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9 Science-Backed Ways To Lose Weight


Many people want to know how to lose weight healthily. Unfortunately, most diets which focus on the Western ideal of thinness are generally not successful for most people.

Learning about science-backed ways to lose weight is one way you may achieve your goals and also enjoy your life more by gaining knowledge.

So are you fed up with the yo-yo dieting cycle? Wondering if there’s any hope of losing weight without losing your mind in the process?

Well, you’re in luck. We’ve found a plethora of science-backed ways that could help you lose those stubborn pounds.

You’ll find all the tips and tricks here, like how to decrease your stress levels or cut carbs without feeling hungry later on.

What are you waiting for? Get reading and start turning those fats into muscles!

Science-Backed Ways To Lose Weight

  1. Improve Your Metabolism

    One of the first steps to better-losing weight is to improve your metabolism. You want to be able to burn more calories than you consume[1] each day.

    This could help you lose weight and keep it off in the future. Exercising regularly also helps burn calories and boost your metabolism.

    You may find a variety of different exercise routines to choose from (many of which do not require you to purchase specialized equipment).

  1. Eat More Fiber

    A high-fiber diet may help you lose weight, as well as help you maintain a healthier weight in the long term.

    If you’re used to eating processed foods and low-fiber meals, try including more whole grains and nutrient-rich fruits and veggies into your diet.

    Nuts are also another tasty, filling snack[2] that’s rich in fiber—just make sure to keep your portions in check!

    A healthy body could be achieved by eating plenty of whole grains and fresh produce, so if you’re not already doing so, aim to include these in your diet daily.

  1. Drink Green Tea

    Green tea is a potent source of antioxidants known as flavonoids.

    Drinking four cups of green tea per day for 12 weeks helps you to lose weight naturally, most notably from the abdominal region.

    It decreases the enzyme responsible[3] for creating fat and boosts the metabolism, causing weight loss (and thus, much healthier eating habits and lifestyle) over time.

  1. Exercises

    While many people enjoy running and hiking, this type of exercise may be difficult[4] for some people.

    If walking is too strenuous, or if you have issues with a joint or muscle problem, then swimming may be a good choice for you.

    Swimming is not only low-impact, but it also helps reduce the risk of injury.

    Aerobics is also an effective form of exercise for burning calories. You may do a variety of different types of aerobics, including jogging, tai chi, and cycling.

  1. Eat Lots Of Healthy Foods

    You should make a concerted[5] effort to eat a healthy diet full of fruits and vegetables (about five portions per day on average), lean meats, and low-fat dairy products.

    Choose foods that are low in sugar and high in complex carbs (or ‘good carbs’).

    These include legumes such as beans, peas, lentils, peanuts, and black beans; whole grains such as brown rice; potatoes; or whole wheat bread and cereals.

  1. Scientifically Proven Healthy Diets

    You’re probably familiar with the junk food diet, but what if you could lose weight faster and easier? And not just any old weight, but pounds worth of it. 

    There is a myriad of scientific evidence that supports the efficacy of various diets, even as they vary in their approach to nutrition—some are vegan-friendly while others are low in dairy while still others focus on high-protein.

    So no matter[6] how crazy your favorite diet sounds, there’s likely something that could help you achieve your dream figure. 

    If you’re looking for some healthy meal ideas and can’t seem to find the time or motivation for exercise routines, consider giving one of these scientifically-backed diets a try.

  1. Eat Plant-Based Diet

    Eating a mostly plant-based diet is the best way to lose weight. Think[7] about what you’re consuming in your body: fruits, vegetables, and whole grains.

    Plants are full of fiber, which may help you feel full longer and lose weight. Not only plants are high in fiber, but fiber helps rid your body of toxins linked to heart disease and diabetes.

  1. Low-Fat Diets

    Even though there are high-fat, low-carbohydrate diets out there (like Atkins), limiting fat intake is generally[8] a fad diet’s worst enemy.

    But it’s also easier than you think to keep fat at bay if you’re eating a mostly plant-based diet. Eating low fat means eating smart.

    For example, people focus on counting fat grams, but the total calories and the amount of saturated and trans fat, as well as sodium are also important when considering which foods are low in fat.

    Make sure to thoroughly check all nutrition labels and ingredients. Some items may be labeled as low-fat or non-fat but have added sugar or a lot of sodium. That may negate any weight loss advantage that a diet might have.

  1. Eat Small Portions

    Eating small meals throughout the day helps[9] you feel fuller than one large meal—and it also helps keep your metabolism going strong.

How Much Sleep Is Too Much Sleep?

