8 Science-Backed Ways To Lose Weight In 2023

Medically reviewed by Maria Sarino, MD FACT CHECKED

It takes effort and commitment to lose weight, therefore it’s critical to establish lasting healthy habits as part of an overall lifestyle.

Setting the stage for long-term success requires learning how to make the process simpler with research-supported advice.

As you proceed, bear in mind that what works for someone else may not work for you, which is why being flexible with your approach is so important.

Theoretically, losing weight is as easy as burning more calories than you take in. But as anyone who has attempted to lose weight can attest, it’s more difficult than it seems.

Additionally, commercial diets, constantly changing advice, and inconsistent data are not helpful.

While you may have tried countless methods for quick weight loss, including supplements and meal replacement programs, the majority of them lack scientific backing.

But there are several methods supported by research that can help you lose weight over a certain amount of time.

These tactics include limiting your intake of refined carbohydrates, tracking your caloric intake and weight, thinking about your options for weight loss surgery, and more.

In this article, we will be looking at some of the best Science-backed ways to lose weight.

Science Backed Ways To Lose Weight

Here are some of the science-backed ways to lose weight-

  1. Try Green Tea

    According to a study, drinking green tea on a regular basis may aid in weight loss. EGCG, a substance with a reputation for lowering fat absorption could support weight loss.

    Green tea also increases the amount of fat that your body eliminates. Consider switching to green tea in place of your afternoon coffee.

  2. Be Active And Exercise Regularly

    If you feel like you can complete the program, you’ll be far more inclined to do so. Exercise is the solution if you’re trying to decide what should be your first change.

    According to a recent study, while doing both at once is ideal, starting with exercise can also be effective for better long-term health.

    Making appropriate dietary adjustments and increasing the intensity of your regular workouts will feel natural once you gain confidence in the gym and start to see results.

  3. Consume More Fiber

    Because fiber helps slow your digestion, they make you feel fuller and could help in simplifying your weight loss process by simply increasing fiber intake.

    Based on a 2,000-calorie diet, women should aim for a minimum of 30 grams of fiber per day.

  4. Try Mint Tea

    If you frequently reach for dessert after dinner, try drinking a cup of hot peppermint tea to help you resist the urge.

    The potent aroma of mint has been demonstrated to aid with appetite regulation and hunger suppression.

    Additionally, in research, it was discovered that volunteers who inhaled peppermint during a stressful commute experienced 20 percent lower levels of anxiety and weariness as well as a 25 percent lower level of aggravation.

    Increased cortisol levels from increased stress might have detrimental effects on your metabolism when it comes to weight reduction.

    Your peppermint tea’s peaceful, soothing aroma will help you feel less stressed and keep your body in shape.

  5. Avoid Skipping Breakfast

    Spend time eating a healthy breakfast. Early in the morning, the majority of us are in a hurry and lose out on breakfast time because of those few idle minutes.

    According to experts, individuals who eat a filling, healthy breakfast each morning are less likely to gain belly fat than those who skip it. Each year, these people gain five to eight pounds.

    Perhaps not a large or filling breakfast. It ought to be sufficient to keep you satisfied for a while and keep you from overeating.

  6. Consume Whole Foods

    You could be tempted to choose low-fat, low-carb, or low-calorie items at your supermarket when your goal is to feel healthier.

    Given that many common weight loss choices include chemicals like artificial sweeteners, these might not be ideal.

    Instead, choose whole foods that are optimal for weight loss, such as fruits, vegetables, lean protein, and whole grains, according to the study.

    Less refined whole grains like quinoa and brown rice digest more slowly than refined grains like white rice and pasta, keeping you fuller for longer.

  7. Hydration Is Essential

    Drinking more water can aid with satiety. According to one tiny study, drinking water before meals may help you feel less hungry and eat less food.

    Additionally, drinking water assuages your thirst without adding extra calories, the same cannot be true for drinks with added sugar.

    Everyone has different needs for hydration depending on factors like age and level of activity, but a general rule of thumb is to divide your weight by two.

    Keep a water bottle close at hand, either on your desk or in your bag, if you want to increase your water intake.

  8. Plan Nutritious Snacks

    Nobody desires to be hungry. Snacks that are nutritious and well-thought-out can satisfy your hunger and aid in weight loss.

    It is crucial to eat when you are hungry and when you know you need to consume those calories. By eating between meals, you can satisfy your hunger and avoid overeating at your next meal.

    Actually, according to some studies, those who eat more than three times a day weigh less than those who don’t.

    A mid-afternoon snack may also give you the energy boost and motivation you need to push through a workout.


Numerous diet programs, medications, and food replacement programs promise rapid weight loss. However, the majority of these lack supporting scientific data.

Exercise, calorie counting, intermittent fasting, reducing the amount of sugar in the diet, and many other actions are among them.

Although it may not seem like a good way to lose weight, there is some evidence that suggests drinking more water can have a significant impact.

Water can aid in weight loss in several ways, including by increasing fullness and boosting metabolism. A lot of chronic diseases can put you at risk if you are overweight.

Genetics, a diet high in processed foods, inactivity, stress, smoking, and alcohol are some of the factors that contribute to being overweight.

Try eating a nutrient-dense diet in the proper portions, getting more exercise, and managing your stress that might reduce your belly fat.

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