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.

Note: Any reference to diabetes in this video is to type 2 diabetes and not type 1 diabetes.

REFERENCES:

TIP 1:
https://www.everydayhealth.com/diet-nutrition/living-with/cutting-added-sugar-was-key-my-weight-loss/
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section7
https://www.healthline.com/nutrition/4-ways-sugar-makes-you-fat

Sugar and association with type 2 diabetes (keep in mind association is not causation): https://jamanetwork.com/journals/jama/fullarticle/199317
https://www.healthline.com/nutrition/does-sugar-cause-diabetes#sugars-role

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

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
PROTEIN NEEDS: https://examine.com/nutrition/how-much-protein-do-you-need/

TIP 6:
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/

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DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
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