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3. The Top 18 Weight Loss Tips
Are you ready? Here we go. Begin at the top (most important) and
work your way down. Click on any tip to learn more about it.
Perhaps you only require the first piece of advice?
1. Select a low-carb or high-satisfaction diet
2. Eat whenever you are hungry
3. Consume whole, minimally processed foods
4. Eat only when you are hungry
5. Measure your progress wisely
6. Be persistent
7. Avoid eating too much fruit
8. Avoid consuming beer.
9. Stay away from non-caloric sweeteners.
10. Examine any medications
11. Stress less, sleep more
12. Reduce your intake of dairy and nuts
13. vitamins and minerals
14. Make use of intermittent fasting
15. Exercise with caution
16. Increase your ketone levels
17. Examine your hormones
18. consider weight loss medications

4. 1. Select a low-carb or high-satisfaction diet
If you want to lose weight, begin by avoiding sugar and starch (like
bread, pasta and potatoes). This is an old concept: for the past 150
years or so, there have been a plethora of weight loss diets based on
eating fewer carbs. What's new is that reviews of modern scientific
studies have repeatedly demonstrated that low carb diets are at
least as good as, if not better than, other diet approaches.
Obviously, losing weight on any diet is still possible - just eat fewer
calories than you burn, right? The issue with such simplistic advice
is that it fails to address the elephant in the room: hunger. Most
people dislike the idea of "just eating less," because it may mean
going hungry for the rest of their lives. Many people will eventually
give up and eat without restriction, which explains the prevalence
of "yo-yo dieting." While it should be possible to lose weight on
any diet, some appear to make it much easier than others.
The main benefit of a low-carb diet is that it may cause you to eat
less. Even if they are not counting calories, overweight people tend
to consume fewer calories on a low carb diet. Thus, calories are
important, but they do not have to be counted.
A 2012 study also found that people who lost weight experienced a
300-calorie reduction in total energy expenditure (the number of

5. calories burned in a 24-hour period) when they followed a low-carb
diet during weight maintenance compared to a low-fat diet.
This advantage "would equal the number of calories typically
burned in an hour of moderate-intensity physical activity,"
according to one of the Harvard professors behind the study.
Imagine getting an extra hour of exercise every day without having
to do anything.
An even larger and more carefully conducted study recently
confirmed this metabolism-sparing effect, with different groups of
people who had lost weight burning an extra 200 to nearly 500
calories per day on a low-carb maintenance diet compared to a
high-carb or moderate-carb diet.
However, cutting carbs isn't the only way to lose weight without
feeling hungry. Eating more satiating foods may also help you
achieve your health and weight loss objectives. Foods with higher
satiety tend to have higher protein percentages, lower energy
density, more fibre, and lower hedonic properties. More
information on higher satiety eating can be found in our
evidence-based guide.
The best part is that higher satiety eating can be combined with
almost any eating pattern, including keto and low carb.

6. Bottom line: A low-carb diet can help you lose weight by
decreasing your hunger. It may even increase your resting fat
burning. Study after study shows that eating low carb works for
weight loss and improves important health markers on average.
2. Eat whenever you are hungry
Eating when hungry appears to be straightforward: if you're not
hungry, you probably don't need to eat.
When you follow a low-carb or keto diet, you can trust your hunger
and satiety signals again, which many people who follow a low-fat
or standard American diet cannot. Feel free to eat as many or as few
times per day as you see fit.
Some people eat three times a day and snack in between (note that
frequent snacking may indicate that you would benefit from adding
protein, fibrous vegetables, or extra fat calories to your meals to
increase satiety). However, there is some evidence that frequent
snacking may be detrimental to weight loss. Some people never
snack and only eat once or twice a day. Whatever suits you. Simply
eat when you're hungry and avoid eating when you're not.

