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Scientists Unlocked 8 Efficient Ways To Weight Loss

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Scientists Unlocked 8 Efficient Ways To Weight Loss

We’re drowning in opinions about how to slim down. Your cousin thinks he’s a weight loss expert, your co-worker insists she’s a weight loss expert, perhaps even your spouse has started chiming in. With all these opinions swarming about, you’re probably aching for strategies actually backed by science.

If you’re looking for shortcuts that might actually work, here are 8 weight loss strategies backed by science.

1. Check your weight daily

When you’re trying to lose weight, it can be discouraging to step on the scale. You want to see a lower number, and you know it won’t happen overnight. Still, research says weighing yourself regularly could help you slim down. In one study, researchers from the University of Minnesota and Cornell University found that participants “who were weighing themselves daily lost significantly more weight than those who were not.”

2. Write down your weight loss goal

Dr. Gail Matthews at Dominican University found that people who wrote their goals down were 42% more likely to achieve them. This research study wasn’t specific to weight loss, but it certainly applies. If you need help setting a weight loss goal, this article will give you a framework.

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3. Limit liquid calories

Several research studies link liquid calories to weight gain and even cultural obesity. One study suggests this is partially because the calories in soda don’t fill you up like the calories in food, removing the natural instinct to stop.

If you decide to cut down your liquid calories, you can quench you thirst with our next strategy.

4. Drink more water before meals

A study published in the journal Obesity found that participants who drank 16 ounces of water before meals lost more weight than participants who did not. This is presumably because drinking the water helped them feel more full so they ate less during meals.

If you need a break from all this science, you might also enjoy learning that Khloe Kardashian says drinking more water was key to her weight loss.

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5. Start “crowding out” unhealthy foods by beginning your meals with healthy foods

This isn’t an actual research study, but New York Times bestselling author Kathy Freston has a fascinating article about what she calls “crowding out.” Basically, this involves eating healthy foods first in your meals so you’ll be less hungry for the other stuff. The beauty of this strategy is it lets your stomach tell you when to stop eating instead of putting that burden on your brain. Freston recommends eating more foods that naturally contain fiber to crowd out other foods, saying, “the one dietary component most associated with weight loss is fiber consumption.” Click here for a great big list of high fiber foods.

Speaking of fiber…

6. Consider eating more beans

“A 2013 study conducted by researchers at Loma Linda University found that ‘a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.’ Another study revealed that ‘bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.’” That quote comes from the Lifehack.org article “10 Delicious Bean Recipes to Help You Lose Weight,” which is a great place to start if beans aren’t a regular part of your diet.

7. Sleep 7-9 hours every night

We all know we should get more sleep. We hear it so much the advice almost puts us to sleep. But do you realize just how much research shows getting enough sleep is important for weight loss?

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An article by Amy Paturel at WebMD drives the point home (bullets added for clarity):

  • “A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks.”
  • “A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain.”
  • “And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.”

By my count, that’s twenty studies that appear to encourage sleep for weight loss. Maybe we should all take the advice a bit more seriously.

8. Form healthy habits using the “Implementation Intention” strategy

Implementation intention might sound a bit obtuse, but just think of it as a handy way to form new habits. It revolves around setting goals using an “if/then” structure.

For example, if you want to start eating better, instead of just saying “I’m going to eat more beans,” you could say, “If I eat at a restaurant, I’ll order beans as my side dish” (Modified from Chapter 8, pages 137-138 of Then a miracle occurs: Focusing on behavior in social psychological theory and research).

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Can you see how an if/then goal is more powerful than just saying, “I want to start eating better”? This strategy helps you form habits by forcing you to set specific goals that have built-in triggers to remind you to take action. A meta-analysis of ninety-four research studies revealed that implementation intention can “improve the capacity of individuals to initiate and maintain behaviors that fulfill their goals in many domains.” Examples cited include eating healthy foods and exercising.

Which strategy will you try?

Hopefully this post has provided some peace of mind by reminding you there are still science-backed ways to slim down. Pick the strategy that speaks to you and give it a try. And please share this post with friends who might find it helpful.

Featured photo credit: Lose weight now/ Alan Cleaver via flickr.com

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Kyle Young

Operations Manager, GoinsWriter

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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