetened tea, or club soda.
Worth a try?
Yes. Studies show that cutting out liquid calories can help with weight loss. For example, in a large study of more than 15,000 adults, replacing just one beer with water per day led to a higher weight loss over a 4-year period. And in another study of 810 adults, cutting back on liquid calories led to more weight loss than cutting down on calories only from solid food.
3. Drink water
Water plays a huge role in our overall health. In fact, up to 60% of our bodies are water. Water can keep you from feeling hungry between meals. It can also help your body to burn fat, clear away waste, and reduce bloating. And not only does drinking water help your body function well, but it can actually help you to lose weight.
Worth a try?
Yes. Studies show that increasing how much water you drink can help with weight loss. In a 12-month study, women who increased the quantity of water they drank to more than 1 L (34 oz) per day lost 2 kg (4.4 lbs) more than those who didn’t. And in another study, adults who drank one glass of water half an hour before eating lost more weight than people who didn’t.
4. Keep a food diary
A food diary (or food journal) is a tool that can help you keep track of what you eat and drink. You write down everything you consume during the day, as well as any nutritional information that you find helpful.
Regularly tracking what you eat and drink can help you:
Keep track of your diet
Become more aware of your eating habits
Identify target areas for change
Reinforce new habits
Understand how thoughts, feelings, and activities may affect your eating habits
Starting a food journal can take effort in the beginning, but many people find it gets easier with time and practice. There’s also evidence that people who log their food intake several times a day are more likely to lose weight.
Worth a try?
Yes. A weight-loss study of 1,600 participants found that those who kept a food journal lost up to twice as much weight as those who didn’t keep a food journal. And in another study of almost 1,700 participants, people who kept a food diary lost twice as much weight compared with people who didn’t write down what they ate.
Good to know
For some people, food tracking can put too much focus on food. If you find yourself overly focused on healthy eating and food tracking — to the point where it’s affecting your daily life — it could be a sign of an eating disorder like orthorexia.
5. Try a weight-management app
Weight-loss apps are smartphone- or tablet-based programs that can be used to easily track eating habits. Some apps also pair with wearable devices that track many metrics, including your body’s activity, heart rate, and sleep pattern. Examples are:
Some healthcare plans may cover the cost of app subscriptions or wearable devices, or may offer them to you at a reduced cost. If you have health insurance, consider calling your insurance provider to see whether you can be reimbursed or if a discount is available.
Worth a try?
Yes. Weight-loss apps can help with losing weight. One study evaluated the effectiveness of Noom’s psychology-based program in more than 35,000 participants and found that almost 80% of people lost weight while using the app. And in a research review from 2020, people who used mobile-phone apps were more likely to lose weight — and to exercise more — than people who didn’t use an app.
6. Eat more protein
Protein is a nutritional building block found in many foods. Proteins build up your bones and muscles, and they help make vital molecules, like hormones and enzymes, to keep your body strong.
Protein-rich foods include:
Eggs
Nuts and seeds
Milk and cheese
Seafood
Meat and poultry
Grains, like quinoa and oats
Beans, peas, and lentils
Vegetables, like broccoli, edamame, and mushrooms
Worth a try?
Yes. In a literature review from 2015, eating 25 g to 30 g of protein at each meal was associated with improvements in weight and appetite management. And another literature review from 2020 showed that a high-protein diet not only helped with weight loss, but also prevented weight regain.
At the same time, more research is needed to understand the long-term effects and safety of a high-protein diet — especially for your bones and kidneys. There’s no evidence so far that a short-term (6- to 12-month) high-protein diet is harmful.
7. Cut back on refined carbohydrates
Carbohydrates are sugars, fibers, and starches found in foods. Your body uses carbohydrates to make energy. Complex (high-fiber) carbohydrates include vegetables, fruits, and whole grains. Simple (refined) carbohydrates include foods like:
White rice
White flour
Refined sugars
A low-carbohydrate diet may help to decrease your risk of cardiovascular (heart) disease, and help you to lose weight. A 2018 research review found that people who ate a low-carb plant-based diet (with minimal animal proteins and fats) had lowered mortality compared with people who ate a low-carb diet high in animal products.