7. Low-carbohydrate and high-protein diets — at least 20% of daily
calories — also help to reduce hunger.
According to studies, people who follow a very low-carb, ketogenic
diet experience less hunger and consume less food.
Several other studies show that including protein in your diet
significantly reduces hunger and food intake.
What is our recommendation? Try a low-carb, high-protein diet
and see how your hunger levels change.
3. Consume whole, minimally processed
foods
Another common blunder when following a low-carb diet is being
duped by clever marketing of special "low-carb" products.
Remember that an effective low-carb diet for weight loss should
primarily consist of whole foods.
Prioritize foods that humans have eaten for thousands, if not
millions, of years, such as meat, fish, vegetables, eggs, butter,
olives, nuts, and so on.

8. Avoid special "low-carb" products that are high in carbs if you
want to lose weight. This should be obvious, but clever marketers
are doing everything they can to deceive you (and get your money).
They will tell you that if you buy their brand, you can eat cookies,
pasta, ice cream, bread, and plenty of chocolate on a low-carb diet.
They are frequently high in carbohydrates. Don't be duped.
What about some low-carb bread? Be cautious: if it's made with
grains, it's almost certainly not low carb. However, some
companies continue to try to sell it to you as a low-carb option.
Low-carb chocolate is typically high in maltitol, a type of sugar
alcohol that may be partially absorbed by the body but is not
counted as carbs by the manufacturer. If maltitol is absorbed, it is
likely that blood sugar and insulin levels will rise. The remaining
carbohydrates end up in the colon, where they can cause gas and
diarrhea.
While low-carb chocolate made with erythritol or stevia is likely to
be safe, keep in mind that any sweetener can cause sugar cravings.
To avoid being duped into purchasing unhealthy "low carb"
products, follow these two simple rules:

9. ● Unless you are certain of the ingredients, do not purchase
"low carb" versions of high carb foods such as cookies, bars,
chocolate, bread, pasta, or ice cream.
● Avoid products that contain the words "net carbs." That could
be an attempt to deceive you.
Consume high-quality, minimally processed real food. Ideally, the
food you buy should not even have an ingredient list.
When it came to overeating, a landmark 2019 study found that the
level of food processing was far more important than the
macronutrient composition. Despite an attempt to match the
amount of protein, carbs, fat, and fiber, those randomised to highly
processed foods consumed over 500 calories per day more than
those randomised to less processed foods.
4. Eat only when you are hungry
When eating low carb or high satiety foods, eat only when hungry
(see tip #2 above). And what if you aren't hungry? Don't eat
anything. Eating more food than you need to stay satisfied will
stymie weight loss. This is so significant that it deserves its own
section.

10. Reduce unnecessary snacking
Unnecessary snacking can also be an issue on a low-carb diet. Some
foods are simple to consume because they are tasty and readily
available. Here are three common pitfalls to avoid on a low-carb or
keto diet:
1. Cream and cheese are Dairy products. They satisfy and work
well in cooking. However, issues arise when you eat a lot of
cheese in front of the TV in the evening despite not being
hungry. Take care of that. Another issue could be eating a lot
of cream with dessert when you're already full and continuing
to eat because it tastes good. Another common offender is
drinking copious amounts of heavy cream in coffee several
times per day.
2. Nuts. It's very easy to eat until all of the nuts are gone, no
matter how full you are. A word of advice: According to
science, salted nuts are more difficult to stop eating than
unsalted nuts. Salted nuts tempt you to eat more. That's useful
to know. Another tip: Instead of bringing the entire bag to the
couch, bring a small bowl.
3. Baking with low carbs. Even if you only use almond flour and
sweeteners, snacking on baked goods and cookies usually
means eating when you aren't hungry — and yes, this will
slow down weight loss.

11. Feel free to skip meals.
Do you have to eat breakfast? According to research, the answer is
no. If you are not hungry, do not eat. This applies to any meal.
The hunger and desire to eat tend to decrease significantly on strict
low-carb or higher satiety diets. Be happy if this occurs! Don't fight
it by eating foods you don't want. Instead, wait for the hunger to
return before eating again. This will save you both time and money
while also hastening your weight loss.
Some people are afraid that if they do not eat every three hours,
they will lose control. They obsessively snack all the time because
they are afraid that this "urge to binge" will destroy their diets.
This constant snacking may be necessary to control hunger and
cravings that may arise during a high-carb diet, but it is usually
unnecessary on a low-carb diet. Hunger will return gradually, and
you should have enough time to prepare food or grab a snack.

