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15 Science-Backed Ways to Lose Weight Once and For All

15 Science-Backed Ways to Lose Weight Once and For All

Written by: Kat Gál

Diets and quick fixes? Nah, those won’t get you anywhere. Most diet plans are short-term, involve restrictions and are unsustainable. You will likely gain the weight back quickly and end up yo-yo dieting if you decide to follow an unsustainable weight loss plan.

Are you sick of yo-yo diets, starvations, and unwanted weight gain? Do you want your life and health back along with a thinner waistline? Do you want to know some scientifically backed ways to lose weight?

15 Science-Backed Ways to Lose Weight Once and For All

#1. Stay hydrated

It happens more often than not that when you think you are feeling hungry, you are actually feeling thirsty. You end up eating more food, but unknowingly are not giving your body what it really needs: water. Drinking more water is one of the best ways to lose weight.

Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories. Drinking water before meals can particularly boost your weight loss.

Aim to drink at least 8 - 10 8-oz glasses of water a day. When you are feeling hungry without a realistic reason, try drinking a glass of water first.

#2. Drink green juices and green smoothies

When you have cravings for junk food, it often means that your body is lacking nutrition. It is not more junk that it's craving, but more nourishment. Drinking green juice is the quickest and easiest way to get lots of vitamins and minerals into your body. Green juices and smoothies can help with a caloric deficit often needed for weight loss. They can help you feel full while being fueled and losing weight.

Green smoothies also provide necessary dietary fiber, aiding your digestion and can work as a meal as well. Green juices and smoothies can both provide you with lots of energy and nutrients and support your weight loss goals.

#3. Eat more greens

As said, your body likely needs more nutrients. Green juices and smoothies are great, but unless you’re doing a short-term juice cleanse, your body needs actual food too.

Add more salads and raw and cooked vegetables to your diet to ensure enough nourishment for your body. Vegetables are big in volume, high in fiber and high in nutrition, but are low in calories. They fill you up quick, nourish your body and help to reduce or maintain your waistline.

As you eat and drink more vegetables and keep your body hydrated, your body will eventually stop craving junk food. Your taste buds will change and you will be craving healthy and nourishing foods instead. Not only will your pants size shrink, but your health will exponentially improve as well.

#4. Drinking Green Tea

Green tea has many health benefits and it is a wonderful way to help you lose weight.

Green tea is abundant in antioxidants called catechins that actually work together with the caffeine in green tea to help weight loss. Several studies have shown the benefits of green tea and green tea supplements as a way to weight loss.

#5 Cut Back on Added Sugar

Cutting back on added sugar is one of the most important ways to lose weight. Eating to much refined sugar can lead to obesity, diabetes, and heart disease, among many other issues. Cutting back on sugar can save your calories and better your health. If you need to eat sugar, choose whole fruits and sweet root vegetables.


#6 Eat Less Refined Carbs

It is not just table sugar, but all refined carbs, including grains, bread, and pasta can lead to weight gain. They can feed the cycle of hunger, cravings, and overeating and lead to weight gain and obesity. Reducing your carb intake can save you calories, reduce your cravings, change your taste buds, and provide a proven way to lose weight.

#7 Go on a Low-Carb Diet

If you are serious about lowering refined carbs and sugar, a low-carb diet may just be your way to lose weight. Studies have shown that a low-carb diet may help you lose effectively than other diets out there.

#8 Try Intermittent Fasting

Intermittent fasting is an increasingly popular way of eating. If you are intermittent fasting you are going between periods of fasting and eating. You keep a window open during the way when you can eat. It can be between 8 am and 6 pm or a shorter window even as short as 12 pm to 5 pm. You may eat 1 - 3 meals during this time. Many include snack. The remaining time you are fasting: this means no meals or snacks at all. Research shows that a period of fasting may be beneficial for weight loss which explains the success people are having with IF as a way to losing weight.

#9 Take Probiotics

Probiotic supplements include beneficial bacteria that can re-create the balance in your gut and fight bad bugs. They can support your digestion and help fat loss. Probiotics may be a helpful way to lose weight.

#10 Eat Spicy Foods

Spicy foods may be a way to support your journey to lose weight. Chili peppers, for example, contain a compound called capsaicin that can help to boost your metabolism and suppress your appetite.

#11 Try Aerobic Exercise

Aerobic exercise, or otherwise known, cardio, can help you burn calories, lose belly fat and prevent metabolic disease. It can boost your physical and mental health. There are many options you can try, including running, cycling, swimming, cardio machine, dancing, aerobics classes, and hiking.

#12 Try Strength Training

Since muscle loss can be a side-effect of dieting and weight loss when not working out, strength training is an important activity for weight loss. Lifting weights can prevent muscle loss and boost your metabolism. Remember, muscle ways more than fat. Don’t be scared if the number on the scale doesn’t budge enough, your body can go through an amazing transformation through weight training. Weight training can include lifting weights, TRX, CrossFit, body weight exercise, and more.

#13 Chew Your Food

Chewing your food is an important part of your digestion. Chewing your food more slowly can force you to eat slower, help you to take in less calories, burn more calories, help your hormones, and is a good way to lose weight.

#14 Sleep

Living a busy life you may forget about sleep or think you have no time for it. Sleep is, however, is super important. It is non-negotiable for your health. A lack of sleep is a strong risk factor for obesity and illness. Sleep is time for recovery. Going to bed on time can lower the risk of overeating and late-night binges. Sleep is one of the most important and definitely most rejuvenating ways to lose weight.

# 15 Don’t Diet - Eat Healthy Instead

The biggest problem that makes many weight loss plan is that they are temporary diets. The biggest mistakes that you can make is to develop a diet mentality and go on short-term plans. All those can do is lead to yo-yo dieting and future weight gain. The only way to lose weight is to drop the diet mindset and make a lifestyle change instead.

Stop depriving yourself. Fill your body with nutrient-dense foods such as greens, vegetables, fruits, nuts, seeds, pseudograins, and legumes. Read the previous tips again with a special focus on #1, #2, #3, #5, #6, and #9.

To become healthier, happier, slimmer, fitter, and more energetic, nourishing your body is the most important.

This is where my bonus tip comes in!

BONUS TIP: A Way to Lose Weight and Gain Health

Drinking a glass of Organifi Green Juice a day is an excellent way to boost your weight loss. Mixed with water, it is very hydrating. It can serve as a green juice supplement, but you can also mix it with your green juices and smoothies. Providing your body with an abundance of vitamins and minerals, it can keep your body nourished and reduce your cravings.

Have your tried Organifi yet? No? What are you waiting for?! How has it helped your weight loss and health journey? Share your experiences in the comments below, we would love to hear from you.

No juicer? No problem! Organifi Green Juice is a carefully selected blend of 11 different superfoods including turmeric, spirulina, lemon, mint, moringa and more. It was formulated for busy women and men who are looking for a way to super boost their health and support their lifestyle without spending a lot of time or money in the kitchen. Try it today!


About The Author

Kat Gál is a professional holistic health writer who helps health, wellness and nutrition businesses to market their products and services through quality online content. She is also a Certified Holistic Health & Life Coach. Kat is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. Reach out if you are looking for amazing blog content at

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