These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage (33).
It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34, 35).
10. Limit Your Intake of Refined Carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.
The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease (36, 37).
The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals and added sugar.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38).
12. Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants.
Drinking green tea is linked with many benefits, such as increased fat burning and weight loss (39, 40).
Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat (41, 42, 43, 44).
Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients.
High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein (69, 70, 71, 72).
Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day (4, 5, 6, 73).
20. Spice Up Your Meals
Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat (74, 75, 76, 77).
Capsaicin may also reduce appetite and calorie intake (75, 78).
21. Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss (79, 80).
Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight (81, 82, 83).
Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation (84, 85, 86).
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones (93, 94, 95).
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity (96, 97, 98).
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
24. Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals (99).
This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.
Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
25. Combat Your Food Addiction
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.
This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction (100).
Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both.
The best way to beat food addiction is to seek help.
26. Do Some Sort of Cardio
Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health.
Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight (101, 102).
Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease (103, 104).
27. Add Resistance Exercises
Loss of muscle mass is a common side effect of dieting.
If you lose a lot of muscle, your body will start burning fewer calories than before (105, 106).
By lifting weights regularly, you’ll be able to prevent this loss in muscle mass (107, 108).
As an added benefit, you’ll also look and feel much better.
28. Use Whey Protein
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass (109, 110).
Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues (111).
Mindful eating has been shown to have significant effects on weight, eating behavior and stress in obese individuals. It is especially helpful against binge eating and emotional eating (112, 113, 114).
By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
30. Focus on Changing Your Lifestyle
Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time (115).
Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.
Eat to become a healthier, happier, fitter person — not just to lose weight.