1.

Cut Back on Sugars and

Starches
The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn't
know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores
and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium
and water out of your body, which reduces bloat and unnecessary water
weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first

week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in

overweight/obese women (3).
The low-carb group is eating until fullness, while the low-fat group is calorie
restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories
automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on "autopilot."

BOTTOM LINE:Removing sugars and starches (carbs) from your diet will lower
your insulin levels, kill your appetite and make you lose weight without
hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-
carb vegetables. Constructing your meals in this way will automatically bring
your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

 Meat - Beef, chicken, pork, lamb, bacon, etc.

 Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.

 Eggs - Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day
(5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%,
reduce desire for late-night snacking by half, and make you so full that you
automatically eat 441 fewer calories per day... just by adding protein to your
diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

 Broccoli

 Cauliflower

 Spinach

 Kale

 Brussels Sprouts

 Cabbage

 Swiss Chard

 Lettuce

 Cucumber

 Celery

 Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat
massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and
minerals you need to be healthy. There is no physiological need for grains in
the diet.

Fat Sources:

 Olive oil

 Coconut oil

 Avocado oil

 Butter

 Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th
meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the
same time is a recipe for failure. It will make you feel miserable and abandon
the plan.

The best cooking fat to use is coconut oil. It is rich in fats called medium-chain
triglycerides (MCTs). These fats are more fulfilling than others and can boost
metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated
fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal
plan and this list of 101 low carb recipes.
BOTTOM LINE:Assemble each meal out of a protein source, a fat source and a
low-carb vegetable. This will put you into the 20-50 gram carb range and
drastically lower your insulin levels.

3. Lift Weights 3 Times Per Week

You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift
weights, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism
from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while
losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio
workouts like running, jogging, swimming or walking will suffice.

BOTTOM LINE:It is best to do some sort of resistance training like weight

lifting. If that is not an option, cardio workouts work too.

Optional - Do a "Carb Re-feed"

Once Per Week
You can take one day "off" per week where you eat more carbs. Many people
prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa,
potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once
per week then you're not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this
day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can
up-regulate some fat burning hormones like leptin and thyroid hormones
(17, 18).

You will gain some weight during your re-feed day, but most of it will be water
weight and you will lose it again in the next 1-2 days.

BOTTOM LINE:Having one day of the week where you eat more carbs is
perfectly acceptable, although not necessary.

Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before

Meals
It is often claimed that drinking water can help with weight loss, and this is
true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours,
helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an
hour before meals helped dieters eat fewer calories and lose 44% more weight
(3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose
weight.

Studies show that replacing a grain-based breakfast with eggs can help you
eat fewer calories for the next 36 hours, and lose more weight and more body
fat (4, 5).

If you can't eat eggs for some reason, then that's fine. Any source of quality
protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded
with antioxidants, and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and
increase fat burning by up to 10-29% (6, 7, 8).
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients
to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with
powerful antioxidants called catechins, which are also believed to work
synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green
tea (either as a beverage or a green tea extract supplement) can help you lose
weight (11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain
triglycerides, which are metabolized differently than other fats.

These fats have been shown to boost metabolism by 120 calories per day, and
also reduce your appetite so that you eat up to 256 fewer calories per day
(13, 14).

Keep in mind that this is not about adding coconut oil on top of what you're
already eating, it is about replacing some of your current cooking fats with
coconut oil.
6. Take a Glucomannan
Supplement
A fiber called glucomannan has been shown to cause weight loss in several
studies.

This is a type of fiber that absorbs water and "sits" in your gut for a while,
making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit
more weight than those who don't (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most
people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is
strongly associated with the risk of obesity, as well as diseases like type 2
diabetes, heart disease and others ( 17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just
make sure to read labels, because even so-called health foods can be loaded
with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of
their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to
hunger, cravings and increased food intake a few hours later. Eating refined
carbs is strongly linked to obesity (20, 21, 22).

If you're going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this
all the way and going on a low carb diet.

Numerous studies show that such a diet (or "way of eating") can help you lose
2-3 times as much weight as a standard low-fat diet, while improving your
health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer
calories in some studies. Weird trick, but it seems to work (26).

11. Exercise Portion Control or

Count Calories
Portion control (eating less) or counting calories can be very useful, for
obvious reasons (27).

There are also studies showing that keeping a food diary and writing down
what you eat, or taking pictures of all your meals, can help you lose weight
(28, 29).

Anything that increases your awareness of what you are eating is likely to be
useful.

12. Keep Healthy Food Around in

Case You Get Hungry
Keeping healthy food close by can help prevent you from eating something
unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include
whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or
two).

13. Brush Your Teeth After Dinner

Although I'm not aware of any studies on this, many people recommend
brushing your teeth and/or flossing right after dinner. Then you won't be as
tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can
boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and
improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that
tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss
and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance
exercise, like lifting weights. Studies show that weight lifting can help keep
your metabolism high, and prevent you from losing precious muscle mass
(36, 37).

Of course, it's not just important to lose fat. You also want to make sure that
what is beneath looks good. Doing some sort of resistance exercise is critical
for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the
evidence is mixed, some studies show that fiber (especially viscous fiber) can
increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for
weight loss.

They contain few calories, but a lot of fiber. They are also rich in water, which
gives them a low energy density. They also take a while to chew, and are very
filling.

Studies show that people who eat vegetables and fruits tend to weigh less
(40). These foods are also super healthy and nutritious, so eating them is
important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to "register" that you've had enough to eat.
Some studies show that chewing more slowly can help you eat fewer calories
and increase the production of hormones linked to weight loss (41, 42).

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy
and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity,
being linked to an 89% increased risk of obesity in children, and 55% in adults
(43).

