People these days have become very conscious of and attentive towards their health – and this concerns losing and managing the excess weight. Several studies have linked excess body fat and weight with a number of health conditions, like obesity, diabetes, and heart diseases. Researchers and healthcare experts strongly recommend maintaining a healthy weight to avoid health complications. Besides, who does not wish to flaunt a well-toned, slim and fit figure when the whole world is going crazy over the latest slimming fads and dieting?

Unfortunately, the weight loss industry is full of myths – not everything you hear is true. Most often, people fall prey to these misconceptions in a bid to follow the weight loss trend blindly. Over the years, researchers and scientists have conducted several studies and found a few strategies that may help you shed those extra kilos effectively.

Here are ten such scientifically proven tips on weight loss –

1. Drink plenty of water

Research claims that drinking water, preferably before having a meal, helps to increase your metabolic rate by 24-30% over a period of an hour. This helps you to burn more calories than you usually would.

2. Do not skip your meals

Skipping meals may work wonders for you for a brief period but it rarely works in the end. When you skip a meal or go without eating for a long time, your body goes into survival mode. Once your body gets used to surviving on less food, it slows down metabolism, making it harder for you to lose weight – and before you know it, you start gaining weight again. Therefore, instead of going on a crash diet, focus on eating a nutritious meal and weight loss shall follow naturally.

3. Reduce portion size

Increased portion sizes can cause you to eat more and gain weight. We tend to consume almost all of what is served on the plate. Therefore, cutting down on your portion sizes may help prevent you from overindulging.

4. Watch your calorie intake

Your body essentially needs calories for energy – but consuming too many of them and not burning enough through exercise may lead to weight gain. People tend to gain weight when they consume more calories than needed. If you are aiming for effective weight loss, it is important that you count your calories and reduce daily calorie intake, if needed. However, instead of depriving yourself completely from healthy calories, try to eat low-calorie foods – like oats, soup, Greek yoghurt, and berries – that will keep you full for longer.

5. Try intermittent fasting

Most fad diets promise easy and quick weight loss but they rarely live up to your expectations. Instead of experimenting with various diets, you can try out intermittent fasting – it is a relatively new and popular meal pattern where people cycle between periods of eating and fasting. Some studies indicate that intermittent fasting is as effective as calorie restriction when it comes to losing weight.

6. Increase your protein intake

Protein is the simplest and easiest way to reduce weight. These vital nutrients help to boost metabolism and keep you feeling full for a prolonged time, thus reducing hunger. Proteins are great for fat loss and muscle growth when combined with strength training. Some of the best sources of protein are lean meat, eggs, soy, fishes – like tuna and salmon – tofu, chickpeas, beans and lentils. Your body utilizes protein when taken at regular intervals. Therefore, you should try to divide your daily protein intake into equal amounts throughout the day.

7. Consider taking weight loss products

Several studies have linked weight loss with a specific fibre called glucomannan. This form of fibre helps absorb water in your system and stays in the gut for quite some time, making you feel full and curbing calorie intake. Glucomannan supplements are popular among fat loss products. Research suggests that those, who take glucomannan supplements are more likely to lose weight than those, who do not.

8. Consume less refined carbs

Refined carbs, like pasta and white bread, are stripped of fibre and other nutrients. Evidence indicates that refined carbs may increase your blood sugar rapidly, leading to unhealthy cravings and overeating. An increased intake of refined carbs is strongly associated with the risk of obesity.

9. Lift more weights

Resistance training, like weight lifting, helps to spike your metabolism and prevents you from losing muscle mass. However, keep in mind that as important as it is to lose fat, so it is to build muscle – and weight lifting is crucial if you are aiming for a toned body.

10. Get enough sleep

Getting good sleep is just as important as exercising and eating healthy. Research shows that poor sleep is a major risk factor for obesity. For effective weight loss and overall well being, try to get at least 8 hours of sleep every night.

The bottom line

Several techniques may aid your weight loss goals. Based on scientific evidence, some of the tips mentioned above are purely dietary while others are more lifestyle-based. Implementing these tips can see you through your weight journey.