12. 5. Measure your progress wisely
Tracking successful weight loss can be more difficult than you
might think. Putting your weight first and stepping on the scale
every day may be deceptive, cause unnecessary anxiety, and
undermine your motivation for no reason.
The scale is not always your friend. You may wish to lose fat, but the
scale also measures muscles, bone, and internal organs. Muscle
gain is beneficial. As a result, weight and BMI are imprecise
indicators of your progress. This is especially true if you've recently
completed a period of semi-starvation (which may accompany
calorie-counting), as your body may want to rebuild lost muscle.
Beginning weight training and gaining muscle can also mask fat
loss.
Losing fat and gaining muscle is great progress, but if you only
measure your weight, you may miss it. As a result, it's best to track
your body composition as you lose weight. This can be
accomplished using a DEXA scan, hydrostatic weights,
plethysmography scales, and other methods. If these are not
available, it is a good idea to measure your waist circumference to
track the disappearance of your belly fat.

13. Here's how to go about it:
1. Wrap the measuring tape around your midsection, just above
your belly button (to be exact: at the midpoint between your
lowest rib and the top of your hipbone, at your side)
2. Exhale slowly and relax (don't suck your stomach).
3. Check that the measuring tape fits snugly but does not
compress your skin.
4. Measure
I recommend aiming for "good," but this isn't always possible.
Young people can usually do it, but for some middle-aged or older
people, getting all the way to "decent" may be a major
accomplishment.
However, even your waist size may be deceiving. A 37-inch waist
for someone 6 feet 7 inches tall is not the same as a 37-inch waist
for someone 5 feet 2 inches tall. As a result, your waist to height
ratio may be an even more accurate measurement. Simply multiply
your waist measurement (in inches or centimetres) by your height.
A value of less than 0.5 indicates a lower risk of insulin resistance
and metabolic dysfunction. More information can be found in the
diagnosis section of our insulin resistance guide.

14. Measuring Progress
I recommend measuring your waist circumference and weight
before beginning your weight loss journey, and then perhaps once a
week or once a month after that. Keep track of your progress by
writing down the results. You can measure more areas if you want:
around the buttocks, chest, arms, legs, and so on.
Please keep in mind that your weight can fluctuate by several
pounds from day to day, depending on fluid balance and digestive
system contents. Don't be concerned about short-term
fluctuations; instead, focus on the long-term trend.
When you first start out, check other important
health markers, such as these:
● High blood pressure
● Fasting blood glucose and/or HbA1c levels
● Profile of Cholesterol (including HDL, triglycerides)
Even before significant weight loss, these markers are frequently
improved by a low-carb diet. Rechecking these health markers after
a few months can be beneficial to your motivation because they

15. usually show that you're not only losing weight but also gaining
health.
6. Be persistent
Gaining a lot of weight usually takes years or decades. Trying to
lose it all as quickly as possible by starving yourself may not be a
good long-term strategy; instead, it may be a recipe for "yo-yo
dieting."
Furthermore, you must set realistic expectations for your health
and weight loss goals. More information on realistic expectations
can be found in our comprehensive guide.
What to aim for
It's common to lose 2-6 pounds (1-3 kg) in the first week of a strict
low-carb or high satiety diet, and then on average about one pound
(0.5 kg) per week as long as you have a lot of weight to lose. This
equates to approximately 50 pounds (23 kilogrammes) per year.
However, not everyone loses weight at this rate.
Young men can lose weight faster than this. Postmenopausal
women may lose weight more slowly. People who follow a strict
low-carb diet, as well as those who exercise frequently, may lose
weight faster. And the more weight you want to lose, the faster you

16. can start losing it—though some of the weight you lose will be due
to water loss at first.
As you get closer to your ideal weight, your weight loss may slow
until you reach a weight that your body feels is comfortable with. As
long as they eat when hungry, very few people become underweight
on a low-carb or higher satiety diet.
Initial stumbling blocks
Are you coming off a semi-starvation period (which can occur with
calorie counting)? At first, focus on your waist circumference and
health markers, as weight loss can take several weeks.
Weight loss stalls
Expect weight loss plateaus: months when the scale shows no
movement. Everyone slams into them. Maintain your cool.
Continue doing what you're doing, and things should start
happening again soon.

