--- title: Try These Evidence-Based Weight Loss Tips description: Scientists have found a number of dieting strategies that seem to be effective. image: https://wellness.totalaccessmedical.com/hubfs/Screen%20Shot%202017-05-25%20at%2011.39.53%20AM.jpg --- [PATIENT PORTAL](https://totalaccess.healthyhumans.com) [PAY ONLINE](https://www.totalaccessmedical.com/pay-online/) [![Total Access Medical LLC Logo](https://wellness.totalaccessmedical.com/hs-fs/file-2447450201-png/images/tam-logo.png?width=270&name=tam-logo.png "Total Access Medical LLC Logo")](http://www.totalaccessmedical.com/) ≡ - [How We Fit Into Your Life](http://www.totalaccessmedical.com/concierge-healthcare-fit-life/) - [What Is Concierge Medicine?](http://www.totalaccessmedical.com/concierge-healthcare-fit-life/concierge-medicine/) - [Member Stories](http://www.totalaccessmedical.com/concierge-healthcare-fit-life/concierge-medical-care-testimonials/) - [Doctor Stories](http://www.totalaccessmedical.com/concierge-healthcare-fit-life/boutique-medicine/) - [About](http://www.totalaccessmedical.com/about-concierge-health-services/) - [Founder's Story](http://www.totalaccessmedical.com/about-concierge-health-services/concierge-practices-story/) - [Doctors](http://www.totalaccessmedical.com/doctors) - [Specialties](http://www.totalaccessmedical.com/concierge-medicine/) - [Family Medicine](http://www.totalaccessmedical.com/concierge-medicine/main-line-family-medicine/) - [Internal Medicine](http://www.totalaccessmedical.com/concierge-medicine/internal-medicine-philadelphia/) - [Holistic Medicine Integrative Medicine](http://www.totalaccessmedical.com/concierge-medicine/holistic-medicine-philadelphia/) - [Geriatric Medicine](http://www.totalaccessmedical.com/concierge-medicine/geriatric-doctors/) - [Getting Started](http://www.totalaccessmedical.com/getting-started-concierge-care/) - [How TAM Works with Insurance](http://www.totalaccessmedical.com/concierge-healthcare-fit-life/concierge-medicine-and-insurance/) - [HSA & FSA](https://wellness.totalaccessmedical.com/blog/explained-fsa-and-hsa-for-concierge-medicine) - [FAQ](http://www.totalaccessmedical.com/getting-started-concierge-care/faq/) - [Plans & Programs](http://www.totalaccessmedical.com/medical-concierge-services-cater-needs/) - [Individual Programs](http://www.totalaccessmedical.com/medical-concierge-services-cater-needs/use-personal-wellness-program-take-care/) - [Family Programs](http://www.totalaccessmedical.com/medical-concierge-services-cater-needs/concierge-family-medicine-programs/) - [Corporate Programs](http://www.totalaccessmedical.com/medical-concierge-services-cater-needs/corporate-health-programs/) - [Senior Programs](http://www.totalaccessmedical.com/medical-concierge-services-cater-needs/boutique-medicine-seniors/) - [Blog](https://wellness.totalaccessmedical.com/blog) - [Living Well](https://wellness.totalaccessmedical.com/blog) - [TRANSITIONING TO DPC](https://wellness.totalaccessmedical.com/en/blog-transition) - Shop [About](http://totalaccessmedical.com/about/) [Blog](https://wellness.totalaccessmedical.com/blog/) # Total Access Medical - Direct Primary Care Blog # Try These Evidence-Based Weight Loss Tips Posted by [Total Access Medical](https://wellness.totalaccessmedical.com/blog/author/total-access-medical) on Mar 09, 2021 - [Tweet](https://twitter.com/share) ![Health News](https://wellness.totalaccessmedical.com/hs-fs/hubfs/Screen%20Shot%202017-05-25%20at%2011.39.53%20AM.jpg?width=299&name=Screen%20Shot%202017-05-25%20at%2011.39.53%20AM.jpg)There are numerous techniques that can aid weight loss goals. Some of the tips below are purely dietary, involving eating more protein or cutting back on added sugar. Others — such as improving sleep quality or adding a workout routine — are more lifestyle-based. If you implement a handful of these tips, you’ll be well on your way to your weight loss goals. **Drink Water, Especially Before Meals** It is often claimed that drinking water can help with weight loss — and that’s true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.  One [study](https://pubmed.ncbi.nlm.nih.gov/19661958/) showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water. **Try Intermittent Fasting** Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating. Short-term [studies](https://pubmed.ncbi.nlm.nih.gov/29419624/) suggest intermittent fasting is as effective for weight loss as continuous calorie restriction. Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made.   **Cut Back On Added Sugar** Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much. [Studies](https://pubmed.ncbi.nlm.nih.gov/15051594/) show that [sugar](https://www.healthline.com/nutrition/too-much-sugar) (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called [health foods](https://www.healthline.com/nutrition/15-health-foods-that-are-really-junk-foods) can be loaded with sugar. Keep in mind that this applies to sugary drinks, as well. Fruit juice contains a similar amount of sugar as a soft drink like Coke. Eat whole fruit, but limit or avoid fruit juice altogether. Eat Less Refined Carbs Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta. [Studies](https://pubmed.ncbi.nlm.nih.gov/10049982/) show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fiber. Do Aerobic Exercise Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease. Lift Weights One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode. The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body. Eat More Vegetables and Fruits Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling. [Studies](https://pubmed.ncbi.nlm.nih.gov/20633234/) show that people who eat vegetables and fruits tend to weigh less. These foods are also very nutritious, so eating them is important for your health. Get Restful Sleep Sleep is highly underrated but may be just as important as eating healthy and exercising. 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