7 science-based weight loss tips for effective and lasting results

Written by: Deepa Reviewed by: Dr. Swati Mishra 12 August 2025

[{"selector":"#anim-ef3b1de4-acef-42b9-a9b3-892e31976226","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-376ca659-4612-43a6-b937-f3fe0d957bc1","keyframes":{"transform":["translate3d(0px, 146.0426%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fad diets do not work. Instead, follow science-based weight loss tips for effective and sustainable weight loss. Photo Credit: Freepik

[{"selector":"#anim-98a62b2b-7bb5-4b1c-ab6f-2765b00df0ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e15a83d8-a457-4a8b-b910-9f201fbfcd13","keyframes":{"transform":["translate3d(0px, 423.37971%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Let's explore few of them! Photo Credit: Freepik

Protein Power

[{"selector":"#anim-346ac12f-a8cc-4a0a-9a65-3611ceb7a4af","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7776b1c-d6d6-432e-9418-56796e4bf6f1","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2443ed6a-ec4f-4147-89cd-a0200ab94b52","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b89b8dc0-4357-41cd-9cc4-5b6b01828336","keyframes":{"transform":["translate3d(0px, 700.61766%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Eat protein with every meal! Eating protein with each meal boosts your metabolism, controls your cravings, and preserves your muscle. Photo Credit: Freepik

Fiber First

[{"selector":"#anim-b1af9673-91d4-4cfe-ac2d-6c7f46123ebf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-672c2bd1-3f2a-4eed-970f-4ed34870357a","keyframes":{"transform":["translate3d(0px, 151.42332%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d000cc9-251c-4934-b6c0-2d9d67ae4d3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac6072bf-7f5b-4f21-9d73-bda1c4cc7125","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fill up on fiber-rich foods such as vegetables, fruits, and whole grains, to keep you full longer! Photo Credit: Freepik

Cut Liquid Calories

[{"selector":"#anim-2d7605c5-b7b9-44e0-987e-76a07fad4931","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2d6635d-9651-41ba-b7a3-a3370acb32c2","keyframes":{"transform":["translate3d(0px, 188.88893%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ee89fd9-81e0-4bd5-a2ee-5af24e6d5a4b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-377aeffe-3f41-4837-a2c8-2902ef061a99","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Cut out sugary drinks! Drink water, green tea, or black coffee instead. Photo Credit: Freepik

Portion Control

[{"selector":"#anim-5c4bff1d-cb6c-4f3e-b41e-b8d9de8dbac3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6464368-e74c-4646-9882-426aa232a23c","keyframes":{"transform":["translate3d(0px, 151.42332%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e18fbf3-64af-4e0b-9e91-eed355873cd0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96d7a137-e173-4a12-9f70-aa937a708dcd","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Choose smaller plates! Having pre-portioned snacks allows you to avoid overeating. Photo Credit: Freepik

Ditch Processed Foods

[{"selector":"#anim-6421ad2d-6bcd-4201-bf24-78b71bc5b969","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76a93dad-8f27-4fce-8892-0443201567e2","keyframes":{"transform":["translate3d(0px, 188.88893%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5538ae4c-528e-4669-acc9-fc8894563994","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f437afa3-071b-4559-9b4a-4935bdc3b006","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Instead of chips and sweets, choose nuts, fruit, or homemade snacks. Photo Credit: Freepik

Stay Hydrated

[{"selector":"#anim-ee31d52b-cb9a-46f2-b890-17dda28f538c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f9d2ef0-7099-4388-b552-3d54e4db9a53","keyframes":{"transform":["translate3d(0px, 188.88893%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a517e5d4-eceb-4383-943e-785773cba825","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b62c9914-d218-4115-b3cb-7829119aa21f","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Drink 2-3 liters of water every day! Oftentimes thirst is misinterpreted as hunger. Photo Credit: Freepik

Meal Timing

[{"selector":"#anim-e4aee8d5-3764-4fb7-9ada-a87947d482b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b3c0715-81ec-4c34-8ac2-960de6939b21","keyframes":{"transform":["translate3d(0px, 151.42332%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acfd1f59-9690-447f-bc5a-66e46c9073d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe3ba929-fe35-403c-a60e-3a333189e603","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Try to eat at the same time every day! Try not to eat late at night; late night eating really hinders your fat loss. Photo Credit: Freepik

Final Takeaway

[{"selector":"#anim-3979af4a-efe8-43e1-aa72-5df0bca37c1a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-186b92e1-48fa-4343-8666-b04624ae8d1d","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b17d1ab3-a6be-41ae-ab80-d93afd118b26","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c749290e-c1a2-46f1-83d2-b91a7145bd5b","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] You now have 7 science-based weight loss tips that are easy, practical, and proven! Your journey to lasting health starts today. Photo Credit: Freepik

If you found this helpful,

[{"selector":"#anim-98401248-09b4-403e-a311-7370768fd0a4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22c96d1a-65c7-4bdd-ae93-6955145b9fd0","keyframes":{"transform":["translate3d(0px, 179.61058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72e725aa-b0c8-4872-a9e9-beeec1be9d0c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27de65ea-7189-4829-b03c-bb4b4df5d0ef","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -2448.9724%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap on that love ❤️ button. Stay tuned for what’s coming next! Video Credit: Tata 1mg Arrow