Science-based weight loss does not mean testimonials and before and after photos but instead, something that has been proven to be effective based on repeatability. Most weight loss information out there is anecdotal. Meaning they are based on personal accounts, not facts or research. In theory, someone could eat only lard in small quantities and lose weight but it is easy to see why that would not be a healthy choice. However false and scientifically unsupported beliefs about obesity are pervasive in both scientific literature and the popular press.
My lard example may seem crazy but coke-a-cola tried to promote this thought in a large marketing campaign stating, “Fact: All Calories count, no matter where they come from.” Doctor Michael Greger from nutrient facts made a good point about this comparing the calories from 10 carrots to the calories of one coke. to summarize he compares the two both in the amount of time it takes to consume them and the amount the two fill up our stomachs and that statement falls apart. This fact is known as calorie density. He goes on to compare 2 cups of blueberries compare to one teaspoon of oil.
If the average stomach can hold 4 cups of food. that could be 4 cups of strawberry ice cream maxing out the daily calorie count in one sitting. In comparison, it would take 11 stomach fulls of strawberries to reach that same amount of calories. This leads to the first way to lose weight based on scientific evidence.
So what are the best science-based weight loss tips based on scientific evidence? Below I have listed 4 tips to help you lose weight but in no way is this an exhaustive list of all the ways to lose weight. These are based on studies that show the best results and also don’t cost a fortune or require you to feel like you are starving all day. Of course with anything regarding your health and well being it is best to consult your doctor. Don’t rely on testimonials or false promises. Take control of your own health and do what works for you. As always we are here to help you invest in your health.
1. Eating Larger Portions of low-energy-dense foods
For as long as I can remember the most common advice in weight loss was to eat smaller portion sizes. Again this makes sense in a scientific study of calories but in the real world, this leaves people feeling unsatisfied and hungry. However, eating foods that fill you up but don’t have high calories can both lower your calorie count and help you feel full and satisfied. This has been proven to be effective with patients being given a traditional Hawaiian diet of as many fruits, whole grains, beans, and vegetables as you can eat with participants losing an average of 17 pounds in just 21 days.
2. Eating less Processed foods
The next proven weight loss method is a lot less intuitive because of all that marketing that is done in contradiction and that is when it comes to processed food. A landmark study shows that even when comparing proceeded food with the same calories, sugar, salt, and fat were compared to unprocessed foods, the studies participants on average gained 2 pounds gained over 2 weeks eating processed food over the participants eating the unprocessed foods lost 2 pounds over the same two weeks eating the same amount of calories, sugar, salt, and fat.
Processed foods can also be misleading in claims such as fat-free but containing enough sugar to make them just as calorie-rich as most deserts.
3. Water-Rich Foods
Studies have found that when it comes to foods that satiate appetites the number one characteristic was not calories, or fat but water. Now if you look at the results they tie directly back to number one and two and that is that vegetables and fruits topped the charts with, many as high as 95% water. Meats are mostly all found in the middle and processed foods tending to contain much less water density. This was been taken in another direction with the pen state doing a study allowing participants to eat as much pasta as they want and being given a salad before eating as much pasta as they want. on average the participants ate around 900 calories of pasta. However, by adding 100 calories of salad to start, you may think they may have eaten more or maybe 100 calories less. The results were actually that participants ate on average 200 calories less when first consuming the Salad. Preloading with vegetables before a meal allows you to eat more while still intaking fewer calories. Another study shows that weight loss participants that drank one pint of water before a meal lost 44% more weight than those who did not
4. Vinegar
As pharmaceutical and nutraceutical companies race to create the next AMPK enzyme drug after a 2017 study found it to be linked to weight loss. AMPK is an enzyme that is released when you exercise, fast or when you smoke cigarettes. However, Vinegar – acetic acid has already been found to boost AMPK. This was proved in a randomized double-blind, placebo-controlled study proved intaking 1 – 2 tablespoons of Apple Cider vinegar a day without any other changes to their diet lost 5-10 cm of fat measured by a ct scan. So if AMPK enzyme boosting is a Science-based weight loss method you want to explore before spending a lot of money on pharmaceuticals you may want to give apple cider vinegar a try for the same benefits.
In combination with healthy choices,
these science-based weight loss tips can help you reach your goal. Don’t give up! It is easy to jump on a trending diet, have dramatic weight loss at first and stop seeing those immediate results and get discouraged or be so starved that you jump right back to bad habits. It is important to focus on the results you want and what that will mean to your overall health, wellness and happiness. It can be hard to keep up with a diet just for superficial reasons but when you consider the long-term benefits and take it one day at a time you will begin to enjoy the journey.
Sources:
- Casazza K, Fontaine KR, Astrup A, et al. Myths, presumptions, and facts about obesity. N Engl J Med. 2013;368(5):446-54.
- Shintani TT, Hughes CK, Beckham S, O’connor HK. Obesity and cardiovascular risk intervention through the ad libitum feeding of traditional Hawaiian diet. Am J Clin Nutr. 1991;53(6 Suppl):1647S-1651S.
- Rolls BJ, Roe LS, Meengs JS. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004;104(10):1570-6.
- Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-7.
- López M. Hypothalamic AMPK: a golden target against obesity? Eur J Endocrinol. 2017;176(5):R235-46.
- Niederberger E, King TS, Russe OQ, Geisslinger G. Activation of AMPK and its impact on exercise capacity. Sports Med. 2015;45(11):1497-509.