What Are 21 Weight Loss Tips Proven by Science?

This article provides amazing weight loss tips backed by science. 

As a certified personal trainer, I spent several hours researching to give you the best compilation of practical weight loss tips.

Learning about the human body makes me passionate about weight lifting and doing it right. That’s why I want to share these great 21 tips ofr weight loss with you.

Here’s the categories of weight loss tips you’ll find below. 

Wrap Up


weight loss

The battle to physically change begins with your mind. These tips will help with that.

Mentally Prepare    

Losing weight is more of a marathon than a sprint. 

Prepare your mind for the decision to lose weight by being willing to change your bad habits into good ones. Know that obstacles will come up, so make sure you have the mental toughness to endure.

For more information, check out this study. It explains how having the right mind set serves as a placebo effect to lose weight. 

Figure Out Your Why    

Accountability starts with you.

Take time to find your reasons for losing weight. Your reasons will help face temptations head on, and give you an inner strength when doubts come up. This study explains exactly just that.

It found that intrinsic motivation was a good predictor of a person continuing with long-term exercise. 

Change Your Perspective   

See weight loss through new eyes by making gradual changes. 

Anyone can write goals and make a to-do list, but the real change happens when the goals become your lifestyle. You can start by making good habits, practicing self-gratitude, and giving attention to the little things everyday.

Looking differently at exercise and weight loss comes in many ways. For this mom and nurse, it took having her fifth child to change her definition of exercise! 

Identify Triggers   

What makes you eat more than you should?  

Eating can become a coping mechanism to deal with stressors and emotions, like eating desserts after a break up. It can also be triggered by social and environmental cues, like snacking while gaming.

This study details how identifying potential triggers are crucial for making plans to prevent overeating and achieve weight loss.

Don’t Mind The Scale   

Your overall health is not determined by the weight on the scale. 

This is part of a new way of thinking, according to this study, called Health-At-Every-Size. Not obsessing over the weight gained or lost can help you be less discouraged. 

Everyone has different body types, so focus on doing what’s best for you. It’s ok If you don’t see results in a flash.

Weight loss is a process, so focus on making the right choices everyday for better overall health.


We can influence our bodies’ metabolism, which is the way our body converts food into energy. These tips provide some insight into this important weight loss factor. 

Get Active    

Cardio, strength training, and stretching contribute to a stronger, healthier body. 

  • Cardio gets your heart racing and your lungs working for more air. That’s a good thing! Cardio strengthens your heart, regulates blood sugar, and manages weight.
  • Strength training adds resistance to movements in order to make muscles and bones stronger. Weight training, a type of strength training, can add muscle and change the way you look.
  • Besides weight training, there are also common activities that burn calories. Imagine things like cleaning and going to the grocery store helping to keep off the extra calories!

Limit Alcohol Consumption  

Moderation is the key. 

Alcohol can change your metabolism. The body converts alcohol into acetic acid. Our brains and organs use acetic acid as fuel first, instead of the food we eat.

This means that extra calories eaten might not be burn and could contribute to body fat.

Not to mention that alcohol also increases your food cravings. In fact, this study details how alcohol makes you lose restraint when eating. 

Find Your
Basal Metabolic Rate 

BMR is the number of calories your body burns at rest. 

This can be an important number to know when trying to lose weight. Weight loss happens when you reduce the number of calories you’re eating everyday.

Incorporating your BMR can help you create a deficit between the number of calories you eat versus the number of calories you burn at rest. It can also be enhanced by exercise, this study explains. 


Do you eat to live or live to eat? There’s a big difference. Food is a place of comfort for many of us, but unhealthy eating can increase the risk of chronic diseases.

These tips will keep you on track to eat smart and lose weight. 

Eat Slowly   

The feelings of hunger and fullness are controlled by hormones found in your gut. 

After eating, the gut delivers a message to your brain saying that you’re full. That takes some time to do.

Eating slowly gives time for your body to react to the fullness hormones, so you eat less. In fact, this study showed that participants who ate slowly felt more satisfied and full sooner. 

Make Better
Calorie Choices  

Be more aware of what you eat.

Not all foods are equal. Healthy foods high in protein and fiber will keep you full longer, compared to unhealthy foods. Many junk food items also have more calories, which will not contribute to weight loss.  

Mindful eating can lead to better decision making when it comes to food. If you know you’re upset and could potentially down a whole bag of chips, then stay out of the kitchen to avoid this pitfall.

This is a new way to approach dieting. According to this study, more research is needed to draw any real conclusions. 

Control Your Portion Sizes 

Don’t risk overeating by not controlling your portion sizes. 

You can divide your plate up into fractions to balance between protein, carbs, and veggies. There’s even pre-portioned plates available to make it simpler. 

