Though countless meal replacement or diet plan sources claiming proven weight loss methods, most of them lack scientific proof. However, there are a few science-backed methods that may have a huge impact on your weight and speed up the weight-loss process. 

Table of Contents: Water Consumption | Eat Mindfully | Avoid Added Sugar | Fruits & Vegetables | Good Sleep

In this post, we will discuss five proven weight loss methods that will help you reach your goals faster – so let’s get to work!

1. Take Care of Water Consumption

Drinking enough water is one of the most popular and proven weight loss methods and has been shown to accelerate the weight loss process in several ways.

If you drink 500 ml of water, it will help you increase your metabolic rate by 30 percent for around one hour. An increase in metabolism means that you will burn more calories and reach a caloric deficit faster.

You might have noticed that sometimes when you feel dehydrated, hunger creeps in. At that time, you should reach for a glass of water instead of grabbing snacks or food. This will help reduce the urge to eat something, and you won’t feel hungry anymore. You can also drink a cup of water 30 minutes before having your meal, enabling you to decrease calories by around 13 percent.

Furthermore,  a study showed that you can lose up to 44 percent more weight if you drink 500ml water before each meal than if you don’t(1).

All in all, consuming 500ml of water can improve your appetite, decrease your calorie consumption, burn fat, and help you lose weight much faster.

2. Eat Mindfully

Mindful eating is keeping a high awareness of the food and drink you consume. The process helps you pay more attention to the taste and fullness food provides you. Being able to identify the feelings and effects food has on your body helps you shape your eating habits and even the foods you choose to buy.

Even though mindful eating is not an official diet, it helps to shape a healthy one. Your body has a way of letting you know how food affects it. When you begin to pay attention to these sensations, you’ll open your mind to giving your body healthier and more nutritious food.

Mindful eating is a powerful tool and proven weight loss method that helps you focus on your eating habits. It allows you to enjoy the food you consume, and thereby maintain a healthy weight(2).

Here are a few techniques that you can follow for mindful eating:

• Try to eat food slowly and make sure to chew it properly. This approach helps with weight loss as it allows enough time for your brain to understand the signs that you are full, further discouraging overeating.

• Sit down and eat your food, ideally at a table. Make sure to pay attention to the food while eating and relish the moment. 

• Make the right food choices by consuming food items that are full of nutrients and will make you feel satisfied for hours. 

• Try to avoid distractions while eating – like using your phone, turning on the television, or a laptop.

3. Cut Back on Added Sugar

Many people unknowingly consume way too much sugar these days. Unfortunately, it’s one of the worst ingredients in the modern diet and can ruin your health to a great extent. 

According to several studies, high sugar intake results in obesity, and other medical conditions, such as heart disease or type 2 diabetes(3). So if you want to lose weight and stay healthy, avoid added sugar and other processed foods. Also, every time you purchase food items, read the ingredient list on food labels as even some so-called healthy foods are full of sugar.

4. Eat More Vegetables and Fruits

Fruits and vegetables have several properties like vitamins, fibers, and minerals, making them extremely effective for weight loss(4). Additionally, they are lower energy density foods and have high water content, which makes them highly filling. Try to ensure that vegetables and other plant-based foods at least comprise 75 percent of your meal.

Overall, more vegetables and fruits in your diet will increase your nutritional consumption, improve your health, and contribute to weight loss. 

5. Get Good Sleep

Sleep is essential for metabolism and the body to function well. Lack of sleep may result in weight gain as it affects both your physical activity and your appetite. 

Various studies also show that sleep deprivation is one of the biggest risk factors for obesity(5). Therefore, it is recommended to get at least 8 hours of sleep every day to maintain a proper sleeping habit, and your metabolism stays healthy. 

Final Words

It is important to remember that there are no quick fixes when it comes to weight loss. However, one of the easiest and best ways to maintain and reach a healthy weight is to eat a well-balanced and nutritious diet. 
You must incorporate ten portions of vegetables and fruits, whole-grains, and good-quality protein into your diet. Exercising daily for 30 minutes may also turn out to be beneficial.

Besides, always rely on scientifically proven weight loss methods as they will provide you with improved overall health and better results.

References:

1. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle‐aged and Older Adults – Wiley Online Library
2. Pilot study: Mindful Eating and Living (MEAL): Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity – Science Direct
3. The Real Contribution of Added Sugars and Fats to Obesity – Oxford Academic
4. Dietary Fiber and Weight – Science Direct
5. Short Sleep Duration and Weight Gain: A Systematic Review – Wiley Online Library