13 Weight Loss Facts for People Who Want Tips That Are Backed by Real Studies

I hate those articles that give you “weight loss facts” and the only resource they give you is, “trust me, I know what I’m talking about.” Or they say, “found in a study” and there’s no link to said study.

It’s so stressful because you get so much of that when it comes to health advice and all of it is contradictory. So, I thought I’d make my own simple weight loss facts post that’s backed by REAL studies, and helps you to cut the I-don’t-know-who-to-believe stress. 

Now with that said, I do think it’s still important for you to do your own research so that you can feel confident in these facts about weight loss. It gives you peace of mind, and you might even find more information that’ll help with your weight loss plan. But that’s up to you!

So read over these facts about losing weight so that you can have better health and know fact from fiction.

1. Your Mindset Affects Your Weight

This is the most important weight loss fact on the list (in my opinion), and I think we should tackle it first. 

You are not your thoughts, but your thoughts can control you and what you do. And that means what you think can control your weight loss too.

For years I told myself I had no self-control. That I had no motivation to stay consistent with losing weight and being healthy. And that kept me on a constant loop of losing weight for a couple of weeks, and then putting it back on.

So the best thing to do is to figure out and write down all of the negative beliefs you have about your health, and take control of them.

So instead of saying, “My entire family is overweight, this is just how life is for me and my family,” you can say, “I deserve to live a full and healthy life and to feel good. Even if my family doesn’t agree, I can do this for me.”

And instead of saying, “I always fail at losing weight,” you can say, “I’ve messed up before, but I can succeed and find a weight loss method that works for me.”

You are important, which means it’s necessary to take control of these thoughts so that your future looks nothing like your present. You deserve to feel good and reap the benefits of a healthy lifestyle.

2. Here’s How Much Water You Should Be Taking in Daily

Here’s a quick one to add to your list of weight loss fun facts!

You probably already know that water is great for weight loss, but I thought I’d give you a quick update on new research that shows how much you should actually be drinking each day.

People used to say 8 cups a day for women, and 10 cups for men, but now a new study is showing that you should be taking in a bit more than that.

According to Mayo Clinic, women should be having 11.5 cups a day (2.7 liters) and men should be having 15.5 cups a day (3.7 liters). 

3. Calorie Deficit for Weight Loss

I found this health fact to be super interesting. According to this study, reducing calories helps you lose weight no matter which of these three nutrients you’re emphasizing in your diet: carbohydrates, protein, and fat content.

Now you need all three of those to be healthy, so be careful of any diet that says you should cut one of them out completely. But, if you are on a diet that reduces the amount you take in of one of those three areas, just know that one of your biggest helpers is going to be a calorie deficit. 

But make sure you’re not starving yourself. Figure out what is the correct amount of calories you should cut from your meals to be on a healthy calorie deficit. 

4. Fad Diets Should Be Done With Caution

It can be so easy to try a fad diet when you want quick weight loss.

But I believe that the best way to lose weight, and actually keep it off, is to adopt a healthy lifestyle and mindset.

You’re doing this for the long term, and to feel good inside and out. But fad diets have been shown to have negative effects on your health which is the exact opposite of what you want. 

ScienceDirect says, “diet fads that advocate extreme caloric restriction or elimination of entire food groups can lead to nutrient deficiencies, metabolic imbalances, or disordered eating patterns.”

I feel that it’s best to eat what you want, but in moderation, and to make sure that you’re taking in healthy foods that are going to nourish your body. And over the course of a few weeks and months, you’re going to see positive changes to your body.

5. Protein for Weight Loss

“Several clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.”
– National Library of Medicine

So not only does protein keep you feeling fuller longer, but more protein also reduces weight and decreases fat in the body. Just make sure to understand what amount is good for your weight goals when it comes to calorie intake.

6. Soluble Fiber

According to the National Library of Medicine, soluble fibers are a great way to stay satiated and decrease food cravings.

So what is soluble fiber? It’s a fiber that can blend with the water in the gut and has other various health and weight loss benefits.