Worth a try?
Yes. In a 2-year study of more than 300 people, a low-carb diet led to successful weight loss. And in a review of studies from 2012, people on a low-carb diet not only lost weight, but also had improved cholesterol levels.
8. Eat more fiber
Dietary fiber is the nondigestible part of plant foods. High-fiber foods include fruits, vegetables, and whole grains. Fiber not only helps with digestive health, but can also lower your risk of developing many health conditions, such as:
Heart disease
High blood pressure
Obesity
Cancer
Type 2 diabetes
Most people in the United States think they get enough fiber, but only 1 in 20 actually do. According to the Institute of Medicine — now known as NAM — adult men should consume between 30 g and 38 g of fiber per day, and adult women between 21 g and 26 g (depending on age).
Worth a try?
Yes. In one study of 240 people, people who increased their fiber intake to 30 g a day lost as much weight as people on the American Heart Association diet. And in a 2017 review of studies, people who added fiber supplements to their diet had significant weight loss, as well as improved blood sugar levels.
9. Get more sleep
Getting enough sleep at night is key to maintaining a comfortable and balanced weight. Being sleep-deprived over time causes your metabolism to slow down, which can potentially lead to weight gain. In a research review from 2008, adults who didn’t get enough sleep each night had a 55% greater chance of having obesity.
Worth a try?
Probably. More research needs to be done on whether sleep can directly help with weight loss. But there’s good evidence that sleeping at least 7 hours a night can decrease your risk of developing overweight or obesity. Good quality sleep can also help you be successful with other weight-loss strategies, by helping to control your appetite and by reducing cravings for high-calorie foods.
10. Manage your stress levels
Stress can affect your weight in many ways. It can impact what you eat by interfering with your self-control and making it hard to regulate your food choices. Stress can also increase cravings for foods that are high in calories, fat, and sugar. And stress can affect your body’s hormones and gut microbiome — both of which are linked to weight gain and obesity.
Worth a try?
Yes. Research shows that women with more stress factors burned on average around 100 fewer calories than women who weren’t stressed. And a review of research from 2017 found that a stress-reduction program called Mindfulness Based Stress Reduction (MBSR) is effective for weight loss and for improving eating habits in people who have overweight or obesity.
11. Move your body
Though exercise has many health benefits, exercise on its own doesn’t seem to lead to significant weight loss. But combined with other changes, moving your body regularly can help you to lose weight, and maintain your weight over time. Examples include Pilates to support weight loss or cardio to burn extra calories.
Exercise can also help to improve your mood, sleep quality, and daily energy — which can support you in reaching your weight-loss goals.
Worth a try?
Yes — when combined with other strategies. A 2015 review of research found that exercise and a low-calorie diet were effective for weight loss. And in a study of 141 people who had higher weight levels or who had obesity, the groups that exercised lost more weight than the nonexercise group.
12. Choose a balanced meal plan
Some types of meal plans can also help with weight loss — and can help you eat more fresh, healthful foods. Eating plans with evidence to support them include:
Mediterranean diet: The Mediterranean diet is a way of eating that’s based on the traditional foods of countries near the Mediterranean Sea (like Italy and Greece). In a 2-year study of 322 people, a Mediterranean diet was just as effective as a low-carb diet — and even more effective than a low-fat diet. And a 2011 research review of clinical trials also confirmed that the Mediterranean diet is associated with weight loss, even though it includes a relatively high amount of fat. In addition to weight-loss benefits, there’s evidence that the Mediterranean diet is good for your overall health.
