13 Weight-Loss Tips, According to Science

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 to 24.9

• Overweight: BMI of 25 to 29.9

• Obesity: BMI of 30 and higher

For many people, aiming for a BMI 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 it’s 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

• Age

• Sex

• Race

• Bone structure

• Total muscle mass

• Waist size

What’s a healthy weight-loss goal?

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. 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.

For some people, food tracking can put too much focus on food. If you find yourself overly focused on nutritious eating and food tracking — to the point where it’s affecting your daily life — talk to a healthcare professional. It could be a sign of an eating disorder like orthorexia.

3. 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:

• Fitbit

• Cronometer

• MyNetDiary

Some healthcare plans may cover the cost of app subscriptions or wearable devices, or they 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.

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. It 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.

4. 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:

• Alcohol

• 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.

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 1 beer with water per day led to a higher weight loss over a 4-year period. 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.

5. 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 drinking water does more than help your body function well: It can actually help you lose weight.

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 1 glass of water half an hour before eating lost more weight than people who didn’t.

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

In a literature review from 2015, eating 25 g to 30 g of protein at each meal was linked 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 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.

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 helps with digestive health. And it 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 U.S. think they get enough fiber, but only 1 in 20 people actually do. According to the Institute of Medicine — now known as the National Academy of Medicine (NAM) — here’s how much fiber adults should consume per day, depending on their age:

• Adult men: between 30 g and 38 g

• Adult women: between 21 g and 26 g

In a 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. Choose a balanced meal plan

Some types of meal plans can also help with weight loss — and they can help you eat more fresh, nutritious foods. Eating plans with evidence to support them are discussed below.

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 linked 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 it 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 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 lose weight and 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 dietitian 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).

10. 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. 

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 were classified as obese, the groups that exercised lost more weight than the nonexercise group.

11. Get more sleep

Getting enough sleep at night is key to maintaining a healthy 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 being diagnosed as obese.

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 being considered overweight or developing obesity. Good-quality sleep can also help you be successful with other weight-loss strategies, by helping to control your appetite and reducing cravings for high-calorie foods.

12. 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.

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 been diagnosed as overweight or obese.

13. Change your mindset

Making changes to your weight isn't just a physical process: It's a mental one too. The way you think about your goals, your setbacks, and yourself can have a real impact on your long-term success.

A few mindset shifts that can help:

• Focus on progress, not perfection. Weight loss is rarely a straight line. There will be weeks where the scale doesn't move, or where you fall back into old habits. That's normal. What matters is getting back on track, not giving up.

• Set behavior-based goals, not just outcome-based ones. Instead of focusing solely on a target weight, try setting goals around specific actions, like cooking at home 4 nights a week or going for a walk every morning. These are things you can control day to day.

• Practice self-compassion. Research shows that self-compassion can improve eating behaviors and support weight-management outcomes. And, when setbacks happen, being kind to yourself rather than critical may help you feel more in control of your weight-management behaviors in the hours that follow. Beating yourself up tends to make it harder, not easier, to get back on track.

Remember: Lasting change takes time. Small, consistent steps are more sustainable than dramatic overhauls. And being patient with yourself is part of the process.

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