Finding weight loss methods that actually work long-term isn’t easy. Many of them get results for a little while if you stick to them, but the progress is mostly temporary.
Read More: Why 99% of people fail to keep the weight off.
Losing weight has become so confusing that the simple truth of it has been lost. Every “expert” has a different opinion and preaches a different “secret” to success, making the truth hard to uncover.
So where can we turn?
The answer is science.
I mean reliable science, not science that’s paid for by the very companies trying to sell to us.
Real science is out there. You just have to know where to look.
8 Weight Loss Methods That Actually Work.
The following weight loss methods have actually been scientifically proven to work. Furthermore, you’ll notice that none of them are sold on TV or as part of a multi-level marketing program.
Read More: Burn fat and lose weight effortlessly by eating these 11 foods.
1. Reduce Insulin Spikes
Insulin is the master hormone, controlling and/or at least influencing all other hormones.
For weight loss purposes, consider insulin to be the fat storage hormone. Basically, if insulin is spiking, you’re storing fat.
*This does NOT mean you should cut back on your prescription medication.
I’m talking about insulin levels rising from eating foods high in sugar and carbohydrates.
Lowering insulin levels causes the kidneys to get rid of excess sodium, thereby reducing bloat and water weight (1)(2).
Many people lose between 5-10 pounds quickly by cutting back on sugar and carbs.
Lowering insulin also reduces cravings and causes people to eat less (3).
People on low-carb diets typically lose weight 2-3 times faster than those following a low-calorie, low-fat diet (4)(5).
2. Eat More Fiber
Glucomannan is a low-calorie, natural dietary fiber that has been shown to take up space in the stomach and slow stomach emptying (6)(7)(8). It is the one supplement used for weight loss that is truly scientifically supported.
Human studies showed that glucomannan helped subjects lose 8-10 pounds over 5 weeks (9).
Fiber itself is known to reduce appetite (10)(11)(12), and also feeds beneficial gut bacteria which can help weight maintenance (13)(14).
Fruits, vegetables, nuts, and seeds typically have a lot of fiber, but supplements are available for anyone whose diet isn’t ideal.
We recommend fiber supplements made from whole foods (plants) rather than chemical variants or non-food sources (wood pulp – yes, it’s a thing).
3. Take Probiotics
For people who already eat well and exercise regularly, but still struggle to reach their weight loss goals, probiotics are frequently the missing link.
Proper digestion is too often overlooked as an important element in maintaining a healthy weight.
One study showed that probiotics were therapeutic for obesity by reducing weight gain, insulin resistance, and food intake while improving glucose tolerance (15).
Another study showed probiotics to inhibit the absorption of fat (16).
Other animal studies revealed similar results (17)(18)(19).
There are some foods that are good sources of beneficial probiotics, such as sauerkraut, kimchi, miso, kombucha, pickles, and fermented fruits and vegetables in general.
4. Eat Whey Protein
A review of 14 research papers on the effectiveness of whey protein supplements on weight loss revealed a “significant decrease” in body weight and body fat among test subjects (20).
That said, protein shakes are by far the most polluted and abused (by marketers) supplements being sold today – a side effect of companies who care more about profit than quality.
Between all the fillers, hidden sugars, synthetic vitamins, and chemical additives being unleashed into these protein powders, choosing one at random without researching the ingredients is a bad decision.
Therefore, we recommend a thorough investigation into the ingredients of any shake mix you decide to use.
5. Intermittent Fasting
Intermittent fasting is more a schedule of eating than a diet. It involves keeping food intake within a specific time period and not ingesting any calories the rest of the day.
As a means of weight control, intermittent fasting is not only extremely effective, but also can be very good for your health.
Scientists state that, “Intermittent fasting or alternate day fasting may be an option for achieving weight loss and maintenance.” (21)
Intermittent fasting has been proven to:
- Increase metabolism (22)(23).
- Be more effective than calorie restriction (24).
- Help maintain muscle mass which will maintain metabolism (25).
For your information, Healthline has some great articles that explain the benefits and different methods of intermittent fasting.
6. Drink Tons of Water
Technically, water is the only liquid the human body needs, and it functions better when well hydrated.
Proper hydration can improve digestion, diminish joint pain, and flush the kidneys.
Studies have shown that drinking water before meals makes people eat less (26)(27)(28). Water also increases the amount of calories you burn through a process called thermogenesis (29)(30).
If you’re trying to lose weight, soda is your mortal enemy (even zero calorie soda), and water is your best friend.
7. Drink Green Tea
Human studies have shown that green tea and green tea extract can increase fat burning and cause fat loss (31)(32)(33). This is most likely the result of a combination of caffeine (34)(35) and EGCG, an antioxidant known to aid in fat loss.
Researchers in one study concluded, “Green tea can reduce body weight in obese subjects by increasing energy expenditure and fat oxidation.” (36)
Coffee falls under this category as well due to its caffeine content.
8. Get Enough Sleep
Poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (37).
This is partly because lack of sleep:
- Can disrupt hormones that regulate appetite and satiety (feeling full) and cause people to overeat, and
- Because the body reacts to fatigue by producing cortisol which increases inflammation, affects metabolism, and releases sugar stores into the bloodstream for energy.
Final Thoughts On Weight Loss Methods That Actually Work
With all the products and advice being circulated on the internet and on TV, it’s important to remember that what you’re hearing is nothing more than marketing hype unless it’s backed by legitimate scientific studies.
There is no magic to weight loss. It is, and always will be, best achieved by adjusting our dietary and other lifestyle habits.
*None of what you read on this website should be considered medical advice. If you make any changes to your life or health regimen because of something you read here, please do so under the guidance of a licensed health professional.
