8 top tips to lose weight, according to science

In theory, losing weight is simple: Burn more calories than you consume. But as anyone who’s tried can tell you, it’s often harder than it sounds. With so many commercial diets to choose from—not to mention ever-evolving recommendations from health authorities and conflicting information from the media—it can become downright confusing to know which approach to try.

Fortunately, science has your back. Reliable research and thorough studies have established some concrete facts about losing weight. With that in mind, here are some of the best research-backed weight loss tips, plus ways you can give them a try.

In a world of low-fat, low-carb, and high-protein diets, it can be tough to determine the best way to lose weight. Restrictive diets like Atkins don’t promote long-term weight loss, according to Eric Krebill, MD, a specialist in bariatric and general surgery in Grand Rapids, Michigan. Instead, he recommends eating a healthy balance of fruits, vegetables, healthy fats, whole grains, and lean proteins.

He’s not the only one. Many experts believe that elimination diets limit your nutritional intake and aren’t usually successful for weight loss in the long run. Instead of banning food groups from your diet, try rethinking your plate with simple tweaks and swaps:

• Load half your plate with non-starchy veggies, like broccoli and asparagus.
• Add a 3-ounce serving of lean protein, like white-meat chicken, to your meal.
• Pile on a 1/2-cup serving of whole grains, like brown rice or quinoa.
• Sweeten your meal with low-sugar whole fruits, like berries, whether fresh or frozen.
• Enjoy moderate amounts of healthy fats, like olive oil.

“Weight loss itself really comes down to simple math: calories in versus calories out,” says Dr. Krebill. To lose weight, you must be in a calorie deficit, meaning you're burning more calories than you're consuming. 

Keeping track of your calories—in and out—can be harder than you think. Krebill has a solution: “We strongly advocate for food journaling, so patients can really understand what they're putting in their bodies." 

Research supports that recommendation. Results from a 2019 study published in the research journal Obesity found that those who regularly kept a food diary lost much more weight than those who didn’t. The amount of time spent logging food each day was also directly correlated with the amount of weight loss. 

Start your own food journal by taking handwritten notes on the foods you eat throughout the day. Alternatively, download an app, like Sharecare (available for iOS and Android), to log the quality of your meals.

When your goal is to feel healthier, you may be inclined to reach for the low-fat, low-carb, or reduced-calorie options in your supermarket. These may not be the best choices, however, since typical “weight-loss” options often contain additives, like artificial sweeteners. Instead, as much as possible, reach for whole foods, like fruits, veggies, lean protein, and whole grains, which research suggests are best for weight loss.

When compared to refined grains like white rice and pasta, less-refined whole grains like quinoa and brown rice digest more slowly, keeping you fuller, longer. This makes whole grains better for dropping pounds. 

Despite its caloric load, a moderate portion of nuts also helps with weight management. A 2023 review published in Nutrients suggests that eating nuts can ease hunger and help you eat less. Just keep it to one serving at a time. That’s about 24 almonds, 14 walnut halves, or 35 peanuts.

Diet is one main driver of weight loss, but exercise is important in keeping pounds off for the long-term. “If you attempt to lose weight strictly by diet alone, without incorporating exercise, you're typically not going to be successful,” says Krebill. “It really is a total package. You have to be committed to both.”

A 2023 systematic review published in the journal Diabetes & Metabolic Syndrome that included 11 studies supports this. Researchers found that the most efficient way to manage weight is to include both endurance exercise and strength exercise each week for about 175 minutes and follow a portion-controlled diet. This regimen led to a 5 percent weight loss, much more than was achieved by studies that focused on diet or exercise alone.

There are easy ways to incorporate exercise into your daily routine without spending hours at the gym. Krebill recommends getting the most movement out of the activities you enjoy. That way, being active becomes less of a chore.

