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Weight and Obesity Behavior Diet Exercise

Effective Ways to Lose Weight According to Research

11 months, 1 week ago

6016  0
Posted on Jun 21, 2023, 12 p.m.

Losing weight in a healthy, effective way can often seem overwhelming. There are so many different diets and exercises and weight loss program reviews out there! It can be difficult to decide which methods will help you reach your goals and which ones will make you starved and frustrated.

Losing weight can be challenging, but with the right approach, it can also be rewarding. Luckily, science has already done the heavy lifting on this popular subject. In this article, we've compiled five of the most effective weight loss methods according to researchers. These methods work quickly and safely at whichever pace you choose.

So read on, and let's explore the five best tried-and-true advice for losing weight quickly and safely - according to science.

Reduce Your Calorie Intake

When it comes to a science-backed approach, one of the fundamental principles of weight loss is creating a calorie deficit, which means consuming fewer calories than you burn. 

It sounds simple on paper, but it can prove demanding in practice. This approach can be imprecise unless you prepare your meals - and measure each ingredient precisely as you prepare it. But, thanks to technology, many apps nowadays can give you an approximate calorie value for almost any type of meal or food you consume.

However, the calorie number is one thing, and their quality is another. So it's crucial to emphasize the quality of the calories you consume. According to Medical News Today, focusing on healthy, nutrient-rich foods is key to successful weight loss. A good rule of thumb is to fill your plate with colorful fruits and vegetables, whole grains, lean proteins, and healthy fats. 

You should also limit fast food or sugary snacks that are calorie-dense but lack good nutritional value, such as French fries, candy, or soda drinks.

Increase Physical Activity

Another staple of science: exercise! Regular physical activity is vital for weight loss and overall well-being, which has been known since time immemorial.

According to WebMD, aiming for at least 30 minutes of moderate to vigorous daily activity can significantly contribute to shedding those extra pounds. Physical activity is natural, but so is the widespread resistance to it. Our brains are programmed to cut corners and save precious energy, so it may take a while to get going.

To make this easier, try to engage in activities you enjoy, such as brisk walking, swimming, taking hikes in nature, cycling, or even dancing. Joining the types of sports, you're a fan of can also prove physically rewarding and highly entertaining.

Remember, taking small but consistent steps can make a big difference. Adding some spontaneous physical activity into your daily routine can also help greatly. For example, taking the stairs instead of the elevator, taking frequent breaks from sitting, or going for a walk during lunch breaks can add up and help you get healthier in no time.

Cut Out Sugary Beverages

Sugary beverages, including sodas and juices, are super tasty and enjoyable. But they're also super effective at sabotaging your weight loss efforts!

Why would that be? Well, most sugary or soda drinks are high in calories and added sugars, which can lead to weight gain and also contribute to an increased risk of various health problems. Forbes has a clever idea: swapping sugary beverages with healthier alternatives like sparkling water or unsweetened tea. Sure, they may feel less satisfying to the palate, but they will keep you well-hydrated and energized and reduce your overall calorie intake. 

So, next time you're thirsty, reach for a refreshing glass of water or a naturally flavored but unsweetened beverage such as mint tea or some sparkling lemon water. 

Eat More Protein

Protein is an essential nutrient when it comes to weight loss. Defined by science as the body's building blocks, protein has been found to increase satiety, boost metabolism, and preserve muscle mass during a calorie deficit.

According to Healthline, the body burns more calories digesting protein than other macronutrients like carbohydrates and fats, making a protein-rich diet appropriate for losing weight. If you wish to add more protein to your diet, a good rule of thumb is to add lean meats, poultry, fish, eggs, legumes, and dairy products to your meals. 

Including protein in each meal can help you feel fuller for longer, reducing cravings for salty and sweet snacks.

Manage Stress Levels

Stress this, stress that - you may hear it constantly but be under the impression that it's all just mumbo-jumbo. But you'd be sorely mistaken.

Science has proven that excess stress can often lead to emotional eating and intense cravings for unhealthy food. This means that managing stress is crucial to maintaining a healthy weight. Everyday Health suggests ensuring good sleep, mindfulness, and other relaxation techniques to reduce stress and, in turn, reduce late-night food pangs. 

Additionally, engaging in activities like walking in nature, meditation, yoga, or even deep breathing exercises can help alleviate stress and promote more responsible eating. By becoming more aware of your body's stress-induced cravings and differentiating those from actual hunger and fullness cues, you can make healthier choices and avoid turning to food as a soothing habit.


Losing weight is a process that requires commitment, patience, and a holistic approach. In today's article, we turned to science for help and presented you with the five best-researched, time-tested methods for weight loss. In short, remember to engage in enough physical activity, shift to nutrient-rich foods, avoid sugary stuff, and possibly eat more protein and reduce your stress levels. 

Remember: each step, no matter how small, brings you closer to your weight loss goals, more happiness, and overall better life. So stay motivated, stay active - and be kind to yourself - you can do this!

This article was written for WHN by Jessica Smith, who is a content creator, blogger, and health advocate.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethic group, club, organization, company, individual, or anyone or anything.

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