7 Weight Loss Rules Backed by Science

These tips will show you what to do (and what not to do) to reach your goals faster!

7 Weight Loss Rules Backed by Science

When it comes to diet and exercise, there’s certainly a lot to learn. Figuring out where to start can feel challenging enough. When you begin noticing that there’s conflicting information out there, the process only gets more difficult. Luckily, these weight loss rules backed by science are here to help! They take the guesswork out of the process to help you determine what actually works (and what doesn’t) so you’ll reach your goals in a timely manner.

7 Weight Loss Rules Backed by Science

You can trust in these weight loss rules because they’re not just opinion: They’re actually backed by scientific evidence. We realize that your health is a top priority, and there’s no time to fool around with baseless facts, fad diets, and bogus workout routines. If you truly want to improve your health, these seven rules will help get you there!

1. Eating organic does not guarantee weight loss.

7 Weight Loss Rules Backed by Science

While organic foods can reduce your exposure to pesticides, they still contain the same basic nutrients as non-organic foods. That means that organic and non-organic foods contain the same number of calories. Weight loss comes down to calories in, calories out. If you eat fewer calories than you use each day, you will lose weight.

Research has found that even though organic ingredients can be better for your health, they are no more conducive to weight loss than their non-organic counterparts. We’re not saying that you shouldn’t eat organic when you can; we’re just saying that it isn’t absolutely necessary for weight loss. 

2. Eat whole, single-ingredient foods.

7 Weight Loss Rules Backed by Science

Building your diet on mostly single-ingredient, unrefined foods like fruits, vegetables, lean meats, and whole grains makes it much more difficult to overeat. This doesn’t mean that it’s impossible to eat too much, but the protein and fiber content in these foods will fill your belly and keep your cravings in check.

Replacing processed foods with whole foods will lead to consuming fewer calories overall. It also provides your body with the vital nutrients that it needs to function at its best. 

Related: The Whole Foods Shopping List

3. Drinking water before each meal can help you eat less.

7 Weight Loss Rules Backed by Science

One study showed that drinking half a liter of water about 30 minutes before each meal led to participants consuming fewer calories per meal. It also led to a 44% increase in weight loss overall. Staying hydrated can also aid in digestion and reduce water retention. 

Read: 12 Ways to Increase Your Water Intake

4. You can skip breakfast and still lose weight.

7 Weight Loss Rules Backed by Science

We’ve all been told that skipping breakfast can have a negative impact on metabolism. Recent studies suggest this may not be the case after all. Intermittent fasting, or consuming all of your calories within an 8-hour period, can be just as effective as consistent calorie restriction. Research has also found that fasting may help to retain more muscle mass than restrictive, low-calorie diets. 

5. Eating late at night doesn’t automatically lead to weight gain.

timing of meals doesn't matter as much as overall caloric intake

Contrary to popular belief, dining late at night will not automatically lead to weight gain. The only way that you will gain weight is if you consistently eat too many calories throughout the day. This isn’t to say that you should make a habit of regularly eating right before bedtime, though. Eating too much too late can cause indigestion, and it can also negatively affect the quality of your sleep. 

6. Consuming protein can burn more calories.

protein can aid in weight loss

Adding more protein to your diet is one of the simplest ways to increase weight loss. Protein suppresses your appetite, reduces cravings, and aids in muscle growth and recovery. Most importantly, it has a greater thermic effect of food compared to the other macronutrients. That means that your body uses more energy to digest protein than it does to digest carbohydrates or fat. A greater energy expenditure means more calories burned, so be sure to eat your protein at every meal!

Check Out: Ultimate List of 44 High-Protein Foods

7. Quality of sleep has a large impact on weight loss.

get plenty of sleep

One study found that adults who frequently experience short periods of low-quality sleep are at a 55% greater risk of obesity. A lack of sleep can lead to increased cravings for sugary foods, binges, and decrease the quality of exercise. For this reason, it is highly recommended that you aim to get at least 7 hours of sleep each night. 

Try: 6 Yoga Poses for a Good Night’s Sleep

We hope that these weight loss rules backed by science will help you realize that getting in shape shouldn’t be complicated. When it comes down to it, eating the right foods in the correct quantities and exercising regularly are all you need to do to get healthy and lose weight!

If you found this article helpful, you may also want to check out:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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