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil
the criteria for food addiction (44).

If you suffer from overpowering cravings and can't seem to get your eating
under control no matter how hard you try, then you may be a food addict.

In this case, get help. Trying to lose weight without dealing with this
problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100
calories per day, while helping you feel so satiated that you eat up to 441
fewer calories per day (45, 46, 47).

One study also showed that protein at 25% of calories reduced obsessive
thoughts about food by 60%, while cutting the desire for late night snacking
in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the
easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey

Protein
If you struggle to get enough protein in your diet, taking a supplement can
help.

One study showed that replacing part of your calories with whey protein can
cause weight loss of about 8 pounds, while increasing lean muscle mass (49).

24. Don't Drink Calories, Including

Sugary Soda and Fruit Juices
Sugar is bad, but sugar in liquid form is even worse (50). Studies show that
liquid sugar calories may be the single most fattening aspect of the modern
diet.

For example, one study showed that sugar-sweetened beverages are linked to
a 60% increased risk of obesity in children, for each daily serving (51).

Keep in mind that this applies to fruit juice as well, which contains a similar
amount of sugar as a soft drink like coke (52).

Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
25. Eat Whole, Single Ingredient
Foods (Real Food)
If you want to be a leaner, healthier person, then one of the best things you
can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it's very difficult to gain weight if the
majority of your diet is based around them.

Keep in mind that real food doesn't need a long list of ingredients, because
real food IS the ingredient.

Here is a list of the 20 most weight loss-friendly foods on earth.

26. Don't "Diet," Eat Healthy

Instead
One of the biggest problems with "diets," is that they almost never work in
the long term.

If anything, people who "diet" tend to gain more weight over time, and studies
show that dieting is a consistent predictor of future weight gain (53).

Instead of going on a diet, make it your goal to become a healthier, happier

and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

This article lists 20 common reasons why you're not losing weight.

It also contains actionable tips on how to break through the plateau and get
things moving again.

1. Maybe You Are Losing Without

Realizing it
If you think you are experiencing a weight loss plateau, then you may not
need to freak out just yet.

It is incredibly common for the scale not to budge for a few days (or weeks) at
a time. This does NOT mean that you are not losing fat.

Body weight tends to fluctuate by a few pounds. It depends on the foods you
are eating, and hormones can also have a major effect on how much
water your body holds on to (especially in women).

Also, it is possible to gain muscle at the same time as you lose fat. This is
particularly common if you just recently started exercising.

This is a good thing, as what you really want to lose is body fat, not just
weight.

It is a good idea to use something other than the scale to gauge your
progress. For example, measure your waist circumference and get your body
fat percentage measured once per month.
Also, how well your clothes fit and how you look in the mirror can be very
telling.

Unless your weight has been stuck at the same point for at least 1-2 weeks,
then you probably don't need to worry about anything.

2. You're Not Keeping Track of

What You're Eating
Awareness is incredibly important if you are trying to lose weight. Many
people actually don't have a clue how much they're really eating.

Studies show that keeping track of your diet helps with weight loss. People
who use food diaries, or take pictures of their meals, consistently lose more
weight than people who don't (1, 2).

3. You're Not Eating Enough

Protein
Protein is the single most important nutrient for losing weight.

Eating protein at 25-30% of calories can boost metabolism by 80-100 calories

per day and make you automatically eat several hundred fewer calories per
day. It can also drastically reduce cravings and desire for snacking (3, 4, 5, 6, 7).

This is partly mediated by protein's effects on appetite-regulating hormones,

such as ghrelin and others (8, 9).
If you eat breakfast, then this is the most important meal to load up on the
protein. Studies show that those who eat a high-protein breakfast are less
hungry and have fewer cravings throughout the day (10).

A high protein intake also helps prevent metabolic slowdown, a common side
effect of losing weight. It also helps to prevent weight regain (11, 12, 13).

4. You're Eating Too Many Calories

A large percentage of people who have trouble losing weight are simply
eating too many calories.

You may think that this does not apply to you, but keep in mind that studies
consistently show that people tend to underestimate their calorie intake by a
significant amount (14, 15, 16).

If you are not losing weight, then you should try weighing your foods and
tracking your calories for a while.

Here are some helpful resources:

 Calorie calculator — Use this tool to figure out how many calories to eat.

 Calorie counters — This is a list of 5 free websites and apps that can
help you keep track of your calorie and nutrient intake.

Tracking is also important if you're trying to reach a certain nutrient goal, like
getting 30% of your calories from protein. This can be impossible to achieve if
you're not tracking things properly.
It is generally not necessary to count calories and weigh everything for the rest
of your life. I personally just do it every few months for a few days at a time to
get a "feel" for how much I should be eating.

5. You're Not Eating Whole Foods

Food quality is just as important as quantity.

Eating healthy foods can improve your health and help regulate your appetite.
These foods tend to be much more filling than their processed counterparts.

Keep in mind that many processed foods labeled as "health foods" aren't
really healthy. Stick to whole, single-ingredient foods as much as possible.

6. You're Not Lifting Weights

One of the most important things you can do when losing weight is to do
some form of resistance training, like lifting weights.

This can help you hold on to your precious muscle mass, which is often
burned along with body fat if you are not exercising (17).

Lifting weights can also help prevent metabolic slowdown, and make sure that
what is beneath the fat looks good (18).

You don't want to lose a bunch of weight just to look "skinny-fat" underneath.
7. You're Binge Eating (Even on
Healthy Food)
Binge eating is a common side effect of dieting. It involves rapidly eating large
amounts of food, often much more than your body needs.

This is a pretty big problem for many dieters. Some of them binge on junk
food, while others binge on relatively healthy foods, including nuts, nut
butters, dark chocolate, cheese, etc.

