WEIGHT LOSS TIPS // 9 science-backed tips to lose weight + keep it off

Most weight loss tips don’t work long-term because they focus on quick fixes. In this video, I’m going to share 9 science-backed tips that do work and have research to back them up. These are the tips that helped me lose 40 pounds gradually and keep it off.

I was 160 pounds at my heaviest weight and today I am just below 120 pounds – at the time of this video I am 119 pounds. My height is just a tad under 5′ 5” (165 cm).

I lost the weight in two phases. In phase 1, where I drastically reduced my sugar intake and increased my daily activity, I went from 160 pounds to 140 pounds.

Then, I hovered between 135 and 140 pounds for most of my twenties. In my thirties, I decided to drop some more body fat to reduce my risk of diabetes. I went from 135 pounds to 120 pounds in my mid-thirties. This was the hardest weight to lose and it didn’t drop off as easily as the first 20 pounds. I focused on eating whole, unprocessed foods and daily activity (exercise and non-exercise related too) as well as other lifestyle and nutrition changes.

The tips in this video have helped me lose the excess weight and also keep it off. These aren’t changes to make for a short period of time. These are all long-term changes that require consistency. When it comes to weight loss, CONSISTENCY is key. There are many different ways to lose weight, so do what works for you, but keep it consistent.

Good luck on your weight loss journey!

Scientific references and more reading/videos:

TIP 1:

https://www.everydayhealth.com/diet-nutrition/living-with/cutting-added-sugar-was-key-my-weight-loss/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/added-sugar/art-20045328
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section7
https://www.healthline.com/nutrition/4-ways-sugar-makes-you-fat
REDUCE SUGAR VIDEO: https://www.youtube.com/watch?v=eVmrwzpoicQ
FOODS WITH MORE SUGAR THAN YOU THINK: https://www.youtube.com/watch?v=nisNxk9lXcY

TIP 2:

https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section8
https://www.healthline.com/nutrition/why-refined-carbs-are-bad
https://www.ncbi.nlm.nih.gov/pubmed/27030531
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
https://www.healthline.com/health/understanding-glycemic-index
https://www.healthline.com/nutrition/low-glycemic-diet

TIP 3:

https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section18
https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight
https://www.healthline.com/nutrition/foods-high-in-soluble-fiber

TIP 4:

https://www.healthline.com/nutrition/eating-slowly-and-weight-loss

TIP 5:

https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section22
https://examine.com/nutrition/how-much-protein-do-you-need/

TIP 6:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section21
https://www.healthline.com/nutrition/sleep-and-weight-loss
SLEEP TIPS VIDEO: https://www.youtube.com/watch?v=3Y9BdGjZvRk

TIP 7:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/
https://www.apa.org/news/press/releases/2015/10/progress-goals

TIP 8:
https://www.psychologytoday.com/ca/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not
https://www.womenshealthmag.com/weight-loss/a19953483/managing-stress/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/
SELF CARE VIDEO: https://www.youtube.com/watch?v=bhVXjq7VUR8

TIP 9:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section16
https://www.ncbi.nlm.nih.gov/pubmed/12468415
https://www.ncbi.nlm.nih.gov/books/NBK279077/

If you have any tips to share, let me know in the comments below! Thanks for sharing :).

If you liked this video, you should subscribe! I make videos every week.

To good health!

Ria

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