DASH diet: The DASH diet is a balanced meal plan created by the National Heart, Lung, and Blood Institute. In a 2016 research review, adults on a low-calorie DASH diet lost more weight than people on other low-calorie diets. The DASH diet can also help improve blood pressure, and can decrease the risk of heart disease, stroke, and diabetes.
WW: WW (formerly Weight Watchers) is an individualized eating plan that assigns “SmartPoints” to food and drinks. Research has shown that the WW program is effective in helping people lose weight. In one study, WW participants lost twice as much weight as the comparison group over a 12-month period. Physical activity and group support also helped people stay in the WW program and to achieve more weight loss.
Flexitarian diet: A flexitarian (or semi-vegetarian) diet is a plant-based eating plan that’s mostly vegetarian but allows you to eat meat once in a while. In general, semi-vegetarians tend to weigh less than carnivores (meat-eaters). And a 2016 literature review found that a flexitarian diet led to weight loss. It also improved blood pressure and lowered the risk for Type 2 diabetes.
Ketogenic (keto) diet: The keto diet (short for ketogenic diet) focuses on eating foods that are low in carbohydrates and high in fat. Though more research is needed on long-term effects, a ketogenic diet appears to be helpful for short-term weight loss. A review of studies from 2013 found that people on a very-low-carbohydrate keto diet lost more weight over a 12- to 24-month period than people on a low-fat diet. There’s evidence that the keto diet may also be helpful for other health conditions, like diabetes.
Intermittent fasting: Intermittent fasting (IF) is a meal plan where you alternate between eating and fasting throughout the day or week. Some studies have shown that IF can help you to lose weight. In one study, participants had a 4% to 8% decrease in body weight after intermittent fasting for 3 to 12 weeks. And in a large research review from 2019, IF helped people to lose weight and to improve their blood sugar levels.
And remember: Eating patterns aren’t one size fits all. Your preferences, your culture, and even your family traditions all play a role in what types of foods you choose to eat.
Talking with a dietician can help you figure out which foods are the best fit for you — both as an individual, and for your overall health. Many organizations also offer healthy recipes from different cultures and in different languages, like the American Diabetes Association (ADA) Food Hub and MyPlate Kitchen from the U.S. Department of Agriculture (USDA).
When to talk with a professional
Making a change to your weight not only takes time, energy, and patience — it also requires support.
If you’re not having success losing weight on your own, think about reaching out to a dietitian, your primary care provider, or another healthcare professional. They may be able to offer suggestions, education, and encouragement that can help you on your journey.
A healthcare professional can also work with you to rule out any underlying health conditions that could be getting in the way of losing weight, like thyroid problems. You may also want to discuss with your primary care provider whether surgery or a weight-loss medication could be right for you.
Frequently asked questions
The 30/30/30 diet is a TikTok trend from 2023. It’s a “weight-loss diet” where you consume 30 g of protein within 30 minutes of waking up, then do 30 minutes of low-intensity exercise.
So far, there’s no scientific evidence that this “viral” diet has any unique benefits. Eating breakfast, exercising, and getting enough protein, are already likely to be good for you.
The 80/20 rule is an eating pattern where 80% of the time you eat nutritious foods, like fruits, vegetables, whole grains, and healthy fats. The other 20% of the time you eat a wider range of foods.
There’s not really any evidence on whether this eating approach works for weight loss. But in general, filling up your plate with nutritious foods is a good strategy. But be aware: There’s some evidence that categorizing certain foods as “cheat” foods may be associated with eating disorders.
It’s hard to say. There’s some evidence that limiting portion sizes can lead people to eat fewer calories through the day. But it’s not completely clear how that affects your weight — especially since the type of calories might matter just as much as the amount.
The bottom line
Weight loss doesn’t happen overnight. Choosing a balanced meal plan is a great place to start. But other things can help, too — like moving your body more, getting enough sleep at night, and even managing your stress.
If you’re having trouble reaching your goals, talk with a healthcare professional. They can support you in making changes in your daily habits that can help you meet your personal body-weight goals.
Why trust our experts?
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