17. How to Maintain Long-Term Weight Loss
Long-term weight loss and maintenance will be difficult unless
your habits are drastically altered. If you lose weight and then
return to your previous way of life, don't be surprised if the excess
weight reappears. It usually does.
However, this does not imply that the diet you used to lose excess
weight is the only diet that will work for you. Clinical evidence
suggests that a ketogenic diet may work well at first, but that a
moderate carbohydrate, higher satiety diet may work better in the
long run. The key is to keep an open mind and to be willing to
change your mind along the way.
Long-term change and patience are usually required to maintain
weight loss. Don't fall for one of these magical diet scams, no
matter how appealing it may be.
Forget about quick fixes: If you lose some weight each month, you
may eventually lose all of your excess weight. That is unavoidable
progress. That's exactly what you want.

18. 7. Avoid eating too much fruit
This is a contentious piece of advice because fruit now has an
almost magical health aura. While fruit contains fibre,
antioxidants, and essential vitamins, it also contains a significant
amount of sugar - approximately 10% by weight (the rest is mostly
water). Just take a bite out of an orange or a grape. Isn't that great?
Consuming whole fruits in moderation, especially those low in
sugar, such as berries, can absolutely be part of a healthy diet.
Fruit's soluble fibre can help with short-term satiety; it also reacts
with water in your gut to form a thick gel that helps delay and
reduce the amount of sugar absorbed. In fact, up to 30% of the
sugar in fruit may be lost.
Larger amounts of fruit, on the other hand, will deliver a significant
sugar load to your intestines. Even if only 70% of the sugar is
absorbed, 70% of a large number remains large. Five servings of
fruit per day, for example, can be equivalent to the amount of sugar
in 16 ounces (500 ml) of soda - 52 grams!
Isn't fruit natural?
Most people believe that fruit is natural, but today's fruits in the
grocery store bear little resemblance to what fruits looked like

19. before they were cultured. Modern domesticated fruits are larger,
less bitter, and have thinner peels and smaller seeds. This makes
them tastier and easier to eat, and because of their larger size, they
may contain more sugar per piece of fruit than their predecessors.
8. Avoid consuming beer
Beer contains quickly digested carbs that inhibit fat burning. That is
why beer is sometimes called "liquid bread." There's a reason the
phrase "beer belly" exists.
When trying to lose weight, here are some better (lower-carb)
alcoholic options:
● Wine (red or dry white) (red or dry white)
● Champagne without sugar
● Whisky, cognac, and vodka are examples of hard liquor (avoid
sweetened cocktails – try vodka, soda water, lime instead)
These drinks are healthier than beer because they contain little
sugar or digestible carbohydrates. However, excessive alcohol
consumption may slow weight loss, so moderation is still advised.

20. 9. Stay away from non-caloric sweeteners
Many people believe that replacing sugar with non-caloric
sweeteners will reduce their calorie intake and result in weight loss.
It appears plausible. Several studies, however, have failed to
demonstrate a clear benefit in weight loss from using non-caloric
sweeteners instead of plain sugar.
Non-caloric sweeteners have been shown in studies to increase
appetite and maintain cravings for sweet foods. Furthermore, a
recent independent study found that switching from non-caloric
sweeteners to water helped women lose weight.
This could be due to the increased insulin secretion caused by some
non-caloric sweeteners. Perhaps this is why something strange
occurred when Dr. Eenfeldt tested Pepsi Max.
If you're having trouble losing weight, we recommend avoiding
sweeteners. As an added bonus, once you're no longer accustomed
to the overpowering sweetness of processed low-carb food
products and "diet" sodas, you'll likely find it easier to enjoy the
natural sweetness of real food.