Here is a list of foods that have soluble fiber in them:

• Black beans
• Avocadoes
• Broccoli
• Sweet Potatoes
• Pears
• Kidney Beans
• Figs
• Apricots
• Carrots
• Apples
• Nectarines
• Barley
• Oats
• Flax seeds

7. Sleep and Calorie Restriction Are a Great Weight Loss Combo

“Some studies suggest that sleep plays a role in weight loss, and specifically fat loss, during calorie restriction. In a study of people undergoing 14 days of calorie restriction, the participants lost less fat when they spent 5.5 h a day in bed than when they spent 8.5 h a day in bed.”
– National Library of Medicine

When it comes to weight loss, it’s a combination of great habits and temporary lifestyle changes that are going to help you. And in this case, a calorie restriction + 8.5 hours in bed are a great combo for losing weight more effectively.

So make sure to set a good time for yourself to go to bed so that you have a better chance of seeing your health and weight improve.

8. Stress Affects Weight Loss

I honestly think that getting rid of stress is great for you in general, but it’s also great for losing weight.

In a 2015 study, it was found that the women who participated in the study burned 104 fewer calories than the women who weren’t stressed.

Your body metabolizes slower when you’re under stress, so it’s important to find the things that are consistently stressing you out, and then find ways to eliminate those stressors. You don’t have to do it all at once, but as long as you’re taking note and finding small (and big) ways to take care of them, you’re gonna be happier with your weight and life.

9. Aerobics Training Over Resistance Training

In a study done in 2012, it was shown that the people who participated lost more weight doing aerobics training (AT) than resistance training (RT). And a combination of AT and RT did not benefit those in the study more than just doing AT. 

Here are some easy ways to do aerobics:

• Jumping rope
• Walking 
• Swimming
• Using a stationary bike
• Jogging

10. Rapid Weight Loss vs. Slow Weight Loss

There are so many ways to lose weight. Some are more quick while others take the “slow and steady wins the race,” approach.

And in a 2017 study, both rapid and slow weight loss were found to reduce waist and hip circumference, total body water, lean body mass, and body fat mass.

However, with slow weight loss, there was more reduction in the waist and hip circumference, percentage of body fat, and fat mass. And with rapid weight loss, there was a decrease in fat free mass, total body water, lean body mass, and resting metabolic rate. 

But, rapid weight loss also showed improved insulin resistance and reduction in bad cholesterol, as well as other benefits. So at the end of the day, it’s just good to know what you’re working with and the benefits and drawbacks of both methods.

11. Pre-Portioned Meals

When it comes to trying to find ways to lose weight consistently, I honestly think that pre-portioned meals are a great place to start. In a study, it was found that pre-portioned meals substituted for one or more meals in the day, led to greater weight loss than a self-selected diet. 

So if you have time in your week, then I think it’ll make your weight loss and eating well just a bit easier if you already have pre-prepped healthy options waiting for you.

12. High-Fat Foods Are Great for Weight Loss

Healthy fats are incredible for your health in general (source 1, source 2), but they can also aid in weight loss as seen in diets such as the Mediterranean diet.

So here’s an easy list of healthy fats you can incorporate into your diet for your weight loss and health journey:

• Avocadoes
• Dark chocolate
• Cheese
• Fatty fish such as salmon and mackerel
• Whole eggs
• Chia seeds
• Nuts such as almonds and walnuts
• Full-fat yogurt
• Extra virgin olive oil

13. Keeping a Food Diary

In a 2019 6-month study, it was found that women who frequently self-monitored what they ate were able to lose 10% of their body fat. 

And it really does make sense. When you’re intentionally looking at what you’re taking in, you start to see all of the unhealthy foods you’re eating throughout the week. Or you realize that you’re taking in a lot more calories than you had thought.

You become mindful and are able to start putting more good food choices into your diet, and even limiting healthy food options that are high calorie.

And that last point is very important; so many times I’ve eaten way too much of a certain food just because it was healthy. But then I end up hurting my weight loss goals because I took in too many calories.

So while you might not keep a food diary forever, it is a great way to become more mindful of what you’re eating and start growing in self-control and loving your body.

---