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WEIGHT LOSS TIPS // 9 science-backed tips to lose weight + keep it off

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Published on Mar 16, 2019

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.

I was 160 pounds at my heaviest weight and today I am just below 120 pounds - at the time of this video I am 119 pounds. My height is just a tad under 5' 5'' (165 cm).

I lost the weight in two phases. In phase 1, where I drastically reduced my sugar intake and increased my daily activity, I went from 160 pounds to 140 pounds.

Then, I hovered between 135 and 140 pounds for most of my twenties. In my thirties, I decided to drop some more body fat to reduce my risk of diabetes. I went from 135 pounds to 120 pounds in my mid-thirties. This was the hardest weight to lose and it didn't drop off as easily as the first 20 pounds. I focused on eating whole, unprocessed foods and daily activity (exercise and non-exercise related too) as well as other lifestyle and nutrition changes.

The tips in this video have helped me lose the excess weight and also keep it off. These aren't changes to make for a short period of time. These are all long-term changes that require consistency. When it comes to weight loss, CONSISTENCY is key. There are many different ways to lose weight, so do what works for you, but keep it consistent.

Good luck on your weight loss journey!

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-n...
https://www.healthline.com/nutrition/...
https://www.healthline.com/nutrition/...

Sugar and association with type 2 diabetes (keep in mind association is not causation): https://jamanetwork.com/journals/jama...
https://www.healthline.com/nutrition/...

REDUCE SUGAR VIDEO: https://www.youtube.com/watch?v=eVmrw...
FOODS WITH MORE SUGAR THAN YOU THINK: https://www.youtube.com/watch?v=nisNx...


TIP 2:

https://www.healthline.com/nutrition/...
https://www.healthline.com/nutrition/...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.healthline.com/health/und...


TIP 3:

https://www.healthline.com/nutrition/...
https://www.healthline.com/nutrition/...
https://www.healthline.com/nutrition/...

TIP 4:

https://www.healthline.com/nutrition/...


TIP 5:

https://www.healthline.com/nutrition/...
https://www.healthline.com/nutrition/...
PROTEIN NEEDS: https://examine.com/nutrition/how-muc...

TIP 6:

https://www.healthline.com/nutrition/...
SLEEP TIPS VIDEO: https://www.youtube.com/watch?v=3Y9Bd...


TIP 7:

https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.apa.org/news/press/releas...

TIP 8:
https://www.psychologytoday.com/ca/bl...
https://www.womenshealthmag.com/weigh...
https://www.ncbi.nlm.nih.gov/pmc/arti...
SELF CARE VIDEO: https://www.youtube.com/watch?v=bhVXj...

TIP 9:
https://www.healthline.com/nutrition/...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/books/NB...


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.

COMMENT POLICY: Everyone is welcome on my channel, but I expect my viewers to be polite. Any rude, sarcastic, offensive, spammy, narrow-minded or irrelevant comments will be deleted without hesitation. Constructive criticism is welcome if you politely express it :).

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