7 weight loss tips backed by research recommendations

More than ever before, the percentage of Americans either overweight to obese has raised to new heights.  Data from the National Health and Nutrition Examination Survey found that the prevalence of obesity from 2011-2014 was just over 36% in adults and 17% in youth.  This current path of continued rising rates in obesity is harming everyone’s health. 

Part of the problem is that fewer Americans are making attempts at weight loss which appears to be associated with the increasing social acceptance of a higher body weight.  On the one hand, no one should “fat shame” or judge a person based on their weight status. However, it is hard to get past the fact that excess pounds, even in “metabolically fit” people can increase the risk of cardiovascular disease, type 2 diabetes, arthritis, and other health problems. 

There’s no doubt weight loss is hard.  Keeping the weight off is even harder. But there are some simple steps each of us can take leading to a healthier body weight. 

Here are 7 tips on getting the scale to tip in the right direction towards good weight management:

1.  Get more sleep

Let’s start with getting enough shuteye.  Staying up too late or lack of quality sleep may lead to overeating the next day.  This is according to an analysis of 11 intervention trials involving 172 people.  Those who slept 3.5 to 5.5 hours a night compared to those who slept 7 to 12 hours a night, ate an extra 385 calories a day on average.  When our internal clock is disrupted, sleep deprivation may affect hormones regulating our appetite (leptin and ghrelin), as well as insulin, leading to increased hunger and food intake.  It can also lead to reduced burning of calories and an increase in fat storage. 

2.  Stop counting calories

This is one most of us probably welcome.  All food packages along with many restaurant menus list the number of calories in their food product.  However, there is little policing from the FDA on the accuracy of the amount of calories listed.  It is not unusual for the food companies’ labels to undercount calories by at least a little and sometimes by a lot (studies have found discrepancies ranging from 4% to over 100% between listed calories and actual calories).  A better option is to eat mindfully – be aware of how much your portion sizes, how much you are eating and how stop eating once you feel full but not stuffed. 

3.  Sugar substitutes may not be helping

The question has always been do zero-calorie sweeteners really help you lose weight?  Results from studies have shown inconsistent findings with some actually saying they can contribute to weight gain.  The reason is because they may cause taste distortions that increase your appetite for very sweet, high-calorie foods, or they may cause metabolic dysregulation causing the body to increase fat production.  Another finding is some people using them reward themselves by eating more of other foods resulting in excess calories. 

4.  Beware of too much sugar

Just as sugar substitutes may be a contributor to weight gain, research has consistently linked excessive sugar intake to putting on the pounds.  Up to two-thirds of all packaged foods and beverages have added sugar, according to a Canadian study. When reading an ingredient list, sugar can be listed under at least 30 different names, including sucrose, dextrose, fructose, corn syrup, honey, molasses, agave, and fruit juice concentrate.  Foods with the highest sugar content include sodas, candies, snacks, baked goods, and breakfast cereals, but also condiments like ketchup, sauces, jellies and spreads. 

5.   Be careful of added calories in coffee/tea

Just a spoonful of sugar (or cream) makes the calories increase. And if you’re drinking several cups a day, you may have no idea how many extra calories you are consuming.   In a study in Public Health, coffee drinkers who added milk, cream, and/or sugar consumed an extra 69 calories a day on average, mostly from sugar when compared to coffee drinkers who drank their coffee “black.”  Over a year, that adds up to more than 25,000 extra calories which could, at least in theory, lead to a weight gain of 7 pounds.

6.  When eating out, order ahead

Planning your meals is a perfect way to control calorie intake.  When you do this, you’ll be less hungry and less likely to order impulsively.  When researchers analyzed data from 1,000 online lunch orders at an employee cafeteria, they found an average reduction of 38 calories for every extra hour between placing the order and picking it up.  The study also found students who select lunches before class ordered about 100 fewer calories than those who right before eating.  Viewing the menu online before going to an eating establishment deciding what to order, can result in fewer calories consumed. 

7. Make lunch your main meal

Breakfast is definitely important, but lunch should be your bigger meal of the day.  This is according to a Tel Aviv University study looking at women who were overweight to obese who took part in a clinic-based weight-loss program.  The study had half of the women make their biggest meal while the other half made dinner their biggest meal.  Each group chose their own food but got guidance from nutritionists and were encouraged to exercise.  The lunch group lost 3 pounds more, on average, after 12 weeks than the dinner group (9.5 vs. 12.5 pounds).