8 top tips to lose weight, according to science
These proven strategies are backed by quality research.
Jan, 2026
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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.
Written byTaylor Lupo.
Medically reviewed byMegan Burke, MD.
Sources: Centers for Disease Control and Prevention. Healthy Weight + 24
- Centers for Disease Control and Prevention. Healthy Weight, Nutrition, and Physical Activity. Page last reviewed June 9, 2023.
- U.S. National Library of Medicine MedlinePlus. Exercise and activity for weight loss. Page last reviewed July 21, 2022.
- Harvey J, Krukowski R, Priest J, et al. Log Often, Lose More: Electronic Dietary Self-Monitoring for Weight Loss. Obesity (Silver Spring). 2019 Mar;27(3):380-384.
- Bayliss L, Wu L. Should you “picture” this? Effects of picture-taking features of food diary apps on memory, liking, and wanting. Appetite. 2022; 168:105682.
- Harvard T.H. Chan School of Public Health. Processed Foods and Health. Page last reviewed August 2023.
- Baer DJ, Dalton M, Blundell J, et al. Nuts, Energy Balance and Body Weight. Nutrients. 2023 Feb 25;15(5):1162.
- Cleveland Clinic. The Health Benefits of Nuts. January 16, 2023.
- Olateju IV, Opaleye-Enakhimion T, Udeogu JE, et al. A systematic review on the effectiveness of diet and exercise in the management of obesity. Diabetes Metab Syndr. 2023 Apr;17(4):102759.
- Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights. March 8, 2021.
- Centers for Disease Control and Prevention. Planning Meals and Snacks. Page last reviewed August 16, 2023.
- U.S. National Library of Medicine MedlinePlus. Snacks for Adults. Page last reviewed July 30, 2022.
- Mayo Clinic. Water: How much should you drink every day? October 12, 2022.
- Malik VS, Hu FB. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. Nat Rev Endocrinol. 2022 Apr;18(4):205-218.
- U.S. National Library of Medicine MedlinePlus. Calorie count – sodas and energy drinks. Page last reviewed June 22, 2022.
- Harvard T.H. Chan School of Public Health. Sugary Drinks. Page last reviewed August 2023.
- Mattes RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behav. 2010 Apr 26;100(1):22-32.
- Johns Hopkins University. Yes, drinking more water may help you lose weight. January 15, 2020.
- Becker D, Bernecker K. The Role of Hedonic Goal Pursuit in Self-Control and Self-Regulation: Is Pleasure the Problem or Part of the Solution?. Affec Sci 4, 470–474 (2023).
- U.S. National Library of Medicine MedlinePlus. Aging changes in body shape. Page last reviewed July 21, 2022.
- University of Rochester Medical Center. When Your Weight Gain Is Caused by Medicine. Page accessed February 23, 2024.
- U.S. National Library of Medicine MedlinePlus. Polycystic Ovary Syndrome. Page accessed February 23, 2024.
- Johns Hopkins Medicine. Tips to Manage Stress Eating. Page accessed February 23, 2024.
- Salmon, Maureen. “Snooze more, eat less? Sleep deprivation may hamper weight control.” Harvard Health Publishing. April 4, 2022.
- Khorgami Z, Shoar S, Saber AA, et al. Outcomes of Bariatric Surgery Versus Medical Management for Type 2 Diabetes Mellitus: a Meta-Analysis of Randomized Controlled Trials. Obes Surg. 2019 Mar;29(3):964-974.
- National Institutes of Health. Weight-loss (Metabolic and Bariatric) Surgery. Page accessed February 23, 2024.
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