Even if something is healthy, the calories still count. Depending on the volume,
just a singlebinge can often ruin an entire week's worth of dieting.

8. You're Not Doing Cardio

For some strange reason, cardio (as in running, jogging, swimming, etc) has
gotten a bad rap in recent years.

However, it is one of the most effective ways to improve your health. It is also
very effective at burning belly fat, the harmful "visceral" fat that builds up
around the organs and causes disease (19, 20).

9. You're Still Drinking Sugar

Sugary beverages are the most fattening items in the food supply. Our brains
don't compensate for the calories in them by making us eat less of other
foods (21, 22).
This isn't only true of sugary drinks like Coke and Pepsi; it also applies to
"healthier" beverages like Vitaminwater - which are also loaded with sugar.

Even fruit juices are problematic, and should not be consumed in large
amounts. A single glass can contain a similar amount of sugar as several
pieces of whole fruit!

10. You're Not Sleeping Well

Good sleep is one of the most important things to consider for your physical
and mental health, as well as your weight.

Studies show that poor sleep is one of the single biggest risk factors for
obesity. Adults and children with poor sleep have a 55% and 89% greater
risk of becoming obese, respectively (23).

11. You're Not Cutting Back on

Carbohydrates
If you have a lot of weight to lose, and/or if you have metabolic problems like
type 2 diabetes or pre-diabetes, then you may want to consider a low-carb
diet.

In short-term studies, this type of diet has been shown to cause up to 2-3
times as much weight loss as the standard "low-fat" diet that is often
recommended (24, 25).
Low-carb diets can also lead to improvements in many metabolic markers,
such as triglycerides, HDL cholesterol and blood sugar, to name a few
(26, 27, 28, 29).

12. You're Eating Too Often

It is a myth that everyone should be eating many, small meals each day in
order to boost metabolism and lose weight.

The studies actually show that meal frequency has little or no effect on fat
burning or weight loss (30, 31).

It is also ridiculously inconvenient to be preparing and eating food all day. It

makes healthy nutrition much more complicated.

There is even an incredibly effective weight loss method called intermittent

fasting, which involves deliberately going without food for extended periods
of time (15-24 hours or more). You can read about that here.

13. You're Not Drinking Water

Drinking water can have benefits for weight loss.

In one 12-week weight loss study, people who drank half a liter (17 oz) of
water 30 minutes before meals lost 44% more weight (32).

Drinking water has also been shown to boost the amount of calories burned
by 24-30% over a period of 1.5 hours (33, 34).
14. You're Drinking Too Much
Alcohol
If you like alcohol but want to lose weight, then it may be best to stick to
spirits (like vodka) mixed with a non-caloric beverage. Beer, wine and sugary
alcoholic beverages are very high in calories.

Also keep in mind that the alcohol itself has about 7 calories per gram, which
is high.

That being said, the studies on alcohol and weight show mixed results.
Moderate drinking seems to be fine, while heavy drinking is linked to weight
gain (35).

15. You're Not Eating Mindfully

A technique called mindful eating may be one of the world's most powerful
weight loss tools.

It involves slowing down, eating without distraction, savoring and enjoying

each bite, while listening for the natural signals that tell your brain when it has
had enough.

Numerous studies have shown that mindful eating can cause significant
weight loss (36, 37) and reduce the frequency of binge eating (38, 39).

Here are some tips to eat more mindfully:

1. Eat with zero distractions, just you and your food — sitting down at a
table.

2. Eat slowly and chew your food thoroughly. Try to be aware of the colors,
smells, flavors and textures.

3. When you feel the satiety signals kick in, drink some water and stop
eating.

16. You Have a Medical Condition

That is Making Things Harder
There are some medical conditions that can drive weight gain and make it
much harder to lose weight.

These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep

apnea.

Certain medications can also make weight loss harder, or even cause weight
gain.

If you think any of this applies to you, then speak to your doctor about your
options.

17. You're Addicted to Junk Food

According to a 2014 study, about 19.9% of people satisfy the criteria for food
addiction (40).
People who have this problem use junk food in a similar way as drug addicts
use drugs (41).

If you are addicted to junk food, then simply eating less or changing your diet
can seem downright impossible. Get some help.

18. You've Been Starving Yourself

For Too Long
It may not be a good idea to "diet" for too long.

If you've been losing weight for many months and you've hit a plateau, then
perhaps you just need to take a break.

Up your calorie intake by a few hundred calories per day, sleep more and lift
some weights with the goal of getting stronger and gaining a bit of muscle.

Aim to maintain your body fat levels for 1-2 months before you start trying to
lose again.

19. Your Expectations Are

Unrealistic
Weight loss is generally a much slower process than most people want.

Although it is often possible to lose weight fast in the beginning, very few
people can continue to lose weight at a rate of more than 1-2 pounds per
week.
Another major problem is that many people have unrealistic expectations of
what is achievable with a healthy diet and exercise.

The truth is, not everyone can look like a fitness model or bodybuilder. The
photos you see in magazines and other places are often enhanced using
Photoshop - literally no one actually looks like this.

If you have already lost some weight and you feel good about yourself, but
the scale doesn't seem to want to budge any further, then perhaps you should
start working on accepting your body the way it is.

At some point, your weight is going to reach a healthy set point where your
body feels comfortable. Trying to go beyond that may not be worth the effort,
and may even be impossible for you.

20. You're Too Focused on

"Dieting"
"Diets" almost never work in the long term. If anything, studies actually show
that people who "diet" gain more weight over time (42).

Instead of approaching this from a dieting mindset, make it your primary goal
to become a happier, healthier and fitter person.

Focus on nourishing your body instead of depriving it, and let weight loss
follow as a natural side effect.
This article discusses 16 ways to motivate yourself to lose weight.