21. 10. Examine any medications
Many prescription medications can prevent you from losing weight.
Discuss any treatment changes with your doctor. Here are the top
three offenders:
● Insulin injections, particularly at higher doses, are likely the
most difficult barrier to weight loss for many diabetics. There
are three ways to reduce your insulin requirement:
A. Eat fewer carbs, which makes losing weight easier. The
less carbs you eat, the less insulin you require.
Remember to consult with your healthcare provider
before reducing your doses.
B. If this isn't enough, metformin (an insulin sensitising
drug) can help reduce the need for insulin (at least for
people with type 2 diabetes).
C. If this is not enough to get you off insulin (again, for
people with type 2 diabetes), talk to your doctor about
trying a drug from one of the newer classes, such as
GLP-1 analogues or DPP-4 inhibitors. Within these two
categories, there are numerous options; what you need to

22. know is that the drugs in these classes reduce the need
for insulin and may also cause weight loss through other
mechanisms — other than simply using less insulin.
More information on starting low-carb or keto with diabetes
medications can be found in our guide.
● Other diabetes medications, such as those that stimulate
pancreatic insulin secretion (e.g., sulfonylureas), frequently
cause weight gain. Amaryl (glimepiride), Glucotrol/Minodiab
(glipizide), Euglucon (glibenclamide), and Daonil are
examples (glyburide). Actos (pioglitazone), Starlix
(nateglinide), and Prandin/NovoNorm (repaglinide) are other
diabetes medications that promote weight gain. However, not
metformin. More information on diabetes
● Cortisone and other glucocorticoids (for example, prednisone,
prednisolone, and dexamethasone) are also common culprits.
In the long run, these drugs may cause weight gain, especially
at higher doses (e.g. more than 5 mg prednisolone per day).
Unfortunately, cortisone is often necessary for those who are
prescribed it, but the dose should be adjusted on a regular
basis in collaboration with your healthcare provider so you
don't take more than you need.

23. These other medications may also cause complications:
● Neuroleptic/antipsychotic medications, particularly newer
ones like Zyprexa, can frequently promote weight gain
(olanzapine).
● Some antidepressant medications, particularly older tricyclic
antidepressants (TCAs) like Elavil/Tryptizol/Saroten
(amitriptyline) and Anafranil (clomipramine), as well as
newer drugs like Remeron, can cause weight gain. Lithium (for
bipolar disorder) frequently leads to weight gain. The most
commonly prescribed antidepressants, known as SSRIs, have
less of an effect on weight. More information on depression
● Some contraceptives, particularly those that contain only
progesterone and no oestrogen, such as the mini-pill,
contraceptive injection, or contraceptive implant, may cause a
slight weight gain. More information on fertility.
● Beta blockers, a type of blood pressure medication, may cause
weight gain in some people. Seloken/Lopressor (metoprolol),
Tenormin (atenolol), and other medications fall into this
category. More information on hypertension.

24. ● Weight gain may be caused by epilepsy medications (e.g.
carbamazepine and valproate).
● Weight loss can be hampered by allergy medications and
antihistamines, especially at high doses. Cortisol is even more
dangerous (see above). More information on allergies.
● Antibiotics may cause weight gain temporarily by disrupting
the gut microbiota and increasing the amount of energy we
absorb from food. This is still speculative for humans, but it is
a reason to avoid using antibiotics unless absolutely
necessary.
11. Stress less, sleep more
Have you ever wished for more sleep or a less stressful lifestyle in
general? Most people have - stress and lack of sleep can be
detrimental to one's weight.
Chronic stress and insufficient sleep may raise stress hormone
levels in your body, such as cortisol. This can lead to increased
hunger, overeating, and weight gain. If you want to lose weight, you
should consider ways to reduce or better manage excessive stress in