Many people underestimate the potential that sleep has for weight loss. Sleep deprivation could lead to changes in hormones, metabolism, and potentially one’s sense of satiety.

When sleep-deprived, levels of ghrelin increase[10] while leptin levels decrease. Ghrelin is a hunger hormone that makes you feel hungry while leptin tells your brain that you are full and should stop eating.

The result is less energy for any physical activity leading up to weight gain and retention. So how much sleep is too little? The National Sleep Foundation recommends between 6-9 hours of sleep each night for adults.

If you’re having trouble losing weight or suspect your hormones are causing you to put on weight, talk to your doctor about ways to optimize your sleeping habits for better health.

Additional Points To Note When Aiming To Lose Weight

  • Exercise regularly in addition to dieting.
  • Do strength training routines with cardio exercises for best results in both fat burning and muscle building from exercise.
  • Avoid skipping meals when trying to lose weight; it will fail more often than not since your metabolism can make up for the reduced caloric intake by storing fat instead of energy reserves.
  • Consume more carbohydrates than protein, which is believed will increase your metabolic rate and help you burn fat faster.
  • It is not just about what to eat but also when to eat.
  • Track your food intake, even if you are only doing it for a week or so, to get a healthier lifestyle. Also, try to keep a food diary so that you can track the number of calories that you consume every day.
  • Do not believe the diet industry that says that if you do something bad (like eating junk food) then it will make your body crave it more and therefore you should repeat that action for overall results.
  • The Glycemic index is a measurement used to determine the impact that foods have on your blood sugar. Choose low glycemic index foods for weight loss.
  • Not all calories are created equal, so it is not just about how much you eat and exercise but also what you eat as well in terms of how much it spikes your blood sugar and how many carbs are consumed.
  • Eating only when you are hungry or when you consume enough food for your body will help with weight loss.
  • Making full use of fresh fruits and vegetables in season can help considerably with weight loss since they have the highest nutrient values.
  • Exercising first thing in the morning can help boost your metabolism and weight loss by as much as 23% that day.
  • The more water you consume, the lower your chances of gaining weight because it helps with your metabolism and digestion.
  • If you are always losing weight then it means that your body is working hard to maintain its current state by using energy to stay alive. It does not mean that you will no longer be putting on any additional weight.
  • Do not look at the scale often; instead, focus on other factors such as waist size or how fit you feel versus what you see on paper.


Many easy lifestyle habits may enable you to lose weight. Some have nothing to do with exercise plans or a conventional diet.

Everyone wants to lose weight and be healthier, which is why it’s great that science has recently been so helpful in the dieting industry.

Here we have shared a compilation of effective science-backed ways to lose weight. A few simple changes could have a big influence on your weight over a long period.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Aisha Farhana and Anis Rehman. Metabolic Consequences Of Weight Reduction. Date of Publication: July 18, 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/
  2. Derek C Miketinas, George A Bray, Robbie A Beyl, et. al. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct; 149(10): 1742–1748. Published online 2019 Jun 7. doi: 10.1093/jn/nxz117.
  3. Tannis M Jurgens, Anne Marie Whelan, Lara Killian, et. al. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;12(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. Available from: https://pubmed.ncbi.nlm.nih.gov/23235664/
  4. Damon L. Swift, Neil M. Johannsen, Carl J. Lavie, et. al. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014 Jan-Feb; 56(4): 441–447. Published online 2013 Oct 11. doi: 10.1016/j.pcad.2013.09.012
  5. Benefits of Healthy Eating. Date of Publication: May 16, 2021. Available from: https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html
  6. Chrysi Koliaki, Theodoros Spinos, Μarianna Spinou, et. al. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Healthcare (Basel). 2018 Sep; 6(3): 73. Published online 2018 Jun 28. doi: 10.3390/healthcare6030073
  7. Gabrielle Turner-McGrievy, Trisha Mandes, and Anthony Crimarco. A plant-based diet for overweight and obesity prevention and treatment. J Geriatr Cardiol. 2017 May; 14(5): 369–374. doi: 10.11909/j.issn.1671-5411.2017.05.002
  8. Weight loss and fad diets Reviewed on: 31-08-2011 Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-fad-diets
  9. 4Weight-Loss and Maintenance Strategies Available from: https://www.ncbi.nlm.nih.gov/books/NBK221839/
  10. Jean-Philippe Chaput and Angelo Tremblay. Adequate sleep to improve the treatment of obesity. CMAJ. 2012 Dec 11; 184(18): 1975–1976. doi: 10.1503/cmaj.120876.

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