1. Determine Why You Want to

Lose Weight
Clearly define all the reasons you want to lose weight and write them down.
This will help you stay committed and motivated to reach your weight loss
goals.

Try to read through them daily and use them as a reminder when tempted to
stray from your weight loss plans.

Your reasons could include preventing diabetes, keeping up with

grandchildren, looking your best for an event, improving your self-confidence
or fitting into a certain pair of jeans.

Many people start losing weight because their doctor suggested it, but
research shows that people are more successful if their weight loss motivation
comes from within (1).

SUMMARY:Clearly define your weight loss goals and write them down. Make
sure your motivation is driven from within for long-term success.

2. Have Realistic Expectations

Many diets and diet products claim quick and easy weight loss. However, most
practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week (2).
Setting unattainable goals can lead to feelings of frustration and cause you to
give up. On the contrary, setting and accomplishing achievable goals leads to
feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely
to maintain their weight loss long-term (3, 4).

A study using data from several weight loss centers found that women who
expected to lose the most weight were the most likely to drop out of the
program (5).

The good news is that just a little weight loss of 5–10% of your body weight
can have a large impact on your health. If you are 180 pounds (82 kg), that is
just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it's 13–25 pounds
(6–11 kg) (6).

In fact, losing 5–10% of your body weight can (7):

 Improve blood sugar control

 Reduce the risk of heart disease

 Lower cholesterol levels

 Reduce joint pain

 Reduce the risk of certain cancers

SUMMARY:Set realistic weight loss expectations to boost feelings of
achievement and prevent burn out. Just a moderate amount of weight loss of
5–10% can have a major impact on your health.

3. Focus on Process Goals

Many people trying to lose weight only set outcome goals, or goals they want
to accomplish at the end.

Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. They
can often feel too distant and leave you feeling overwhelmed (1).

Instead, you should set process goals, or what actions you're going to take to
reach your desired outcome. An example of a process goal is exercising four
times a week.

A study in 126 overweight women participating in a weight loss program

found those who were process focused were more likely to lose weight and
less likely to deviate from their diets, compared to those who focused on
weight loss outcomes alone (1).

Consider setting SMART goals to set strong goals. SMART stands for (1):

 Specific

 Measurable

 Achievable

 Realistic

 Time-based

Some examples of SMART goals include:

 I will walk briskly for 30 minutes five days next week.

 I will eat four servings of vegetables every day this week.

 I will only drink one soda this week.
SUMMARY:Setting SMART process goals will help you stay motivated, while
focusing only on outcome goals can lead to disappointment and decrease
your motivation.

4. Pick a Plan That Fits Your

Lifestyle
Find a weight loss plan that you can stick to, and avoid plans that would be
nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories
(8).

Reducing your calorie intake will lead to weight loss, but dieting, especially
frequent yo-yo dieting, has been found to be a predictor of future weight gain
(9).

Therefore, avoid strict diets that completely eliminate certain foods. Research
has found that those with an "all or nothing" mindset are less likely to lose
weight (10).

Instead, consider creating your own custom plan. The following dietary habits
have been proven to help you lose weight (11):

 Decreasing calorie intake

 Reducing portion sizes

 Reducing frequency of snacks

 Reducing fried food and desserts

 Including fruits and vegetables

SUMMARY:Pick an eating plan that you can stick to long term and avoid
extreme or quick-fix diets.

5. Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to
lose weight and maintain their weight loss (12).

However, to keep a food journal correctly, you must write down everything
you eat. This includes meals, snacks and the piece of candy you ate off your
coworker's desk.

You can also record your emotions in your food journal. This can help you
identify certain triggers for overeating and help you find healthier ways to
cope.

You can keep food journals on pen and paper or use a website or app. They
have all been proven effective (13).

SUMMARY:Keeping a food journal can help you measure progress, identify

triggers and hold yourself accountable. You can use a website or app as a tool
for tracking as well.

6. Celebrate Your Successes

Losing weight is hard, so celebrate all your successes to keep yourself
motivated.

Give yourself some credit when you accomplish a goal. Social media or weight
loss sites with community pages are great places to share your successes and
get support. When you feel pride in yourself, you will increase your motivation
(1).

Moreover, remember to celebrate behavior changes and not just reaching a

certain number on the scale.

For example, if you met your goal of exercising four days a week, take a
bubble bath or plan a fun night with friends.

Additionally, you can further improve your motivation by rewarding yourself

(1).

However, it's important to pick appropriate rewards. Avoid rewarding yourself

with food. Also, avoid rewards that are so expensive you would never buy it, or
so insignificant that you would allow yourself to have it anyway.

The following are some good examples of rewards:

 Getting a manicure

 Going to a movie

 Buying a new running top

 Taking a cooking class

SUMMARY:

Celebrate all your successes throughout your weight loss journey. Consider
rewarding yourself to further boost your motivation.
7. Find Social Support
People need regular support and positive feedback to stay motivated (1).

Tell your close family and friends about your weight loss goals so they can
help support you on your journey.

Many people also find it helpful to find a weight loss buddy. You can work out
together, hold each other accountable and encourage each other throughout
the process.

Additionally, it can be helpful to involve your partner, but make sure to get
support from other people too, such as your friends (11).

Furthermore, consider joining a support group. Both in-person and online

support groups have been proven to be beneficial (1).

SUMMARY:Having strong social support will help hold you accountable and
keep you motivated to lose weight. Consider joining a support group to help
boost your motivation along the way.

8. Make a Commitment
Research shows that those who make a public commitment are more likely to
follow through with their goals (14).

