11 Science-Based Weight Loss Tips

An estimated 75 million Americans are trying to lose weight by “dieting”—and 80 percent are doing it on their own, without the support of weight loss programs or health care professionals. But amid the mountain of diet books, fads, supplements, and websites, it’s tough to spot the most effective way to lose weight. Researchers have studied weight loss for decades, helping to find the most effective ways to shed pounds. I delve into the science to provide you with these weight loss tips from experts.

11 Science-Based Weight Loss Tips

Get all of your main food groups, including whole grains, such as in this recipe for Mediterranean Edamame Quinoa Bowl.

1. Don’t Look for a Magic Formula.  While some fad diets recommend avoiding entire food groups or restricting protein, carbs, and fat to target a “magic” sweet spot for weight loss, there is no evidence that a secret formula exists, according to Joanne Haire, R.D., C.D.E., a New York City-based dietitian. “There is no scientific proof that eating more or less of certain foods will result in weight loss.” Haire explains that if you severely restrict one group of nutrients—such as carbs, protein, or fat—in your diet, you may not be getting enough of the essential nutrients you need to maintain health. The USDA’s 2020 Dietary Guidelines for Americans recommends the following nutrient range for adults in order to meet your nutritional needs: 45-65 percent of total calories from carbohydrates, 10-35 percent from protein, and 20-35 percent from fat.

2. Balance Calories in vs. Calories out.  Your body performs its own unique metabolic balancing act every day—balancing out the number of calories (or energy) you fuel your body with against how much energy you burn in order to support normal functions and activities. If you take in more fuel than you need, your body stores it as fat; if you take in less than you need, you lose weight. Yet recent surveys show that most people do not understand this energy balance. If you want to find out how many calories you need, check out MyPlate.gov. Haire suggests that in order to lose weight, consume about 500 calories per day less than your estimated needs, without going under 1,200 calories per day.

Don’t skimp on breakfast. Try this recipe for Florentine Oatmeal Bowl.

3. Spread out those Calories over the Day.  Skipping meals—especially breakfast—is linked with higher calorie intake and weight. To promote healthy weight loss without hunger pangs and cravings, Haire suggests, “Your goal is to eat three main meals per day—breakfast, lunch and dinner—and possibly one to two snacks in between. You should space out your meals and snacks and eat every three to four hours.” Just remember that those snacks should be nutrient-rich—such as fruit, low-fat yogurt, or a handful of nuts—and fit into your daily calorie plan.

4. Boost High-Volume, Low-Energy Foods.  Research suggests that these foods—which provide low calorie levels in relatively large portions, can help promote weight loss by filling you up yet reducing your overall calorie intake. Ruth Frechman, M.S., R.D., dietitian and spokesperson for the Academy of Nutrition and Dietetics, suggests that broccoli is a perfect example of a high-volume, low-energy food. “Broccoli doesn’t have many calories, yet it is packed with nutrients. The volume of the broccoli adds volume to your stomach, making you feel full, and it will take awhile to eat. Focus on eating more fruits and vegetables for snacks instead of high-calorie foods like cakes and cookies”.

Make sure to include meals packed with nutrients, such as this veggie-rich recipe for Cauliflower Spinach Lasagna.

5. Follow the Nutrient-Rich Approach.  Choosing foods based on their nutrient density is an optimal strategy for weight loss, as it boosts important nutrients for health while reducing overall calorie intake to support weight loss, according to several studies. “Nutrient-rich foods are foods that contain the most nutrients per calorie,” explains Haire. Examples of nutrient-rich foods include fortified soy milk, fruits and vegetables, legumes, nuts and seeds, and whole grains. “If you eat a combination of these foods at every meal, you will be able to cut back on your calories and continue to meet your nutritional requirements”.

6. Increase your Physical Activity.  Studies continue to support the importance of regular exercise—in combination with diet—for weight loss. “Exercise makes it possible to create a calorie deficit and lose weight without starving yourself and slowing metabolism. It is very important to exercise regularly; those who do lose weight more effectively and are more successful in keeping it off,” says Haire. Aim for at least 30 minutes of exercise most days of the week and muscle strengthening activities at least twice per week.

Push your fiber intake with recipes like Greek Butter Bean Salad.

7. Push Fiber Intake.  Fiber may be one of the most important hunger-controlling nutrients we know of. “Fiber is a great aid for losing weight, because it can make you feel full,” says Frechman, who suggests increasing your intake of vegetables, fruits, beans, and whole grains to increase your fiber intake. High-fiber foods take longer to chew, thus increasing saliva and gastric juices and expanding your stomach, as well as improving blood glucose control, which also aids in hunger control.

8. Cut Down on Solid Fats and Sugars. The Dietary Guidelines recommend that you cut back on solid fats, including saturated fats found in meat and full-fat dairy products, trans fats added to processed foods, and added sugars found in beverages, snack foods, and desserts to reduce weight and lower disease risk. Frechman explains that sugary and fatty, highly processed foods “don’t provide much bang for the buck. They contain a lot of calories and very few nutrients.” Switch out these foods for whole, minimally processed foods, such as whole grains, legumes, fruits and vegetables.

Drink low-sugar beverages, such as this Herbal Lemon-Lime Mint Water.

9. Don’t Drink Your Calories.  Study after study suggests that sugary beverages may be a culprit in obesity. At about 150 calories a pop, a can of soda can add unwanted calories to your diet without offering any sense of fullness. When you consume calories in their liquid form—without any chewing required—you’re not likely to cut back on your calories at meal time. This same rule applies to drinking fruit juice—it’s easy to drink the calorie equivalent of two or more servings of fruit in a few sips. And remember to keep alcoholic beverages to a moderate intake (no more than one drink per day for women, two drinks for men), as well.

10. Portion Size Counts.  Our portions—in supermarkets, restaurants, and home cooking—have grown dramatically over the past few decades, according to research. For example, restaurants, may serve five to six times the recommended serving size—1/2 cup—of spaghetti. And as our portions have expanded, so have the calories we consume and our waistlines. Frechman suggests that you follow the suggested portion sizes indicated in MyPlate (www.myplate.gov) to reduce the amount of calories you consume.

11. Turn to MyPlate.  Over the past decade, a team of top nutrition scientists evaluated the current body of nutrition science in order to develop MyPlate—a visual icon that shows you how to eat to promote optimal weight. Frechman suggests that MyPlate offers you the best plan for weight loss. “Your plate should have a small amount of protein and a small amount of carbohydrate. The rest of the plate can be filled with fruits and vegetables. Visit MyPlate.gov to learn more about a variety of food groups for healthy eating.

For other tips on maintaining a healthy weight, check out:

12 Nutritionist Tips for a Healthy Weight
7 Vegan and Vegetarian Weight Loss Tips
Top 6 Weight Loss Fads Busted by Dietitians

Image: Harvest Grain Bowl from California Vegan, Sharon Palmer, MSFS, RDN