Another tip is to eat in smaller dishes. Does that seem too simple? This study actually found that larger amounts of food in front of you influences you to eat all of it! 

Plan Your Meals

Get food off the brain by planning ahead. 

Prepping your meals can be a huge time saver and take the hassle out of constantly making something to eat.

This study found that it also adds a variety of foods into your diet. It could also be used as an intervention for obesity because it offers healthier diet options. 

Snack On!

Snacks are eaten between meals to curb hunger or get a cravings fix. 

Since many people snack throughout the day, they can make the difference between a healthy and an unhealthy diet.

The risk here is that you’d gain excess weight from processed foods high in salt, sugar, fat, and calories. 

Instead, choose healthier options that will leave your body satisfied, and not just your taste buds. This study showed that people who snacked on nuts everyday were shown to have less weight gain and a lower risk of obesity.

Track What You Eat 

There’s many fitness apps out there where you can track your macros. Macros are the macronutrients you eat, mainly proteins, carbohydrates, and fats. 

According to this study, monitoring what you eat and how much you eat raises your self awareness. This makes you more conscious of what you put in your body, and creates accountability to lose weight.

Similarly, this study found that more people who frequently tracked their diet saw great weight loss in the same time period. 


There’s a saying that goes, “garbage in, garbage out.” This means that poor quality of nutrients will leave your body not at its best. These tips are for you to put into practice. 

Eat More Fruits and Veggies 

Plant based foods contain nutrients with insane benefits.

In fact, this study shows that plant-based diets are effective for weight loss and obesity management. Don’t worry, you don’t have to become a vegetarian or vegan!

My point is that adding color to your diet will make it more nutritious. Every food color has its nutritional profile. Find out more here.

Experiment with bold flavors and spices to make veggies more exciting. A quick way to consume fruits and veggies is to make smoothies and juices at home.

Invest in a blender or juicer today and you’ll enjoy the benefits of healthy eating in an easy way. 

There’s some of you who are repulsed by the site of greens. But I’m convinced there’s a fruit and veggie out there for everyone. Don’t knock it till you try it. 

Fiber is Your Friend 

The truth is that going to the bathroom is so much easier with fiber in your diet. 

Fiber is a type of carbohydrate. It keeps your cholesterol and blood sugar in check as part of a heart healthy diet.

Fiber is perfect for promoting weight loss, this study explains, and helps you stick to your diet. It’s also known to be preventive for type 2 diabetes and cardiovascular disease.

Increase Your Protein Intake

Proteins are building blocks called amino acids that help keep you alive. 

For example, your blood contains the protein hemoglobin, which carries oxygen to your whole body!

Protein builds strong muscles and bones, and helps regulate hormones. Having protein in your diet prevents overeating by keeping you feeling full for longer. This study explains that.  

Limit High-Glycemic Carbohydrate Food

Your body breaks down carbohydrates into glucose(sugar) to use for energy. 

It makes sense then that the amount of carbs you eat affects your blood sugar. But not all carbs are equally beneficial.

The glycemic index (GI) ranks foods that raise your blood sugar, and highest on the list are sugary foods and drinks, white bread, and white rice.

Reducing high GI carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight. In fact, this study showed that a low GI diet was most effective for controlling blood sugar and overall body mass. 


Wellness is about making the right choices to build better habits for both body and mind. These tips are essential for your overall health. 

Drink Water

Did you know we can confuse hunger with thirst sometimes? 

That’s why it’s important to stay hydrated. In fact, this study showed that drinking water 30 minutes before a meal helped participants feel full for longer.

Besides curbing hunger, water also positively affects your energy levels and physical performance.

If you don’t like to drink water, there are plenty of water rich foods that you can eat. Find out more here.

Take Control
Of Your Sleep Schedule

These days we can get so busy that we neglect sleep.

Alternatively, a good night’s sleep might escape us due to stress or sleep disorders. Whatever your reason, try to get as much sleep as you can. Even a nap could help.

Benefits of sleeping include, healthy weight, reduced stress, and better thinking and decision making, according to health.gov.

If you have trouble sleeping, this study showed that resistance training may be an effective intervention to improve sleep, anxiety, and depression. 

Reduce Your Stress

Stress affects your physical and mental health, and has many risks and complications. 

Identify the stressors in your life and discover ways to cope with them. This does take effort and time to do, but it can lead to a turning point in your life. If you need help, ask for support from family, friends, or a medical professional. 

Some proven ways to cope with stress are to exercise and eat a healthier diet. This study explains that exercise can improve how the body handles stress.

Similarly, this study shows how simple diet changes can help reduce stress. 

Wrap Up

I hope these tips were helpful! Better health is within your reach if you put in work to obtain it. Good luck on your weight loss journey.

Looking for more? Check out 15 Must-Do Daily Exercises for Vitality.


Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!