Telling others about your weight loss goals will help you stay accountable. Tell
your close family and friends, and even consider sharing them on social media.
The more people you share your goals with, the greater the accountability.
Moreover, consider investing in a gym membership, package of exercise
classes or paying for a 5K in advance. You are more likely to follow through if
you have already made an investment.

SUMMARY:Making a public commitment to lose weight will help you stay

motivated and hold you accountable.

9. Think and Talk Positively

People who have positive expectations and feel confident in their ability to
achieve their goals tend to lose more weight (15).

Also, people who use "change talk" are more likely to follow through with
plans.

Change talk is making statements about commitment to behavioral changes,

the reasons behind them and the steps you will take or are taking to reach
your goals (16).

Therefore, start talking positively about your weight loss. Also, talk about the
steps you are going to take and commit your thoughts out loud.

On the other hand, research shows that people who spend a lot of time only
fantasizing about their dream weight are less likely to reach their goal. This is
called mentally indulging.

Instead, you should mentally contrast. To mentally contrast, spend a few

minutes imagining reaching your goal weight and then spend another few
minutes imagining any possible obstacles that may get in the way.
A study in 134 students had them mentally indulge or mentally contrast their
dieting goals. Those who mentally contrasted were more likely to take action.
They ate fewer calories, exercised more and ate fewer high-calorie foods (15).

As seen in this study, mentally contrasting is more motivating and leads to

more action than mentally indulging, which can trick your brain into thinking
you have already succeeded and cause you to never take any action to reach
your goals.

SUMMARY:Think and talk positively about your weight loss goals, but make
sure you are realistic and focus on the steps you must take to reach them.

10. Plan for Challenges and

Setbacks
Everyday stressors will always pop up. Finding ways to plan for them and
developing proper coping skills will help you stay motivated no matter what
life throws your way.

There will always be holidays, birthdays or parties to attend. And there will
always be stressors at work or with family.

It's important to start problem solving and brainstorming about these possible
weight loss challenges and setbacks. This will keep you from getting off track
and losing motivation (2).

Many people turn to food for comfort. This can quickly lead to them
abandoning their weight loss goals. Creating appropriate coping skills will
prevent this from happening to you.
In fact, studies have shown that people who are better at handling stress and
have better coping strategies will lose more weight and keep it off longer (11).

Consider using some of these methods to cope with stress:

 Exercise

 Practice square breathing

 Take a bath

 Go outside and get some fresh air

 Call a friend

 Ask for help

Remember to also plan for holidays, social events and eating out. You can
research restaurant menus in advance and find a healthy option. At parties,
you can bring a healthy dish or eat smaller portions.

SUMMARY:It is crucial to plan for setbacks and have good coping practices. If
you use food as a coping mechanism, start practicing other ways to cope.

11. Don't Aim for Perfection and

Forgive Yourself
You do not have to be perfect to lose weight.

If you have an "all or nothing" approach, you're less likely to achieve your
goals (10).
When you are too restrictive, you may find yourself saying "I had a hamburger
and fries for lunch, so I might as well have pizza for dinner." Instead, try to say,
"I had a big lunch, so I should aim for a healthier dinner" (2).

And avoid beating yourself up when you make a mistake. Self-defeating

thoughts will just hinder your motivation.

Instead, forgive yourself. Remember that one mistake is not going to ruin your
progress.

SUMMARY:When you aim for perfection, you will quickly lose your
motivation. By allowing yourself flexibility and forgiving yourself, you can stay
motivated throughout your weight loss journey.

12. Learn to Love and Appreciate

Your Body
Research has repeatedly found that people who dislike their bodies are less
likely to lose weight (11, 17).

Taking steps to improve your body image can help you lose more weight and
maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a
diet they can sustain and try new activities that will help them reach their
goals (18).

The following activities can help boost your body image:

 Exercise
 Appreciate what your body can do

 Do something for yourself, such as getting a massage or manicure

 Surround yourself with positive people

 Stop comparing yourself to others, especially models

 Wear clothes you like and that fit you well

 Look in the mirror and say the things you like about yourself out loud
SUMMARY:Boosting your body image can help you stay motivated to lose
weight. Try the activities mentioned above to improve your body image.

13. Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help
you burn calories, but it also improves your well-being (11).

The best kind is exercise you enjoy and can stick to.

There are many different types and ways to exercise, and it's important to
explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside?

Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes
are very popular, and they help many people stay motivated. However, if you
don't enjoy group classes, working out on your own is just as good.
Lastly, listen to music while you work out, as doing so can increase motivation.
People also tend to exercise longer when listening to music (19).

SUMMARY:Exercise not only helps you burn calories, it also makes you feel
better. Find an exercise you enjoy, so it can easily become part of your routine.

14. Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you
need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over
time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated (20).

Maybe you know a friend who has lost a lot of weight and can be your
inspiration. You can also look for inspirational blogs or stories about people
who have successfully lost weight.

SUMMARY:Finding a role model will help keep you motivated. It is important

to find a role model that you can relate to.

15. Get a Dog

Dogs can be the perfect weight loss companions. In fact, studies show that
owning a dog can help you lose weight (21).

First, dogs can increase your physical activity.

A Canadian study in dog owners found that people who had dogs walked an
average of 300 minutes per week, while people who did not have dogs only
walked an average of 168 minutes per week (22).

Second, dogs are great social support. Unlike your human work out buddy,
dogs are almost always excited to get some physical activity.

As an added bonus, pet ownership is proven to improve overall health and

well-being. It has been linked to lower cholesterol, lower blood pressure and
reduced feelings of loneliness and depression (23).

SUMMARY:Dogs ownership can help you lose weight by increasing your

physical activity and providing great social support along the way.

16. Get Professional Help When

Needed
Don't hesitate to consult professional help to aid your weight loss efforts
when needed. People who feel more confident in their knowledge and abilities
will lose more weight.

