There’s a lot of advice out there about losing weight, and keeping it off. It seems like everyone from your Aunt Helen to the lady who checks you out at the grocery store has a belly slimming plan they want to share.
And the truth is some of it is really good advice. But it’s also hard to tell the good from the bad.
Plus if you’re like a lot of folks you’re not looking for some complicated 12-step plan that forces you to change your entire lifestyle to make it work. Or a program that requires heartfelt confessions, regular weigh-ins and boxed foods.
You want some simple, proven tricks you can start using right away instead. Real world changes that can help you shed a few extra pounds without a lot of extra effort.
Science-backed weight loss tips that work
Following are four surprising science-backed tips that can help you slim down starting today.
1. Eat more eggs:
Far too many weight loss tips involve you giving up something. The beauty of this one is you get to start eating more of something you already love.
Experts say swapping your morning bagel or bowl of cereal for some protein packed eggs can help you effortlessly lose weight.
When a group of overweight ladies ate eggs for breakfast they reported feeling far more satisfied than on the days when they ate bagels, according to a study published in the Journal of the American College of Nutrition.1
But even more importantly the satisfied feeling lasted, which translated into real world results. When the women had eggs for breakfast they ate significantly less food later. And over the long term that could help you shed your spare tire without even trying.
In a similar study, published in the International Journal of Obesity, researchers compared an egg versus a bagel breakfast in a group of overweight men and women.2
At the conclusion of the eight-week study eating eggs for breakfast was the clear winner. The dieters who had eggs lost 65 percent more weight, had a 61 percent greater drop in body mass index (BMI) and whittled 34 percent more off their waistlines than the dieters who had bagels for breakfast.
In other words, if you’re trying to drop a few pounds replacing your grain-based breakfast with nutritious and delicious eggs can help you feel full and satisfied, eat less and lose more weight.
2. Drink more water:
There are times when something turns out to be far too easy to be true. This is NOT one of those times.
Experts say drinking more water can actually help you lose more weight, especially when you make an effort to do it before tucking in for a meal. Not only can water make you feel fuller so you eat less, simply downing some water will give you a temporary little bump in your metabolism.3
In fact, according to researchers the rate at which your body burns through calories can shoot up by 24 to 30 percent just from drinking water.
And that metabolism bump can last for up to an hour and a half, according to research published in The Journal of Clinical Endocrinology & Metabolism!4
For dieters it can add up to some significant results. In one study drinking just 17 ounces of water a half an hour before they ate translated into less calories eaten and 44 percent more weight loss.5
3. Commit to coffee:
It’s true, drinking your coffee could help you burn through more fat.
The caffeine in your favorite “guilty pleasure” can give you a small, but significant bump in your metabolism.6,7
In a study published in The American Journal of Clinical Nutrition 100 mg of caffeine (around what you’d get in a cup of coffee) bumped up volunteer’s energy burn by eight to 11 percent over a twelve hour day.8
Other studies have found caffeine can turbocharge your fat burn anywhere from 10 to 29 percent.9,10,11,12
So go ahead and indulge in a few cups of coffee every day and you could end up busting through more belly fat. Just make sure to not undo the good by filling your cup full of sugary syrups or creamers. Learn to drink your coffee black, or with just a splash of real cream.
4. Switch plates:
This is the strangest, and easiest, weight loss trick on the list. It turns out simply switching out your normal sized dinner plant for a smaller version can lead to a smaller you.
At your next meal use a bread and butter plate and you will not only end up eating less, but you will feel more satisfied according to experts.
This trick relies on a simple optical illusion that causes your brain to believe a modest meal served on a large plate will leave you feeling hungry, but transferred to a small plate feels like more than enough.13
In one study swapping a 12 inch plate for a 10 inch one led to eating 22 percent less calories. And that can add up to a significant weight loss over time.14
Losing a few pounds doesn’t always mean having to turn your entire routine upside down. Try these four simple “zero effort” tricks and you could find yourself saying goodbye to that spare tire sooner than you think.
1. “Short-term effect of eggs on satiety in overweight and obese subjects,” J Am Coll Nutr. 2005 Dec;24(6):510-5
2. “Egg breakfast enhances weight loss,” International Journal of Obesity (2008) 32, 1545–1551
3. “Water-induced thermogenesis,” J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9
4. “Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms,” J Clin Endocrinol Metab (2007) 92 (8): 3334-3337
5. “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults,” Obesity (Silver Spring). 2010 Feb;18(2):300-7
6. “Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation,” Obes Res. 2005 Jul;13(7):1195-204
7. “Relationship between basal metabolic rate, thermogenic response to caffeine, and body weight loss following combined low calorie and exercise treatment in obese women,”Int J Obes Relat Metab Disord. 1994
8. “Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers,” Am J Clin Nutr. 1989 Jan;49(1):44-50
9. “Comparison of changes in energy expenditure and body temperatures after caffeine consumption,” Ann Nutr Metab. 1995;39(3):135-42
10. “Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers,” Am J Clin Nutr. 1989 Jan;49(1):44-50
11. “Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women,” Am J Physiol. 1995 Oct;269(4 Pt 1):E671-8.8
12. “Effects of caffeine ingestion on NE kinetics, fat oxidation, and energy expenditure in younger and older men,” Am J Physiol. 1995 Jun;268(6 Pt 1):E1192-8
13. “Plate Size and Color Suggestibility: The Delboeuf Illusion’s Bias on Serving and Eating Behavior,” Journal of Consumer Research, Vol. 39, No. 2 (August 2012), pp. 215-228
14. “Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste,” J Exp Psychol Appl. 2013 Dec;19(4):320-32
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
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