In 30 minutes, a 155-pound person can burn:

• 198 calories ballroom or square dancing
• 162 calories doing yard work
• 144 calories stretching
• 216 calories swimming

No one wants to feel hungry. Healthy, well-planned snacks can keep you satisfied and help you lose weight. “It's my opinion that eating when you’re hungry and when we know you should be getting those calories is important,” says Krebill, who recommends his patients eat between four and six smaller meals throughout the day.

On average, Americans snack about two to three times each day. Healthy snacks between meals can help ease feelings of hunger and prevent binging at your next meal. Mid-afternoon health-conscious bites may also boost energy and give you the push you need to power through a workout.

Research on how meal frequency affects weight is conflicting, however, and snacking throughout the day may not be for everyone. If all-day eating is too much effort or you find yourself reaching for unhealthy snacks, stick to eating fewer meals a day.

One thing’s for sure: If you’re looking to lose weight, meals, regardless of how frequently you eat them, should be moderately low in calories. Diet-friendly snacks should be around one serving size of each food, and should contain fiber, protein, and carbohydrates and be relatively low in added sugar, salt, and unhealthy fat.

Healthy snack options include:

• 1/2 cup of hummus and 1 cup of carrots
• Fruit smoothie with 1 cup of berries and 1/2 cup nonfat milk
• 1 small apple and low-fat string cheese

If you’re looking to lose weight, H2O may help. We get some hydration from the foods we eat, but drinking water is the best way to replenish the fluid we lose throughout the day. The exact amount of water your body needs depends on your sex, activity level, the climate you live in, and your overall health. But most people need a minimum of 64 ounces of water daily, according to Krebill.

A 2022 review published in Nature Reviews Endocrinology found that sugar-sweetened beverages, like soda, can cause weight gain for three major reasons. First, they add calories to the diet. They also cause unhealthy levels of insulin in the blood because of the sudden and quick way the body absorbs the sugar glucose. The third way it causes weight gain is possibly through stimulating the dopamine-related reward system in the brain. 

Calories from beverages—like the 150 calories in a 12-ounce can of cola—tend to be less satisfying than those from foods. Even after you’ve guzzled a glass of your favorite drink, you'll likely still consume a full meal.

It’s also common to mistake a feeling of thirst for that of hunger, which makes us eat when we’re not actually hungry. Some, but not all, research suggests water helps fill your stomach, causing you to eat less at your next meal. If you’re looking to slim down, before you reach for your next meal, pour yourself a glass of water. For some people, like those with kidney or heart problems, it’s possible to get too much water. Speak with your healthcare provider (HCP) about how much water you should drink each day.

You might not have to sacrifice your favorite foods to shed a few pounds. In fact, depriving yourself of your favorite treats may lead to binges when cravings become overwhelming.

Instead, eat the less-healthy stuff in moderation. Some research suggests the treat may make for a more enjoyable—and just as successful—weight-loss journey. In fact, some past research has shown that enjoying food and feeling pleasure could result in less food intake. 

If you do take a break, try to eat intentionally and mindfully, rather than eat in a sudden response to stress.

Age, medications you might take, and health conditions you might have can influence your ability to lose weight.

• After about age 30, lean tissue is gradually replaced by fat, making weight loss more difficult.
• Certain prescription drugs, like beta-blockers and antidepressants, can alter your metabolism and change the way your body absorbs nutrients and increase your appetite.
• Diseases like polycystic ovary syndrome, a disorder that causes an imbalance of hormones, can make shedding pounds harder.
• Too much stress and too little sleep can boost your cravings for foods high in added sugar, fat, and salt.

Sometimes, diet and exercise aren’t enough to counter these factors. If you’re struggling to lose weight, talk to your HCP about treatment for your conditions, weight-loss medication, or even weight-loss surgery. 

Also consider using the National Institutes of Health’s online Body Weight Planner, which helps you meticulously plan out your goals, exercise level, and caloric intake. A healthy diet, regular physical activity, and advice from your HCP are key components to losing weight.