This may mean finding a registered dietitian who can teach you about certain
foods or an exercise physiologist to teach you how to exercise properly (11).

Many people also enjoy the accountability that seeing a professional provides
them.

If you are still struggling to get motivated, consider finding a psychologist or

dietitian who is trained in motivational interviewing, which has been proven to
help people achieve their goals (16).
SUMMARY:Professionals such as dietitians, exercise physiologists and
psychologists can help boost your motivation and knowledge to help you
reach your weight loss goals.

Here are 11 foods to avoid when you're trying to lose weight.

1. French Fries and Potato Chips

Whole potatoes are healthy and filling, but french fries and potato chips are not. They
are very high in calories, and it's easy to eat way too many of them.

In observational studies, consuming French fries and potato chips has been linked to
weight gain (4, 5).

One study even found that potato chips may contribute to more weight gain per
serving than any other food (5).

What's more, baked, roasted or fried potatoes may contain cancer-causing substances
called acrylamides. Therefore, it's best to eat plain, boiled potatoes (6, 7).

BOTTOM LINE:French fries and potato chips are unhealthy and fattening. On the other hand,
whole, boiled potatoes are very healthy and help fill you up.

2. Sugary Drinks
Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on the planet.
They are strongly associated with weight gain and can have disastrous health effects
when consumed in excess (8, 9, 10, 11).

Even though sugary drinks contain a lot of calories, your brain doesn't register them
like solid food (12).

Liquid sugar calories don't make you feel full, and you won't eat less food to
compensate. Instead, you end up adding these calories on top of your normal intake.

If you are serious about losing weight, consider giving up sugary drinks completely.

BOTTOM LINE:Sugary drinks can negatively affect your weight and general health. If weight
loss is your goal, then giving up soda and similar drinks may have a big impact.

3. White Bread
White bread is highly refined and often contains a lot of added sugar.

It is high on the glycemic index and can spike your blood sugar levels (13).

One study of 9,267 people found that eating two slices (120 grams) of white bread per
day was linked to a 40% greater risk of weight gain and obesity (14).

Fortunately, there are many healthy alternatives to conventional wheat bread. One
is Ezekiel bread, which is probably the healthiest bread on the market.

However, keep in mind that all wheat breads do contain gluten. Some other
options include oopsie bread, cornbread and almond flour bread.

BOTTOM LINE:White bread is made from very fine flour, and can spike your blood sugar
levels and lead to overeating. However, there are many other types of bread you can eat.
4. Candy Bars
Candy bars are extremely unhealthy. They pack a lot of added sugar, added oils
and refinedflour into a small package.

Candy bars are high in calories and low in nutrients. An average-sized candy bar
covered in chocolate can contain around 200–300 calories, and extra-large bars may
contain even more (15).

Unfortunately, you can find candy bars everywhere. They are even strategically placed
in stores in order to tempt consumers into buying them impulsively.

If you are craving a snack, eat a piece of fruit or a handful of nuts instead.

BOTTOM LINE:Candy bars consist of unhealthy ingredients like sugar, refined flour and
added oils. They are high in calories, but not very filling.

5. Most Fruit Juices

Most fruit juices you find at the supermarket have very little in common with whole
fruit.

Fruit juices are highly processed and loaded with sugar.

In fact, they can contain just as much sugar and calories as soda, if not more (16).

Also, fruit juice usually has no fiber and doesn't require chewing.

This means that a glass of orange juice won't have the same effects on fullness as
an orange, making it easy to consume large quantities in a short amount of time (17).
Stay away from fruit juice and eat whole fruit instead.

BOTTOM LINE:Fruit juice is high in calories and added sugar, but usually contains no fiber. It
is best to stick to whole fruit.

6. Pastries, Cookies and Cakes

Pastries, cookies and cakes are packed with unhealthy ingredients like added sugar
and refined flour.

They may also contain artificial trans fats, which are very harmful and linked to many
diseases (18).

Pastries, cookies and cakes are not very satisfying, and you will likely become hungry
very quickly after eating these high-calorie, low-nutrient foods.

If you're craving something sweet, reach for a piece of dark chocolate instead.

BOTTOM LINE:Pastries, cookies and cakes often contain large amounts of added sugar,
refined flour and sometimes trans fat. These foods are high in calories but not very filling.

7. Some Types of Alcohol (Especially

Beer)
Alcohol provides more calories than carbs and protein, or about 7 calories per gram.

However, the evidence for alcohol and weight gain is not clear (19).
Drinking alcohol in moderation seems to be fine and is actually linked to reduced
weight gain. Heavy drinking, on the other hand, is associated with increased weight
gain (20, 21).

The type of alcohol also matters. Beer can cause weight gain, but drinking wine in
moderation may actually be beneficial (19, 22).

BOTTOM LINE:If you are trying to lose weight, you may want to consider cutting back on
alcohol or skipping it altogether. Wine in small amounts seems to be fine.

8. Ice Cream
Ice cream is incredibly delicious, but very unhealthy. It is high in calories, and most
types are loaded with sugar.

A small portion of ice cream is fine every now and then, but the problem is that it's
very easy to consume massive amounts in one sitting.

Consider making your own ice cream, using less sugar and healthier ingredients like
full-fat yogurt and fruit.

Also, serve yourself a small portion and put the ice cream away so that you won't end
up eating too much.

BOTTOM LINE:Store-bought ice cream is high in sugar, and homemade ice cream is a better
alternative. Remember to be mindful of portions, as it's very easy to eat too much ice cream.

9. Pizza
Pizza is a very popular fast food. However, commercially made pizzas also happen to
be very unhealthy.

They're extremely high in calories and often contain unhealthy ingredients like highly
refined flour and processed meat.