25. your life. Although this frequently necessitates significant changes,
it may have an immediate impact on your stress hormone levels
and possibly your weight.
You should also make an effort to sleep well, preferably every night.
Strive to wake up refreshed on your own, rather than relying on an
alarm clock. If you're the type of person who is constantly startled
awake by the alarm clock, your body may never get enough rest.
One way to avoid this is to go to bed early enough so that your body
can wake up on its own before the alarm clock goes off. Allowing
yourself to sleep well is another way to reduce stress hormone
levels.
Sleep deprivation, on the other hand, is closely linked to sugar
cravings. It also has a negative impact on self-control and makes
succumbing to temptation painfully easy (it's no coincidence that
induced sleep deprivation is a common interrogation technique).
Similarly, lack of sleep undermines your motivation to exercise.
Sleeping problems?
Do you have trouble sleeping even when you have plenty of time?
Here are five useful hints:

26. 1. Maintain a consistent bedtime routine. This will help your
body prepare for sleep at that time in the long run.
2. After 2 p.m., no coffee. Just don't, and keep in mind that
caffeine takes time to leave your system.
3. Limit your alcohol consumption to three hours before going to
bed. While alcohol may make you drowsy, it degrades your
sleep quality.
4. Attempt to get regular morning exercise. Regular physical
activity in the early part of the day may make it easier to fall
asleep. Exercise later in the day may be stimulating for some
people and make falling asleep more difficult. Because the
evidence is conflicting, it is likely that it is dependent on how
you react to afternoon exercise — so pay attention to how it
affects your sleep!
5. Every day, get 15 minutes of sunlight. This is beneficial to your
circadian rhythm (or "body clock").
Finally, ensure that your bedroom is sufficiently dark and
maintains a comfortable temperature. Rest well!

27. Difficult, but worthwhile
Many people may find the above guidelines difficult to follow,
possibly due to a lack of time (or the equivalent - small children!).
But stressing less and sleeping more doesn't just feel good. It can
also help you lose weight.
12. Reduce your intake of dairy and nuts
Can you eat whatever you want and still lose weight? This
frequently works well in conjunction with a low-carbohydrate or
high-satiety diet, as appetite regulation often improves.
Despite the fact that a low-carbohydrate diet generally makes it
easier to eat just enough, there are some low-carbohydrate foods
that have lower satiety and may become a problem in larger
quantities. If you're having trouble losing weight on a low-carb
diet, try switching to a higher satiety diet and reducing:
● High fat dairy products (yogurt, cream, cheese)
● Nuts
High fat dairy products contain varying amounts of lactose (milk
sugar) and a lot of fat calories, both of which can slow down weight

28. loss if consumed in excess. As a result, reducing your intake of
high-fat dairy products may help you lose weight faster.
Remember that fat has twice the calories per gramme as carbs or
protein; thus, high-fat, highly palatable foods can quickly deliver a
massive calorie load.
You don't have to worry about extra carbs when it comes to butter
because it's almost entirely fat. However, as with any other source
of fat, if butter is consumed in excess, the calories can add up, and
your dietary fat will most likely be burned for fuel rather than body
fat.
The second food to watch is nuts, which contain a fair amount of
carbohydrate as well as a significant amount of fat calories, and it's
very easy to overeat them. As a result, nuts have a low satiety per
calorie.
The high calorie content of a handful of nuts can stymie weight
loss. If you are trying to stick to a strict ketogenic diet with a daily
carbohydrate allowance of 20 grams, you should be aware that
cashew nuts are among the worst carbohydrate sources - they
contain around 20% carbohydrate by weight.

