While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.


We need to include exercising, keeping track of calorie intake,  and reducing the number of refined carbohydrates in the diet.


In this article, we consider nine effective methods of weight loss:

  1. Eat a high protein breakfast. Eating a high protein breakfast  could help reduce cravings and calorie intake throughout the day.

  2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss.

  3. Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.

  4. Do physical activity or workout at least 30 minutes thrice in a week.

  5. Eat soluble fiber like dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help weight loss.

  6. Drink coffee or tea( 1 to 2 cups in  a day).  Caffeine consumption can boost your metabolism.

  7. Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.

  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones .

  9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain .

Dt. Gunjan Jain

Clinical Nutritionist

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