If you want to enjoy a slice of pizza, try making one at home using healthier
ingredients. Homemade pizza sauce is also healthier, since supermarket varieties can
contain lots of sugar.

Another option is to look for a pizza place that makes healthier pizzas.

BOTTOM LINE:Commercial pizzas are often made from highly refined and processed
ingredients. A homemade pizza with healthier ingredients is a much better option.

10. High-Calorie Coffee Drinks

Coffee contains several biologically active substances, most importantly caffeine.

These chemicals can boost your metabolism and increase fat burning, at least in the
short term (23, 24).

However, the negative effects of adding unhealthy ingredients like artificial cream and
sugar outweigh these positive effects.

High-calorie coffee drinks are actually no better than soda. They're loaded with empty
calories that can equal a whole meal.

If you like coffee, it's best to stick to plain, black coffee when trying to lose weight.
Adding a little cream or milk is fine too. Just avoid adding sugar, high-calorie
creamers and other unhealthy ingredients.
BOTTOM LINE:Plain, black coffee can be very healthy and help you burn fat. However, high-
calorie coffee drinks that contain artificial ingredients are very unhealthy and fattening.

11. Foods High in Added Sugar

Added sugar is probably the worst thing in the modern diet. Excess amounts have
been linked to some of the most serious diseases in the world today (25, 26, 27).

Foods high in added sugar usually provide tons of empty calories, but are not very
filling.

Examples of foods that may contain massive amounts of added sugar include
sugary breakfast cereals, granola bars and low-fat, flavored yogurt.

You should be especially careful when selecting "low-fat" or "fat-free" foods, as

manufacturers often add lots of sugar to make up for the flavor that's lost when the fat
is removed.

Here are 15 "health foods" that are really just junk foods in disguise.

BOTTOM LINE:Added sugar is one of the unhealthiest ingredients in the modern diet. Many
products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar.

ere are the 12 most popular weight loss pills and supplements, reviewed by
science.

1. Garcinia Cambogia Extract

Garcinia cambogia became popular worldwide after being featured on the Dr.
Oz show in 2012.

It is a small, green fruit, shaped like a pumpkin.

The skin of the fruit contains hydroxycitric acid (HCA). This is the active
ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can inhibit a fat-producing enzyme
in the body and increase levels of serotonin, potentially helping to reduce
cravings (1, 2).

Effectiveness: One study with 130 people compared garcinia against a

dummy pill. There was no difference in weight or body fat percentage
between groups (3).

A 2011 review that looked at 12 studies on garcinia cambogia found that, on

average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks
(4).

Side effects: There are no reports of serious side effects, but some reports of
mild digestive problems.

BOTTOM LINE:Even though garcinia cambogia may cause modest weight

loss, the effects are so small that they probably won’t even be noticeable.

2. Hydroxycut
Hydroxycut has been around for more than a decade, and is currently one of
the most popular weight loss supplements in the world.
There are several different types, but the most common one is simply called
"Hydroxycut."

How it works: It contains several ingredients that are claimed to help with
weight loss, including caffeine and a few plant extracts.

Effectiveness: One study showed that it caused 21 lbs (9.5 kg) of weight loss
over a 3 month period (5).

Side effects: If you are caffeine sensitive, you may experience anxiety,
jitteriness, tremors, nausea, diarrhea and irritability.

BOTTOM LINE:Unfortunately, there is only one study on this supplement and

no data on long-term effectiveness. More research is needed.

3. Caffeine
Caffeine is the most commonly consumed psychoactive substance in the world
(6).

It is found naturally in coffee, green tea and dark chocolate, and added to
many processed foods and beverages.

Caffeine is a well known metabolism booster, and is often added to

commercial weight loss supplements.

How it works: Short-term studies have shown that caffeine can boost
metabolism by 3-11%, and increase fat burning by up to 29% (7, 8, 9, 10).

Effectiveness: There are also some studies showing that caffeine can cause
modest weight loss in humans (11, 12).
Side effects: In some people, high amounts of caffeine can cause anxiety,
insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine
is also addictive and can reduce the quality of your sleep.

There really is no need to take a supplement or a pill with caffeine in it. The
best sources are quality coffee and green tea, which also
have antioxidants and other health benefits.

BOTTOM LINE:Caffeine can boost metabolism and enhance fat burning in the
short term. However, a tolerance to the effects may develop quickly.

4. Orlistat (Alli)
Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli,
and under prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in
the gut, making you take in fewer calories from fat.

Effectiveness: According to a big review of 11 studies, orlistat can increase

weight loss by 6 pounds (2.7 kg) compared to a dummy pill (13).

Other benefits: Orlistat has been shown to reduce blood pressure slightly,
and reduced the risk of developing type 2 diabetes by 37% in one study
(14, 15).

Side effects: This drug has many digestive side effects, including loose, oily
stools, flatulence, frequent bowel movements that are hard to control, and
others. It may also contribute to deficiency in fat-soluble vitamins, such as
vitamins A, D, E and K.
It is usually recommended to follow a low-fat diet while taking orlistat, in
order to minimize side effects.

Interestingly, a low carb diet (without drugs) has been shown to be as effective
as both orlistat and a low-fat diet combined (16).

BOTTOM LINE:Orlistat, also known as Alli or Xenical, can reduce the amount
of fat you absorb from the diet and help you lose weight. It has many side
effects, some of which are highly unpleasant.

5. Raspberry Ketones
Raspberry ketone is a substance found in raspberries, which is responsible for
their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from rats, raspberry ketones increase
breakdown of fat and increase levels of a hormone called adiponectin,
believed to be related to weight loss (17).

Effectiveness: There is not a single study on raspberry ketones in humans, but

one rat study using massive doses showed that they reduced weight gain (18).

Side effects: They may cause your burps to smell like raspberries.

BOTTOM LINE:There is no evidence that raspberry ketones cause weight loss

in humans, and the rat studies showing it to work used massive doses.

6. Green Coffee Bean Extract

Green coffee beans are simply normal coffee beans that haven't been roasted.

They contain two substances believed to help with weight loss, caffeine and
chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can
slow the breakdown of carbohydrates in the gut.

Effectiveness: Several human studies have shown that green coffee bean
extract can help people lose weight (19, 20).

A review of 3 studies found that the supplement made people lose 5.4 more
pounds (2.5 kg) than placebo, a dummy pill (21).

Other benefits: Green coffee bean extract may help lower blood sugar levels,
and reduce blood pressure. It is also high in antioxidants (22, 23, 24, 25).

Side effects: It can cause the same side effects as caffeine. The chlorogenic
acid in it may also cause diarrhea, and some people may be allergic to green
coffee beans (26).

BOTTOM LINE:Green coffee bean extract may cause modest weight loss, but
keep in mind that many of the studies were industry sponsored.

7. Glucomannan
Glucomannan is a type of fiber found in the roots of the elephant yam, also
called konjac.
How it works: Glucomannan absorbs water and becomes gel-like. It "sits" in
your gut and promotes a feeling of fullness, helping you eat fewer calories
(27).

Effectiveness: Three human studies showed that glucomannan, combined

with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in
5 weeks (28).

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in
the intestine. It can also lower blood sugar, blood cholesterol and triglycerides,
and is very effective against constipation (29, 30, 31).

Side effects: It can cause bloating, flatulence and soft stools, and can interfere
with some oral medications if taken at the same time.

It is important to take glucomannan about a half an hour before meals, with a

glass of water.

You can find an objective review of glucomannan in this article.

BOTTOM LINE:Studies consistently show that the fiber glucomannan, when

combined with a healthy diet, can help people lose weight. It also leads to
improvements in various health markers.

8. Meratrim
Meratrim is a relative newcomer on the diet pill market.

It is a combination of two plant extracts that may change the metabolism of

fat cells.
How it works: It is claimed to make it harder for fat cells to multiply, decrease
the amount of fat that they pick up from the bloodstream, and help them burn
stored fat.

Effectiveness: So far, only one study has been done on Meratrim. A total of
100 obese people were placed on a strict 2000 calorie diet, with either
Meratrim or a dummy pill (32).

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) of weight and
4.7 inches (11.9 cm) off their waistlines. They also had improved quality of life
and reduced blood sugar, cholesterol and triglycerides.

Side effects: No side effects have been reported.

For a detailed review of Meratrim, read this article.

BOTTOM LINE:One study showed that Meratrim caused weight loss and had
a number of other health benefits. However, the study was industry sponsored
and more research is needed.

9. Green Tea Extract

Green tea extract is a popular ingredient in many weight loss supplements.

This is because numerous studies have shown the main antioxidant in it, EGCG,
to aid fat burning.

How it works: Green tea extract is believed to increase the activity of

norepinephrine, a hormone that helps you burn fat (33).
Effectiveness: Many human studies have shown that green tea extract can
increase fat burning and cause fat loss, especially in the belly
area (34, 35, 36, 37).

Side effects: Green tea extract is generally well tolerated. It does contain
some caffeine, and may cause symptoms in people who are caffeine sensitive.

Additionally, all of the health benefits of drinking green tea should apply to
green tea extract as well.

BOTTOM LINE:Green tea and green tea extract can increase fat burning
slightly, and may help you lose belly fat.

10. Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for
years.

It is one of the "healthier" trans fats, and is found naturally in some fatty
animal foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism and stimulate the
breakdown of body fat (38, 39).

Effectiveness: In a major review of 18 different studies, CLA caused weight

loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months (40).

According to another review study from 2012, CLA can make you lose about 3
lbs (1.3 kg) of weight, compared to a dummy pill (41).
Side effects: CLA can cause various digestive side effects, and may have
harmful effects over the long term, potentially contributing to fatty liver,
insulin resistance and increased inflammation.

BOTTOM LINE:CLA is an effective weight loss supplement, but it may have

harmful effects over the long term. The small amount of weight loss is not
worth the risk.

11. Forskolin
Forskolin is an extract from a plant in the mint family, claimed to be effective
for losing weight.

How it works: It is believed to raise levels of a compound inside cells called

cAMP, which may stimulate fat burning (42).

Effectiveness: One study in 30 overweight and obese men showed that

forskolin reduced body fat and increased muscle mass, while having no effect
on body weight. Another study in 23 overweight women found no effects
(43, 44).

Side effects: There is very limited data on the safety of this supplement, or
the risk of side effects.

BOTTOM LINE:The two small studies on forskolin have shown conflicting

results. It is best to avoid this supplement until more research is done.

12. Bitter Orange / Synephrine

A type of orange called bitter orange contains the compound synephrine.
Synephrine is related to ephedrine, which used to be a popular ingredient in
various weight loss pill formulations.

However, ephedrine has since been banned as a weight loss ingredient by the
FDA because of serious side effects.

How it works: Synephrine shares similar mechanisms with ephedrine, but is

less potent. It can reduce appetite and significantly increase fat burning (45).

Effectiveness: Very few studies have been done on synephrine, but ephedrine
has been shown to cause significant short-term weight loss in many studies
(46).

Side effects: Like ephedrine, synephrine may have serious side effects related
to the heart. It may also be addictive.

BOTTOM LINE:Synephrine is a fairly potent stimulant, and probably effective

for weight loss in the short term. However, the side effects can be serious, so
this should only be used with extreme caution.

Pr