29. This means that eating 100 grammes of cashews (which happens in
an instant!) will satisfy your daily requirement. Peanuts are
typically 10-15% carbohydrate, which does not put them in the
clear.
So, for those of you struggling to lose weight, use nuts sparingly.
For those on a strict keto diet, the most carb-free options are
macadamia nuts (usually around 5% carbs) or Brazil nuts (4%).
13. Vitamin and mineral supplements
To function properly, your body requires a certain amount of
essential vitamins and minerals. What happens when there aren't
enough of them? What happens if you eat too little food or if the
food you eat isn't nutritious enough? It is possible that our bodies
will notice and respond by increasing our hunger levels.
After all, eating more increases our chances of getting enough of
whatever nutrient we are deficient in. On the other hand, consistent
access to vitamins and minerals may result in decreased hunger
and cravings, promoting weight loss.
The preceding is pure conjecture with no solid evidence to back it
up. However, a few studies indicate that it may not be far from the
truth.

30. Vitamin D
Vitamin D deficiency may be the most common deficiency in
northern countries such as Canada and parts of the United States.
Overall, the research on the relationship between vitamin D and
weight loss is contradictory, and it is impossible to conclude that
taking vitamin D will result in weight loss. Nonetheless, studies
show that, when compared to a placebo, a vitamin D supplement
may help reduce your fat mass or waist measurement, even if you
are not losing weight.
In one of the studies, 77 overweight or obese women received either
a 1000-unit vitamin D supplement or a placebo every day for three
months. Although the total weight loss was similar, those who took
the vitamin D supplement lost 2.7 kg (6 pounds) more body fat on
average. This was significantly more than the placebo group, which
lost only 0.4 kg on average.
Multivitamins
The research on vitamin and mineral supplementation for weight
loss is limited and of poor quality overall.
However, a clinical trial from 2010 involved around a hundred
women with weight issues who were divided into three groups. The

31. first group received a daily multivitamin supplement, the second a
daily calcium supplement, and the third a placebo. The study lasted
six months.
Surprisingly, the results revealed that neither the calcium nor the
placebo group's weight had changed. The multivitamin group, on
the other hand, lost more weight - an average of 3.6 kg (8 pounds)
more - and improved several health markers. Their basal metabolic
rate (the rate at which the body burns calories when at rest)
increased, among other things. The differences were statistically
significant despite their small size.
14. Make use of intermittent fasting
There are a lot of things to think about before moving on to tip #14,
but don't let that stop you. When trying to lose weight, intermittent
fasting can be an effective tool. It could be ideal if you're stuck at a
weight loss plateau despite "doing everything right" - or if you
want to accelerate your weight loss.
Intermittent fasting is exactly what it sounds like: not eating for a
set period of time.
Fasting for 16 hours (including sleep) is probably the most popular
option, and it is usually simple to do on a low-carb or high-satiety

32. diet. It entails foregoing breakfast in favour of a cup of coffee (or
other non-caloric fluid) and eating lunch as the day's first meal.
Fasting from 8 p.m. to 12 p.m., for example, equals 16 hours.
Another option is to skip dinner: eat breakfast and lunch within 8
hours — for example, 8 a.m. to 2 p.m. — and then skip dinner until
8 a.m. the next day.
There are numerous variations of intermittent fasting, but this 16:8
method (16 hours of fasting followed by an 8-hour eating window)
is the one we recommend as a starting point. It is frequently
effective, generally simple, and does not necessitate calorie
counting.
You can do a 16:8 fast as many times as you want. For example,
twice a week, only on weekdays, or every day. In fact, because their
appetite is reduced on a low-carb or keto diet, some people
unintentionally fall into this habit (see weight loss tip #4, eat only
when hungry).
Although doing it more frequently may improve your results,
long-term research is lacking. As a result, we simply don't know
whether frequent fasting reduces resting metabolic rate in the same
way that continuous caloric restriction does, making weight loss
and maintenance more difficult in the long run.

33. Furthermore, clinical evidence suggests that when people first try
intermittent fasting, they may feel the urge to overeat calories
during their eating window. If this is the case, it may not be the best
time to experiment with IF. Instead, focusing on higher satiety
eating first may help you feel less hungry and less tempted to
overeat during your eating window.
15. Exercise with caution
Do you ever wonder why this weight loss tip isn't listed until
number 15? It's because exercise is vastly overrated as a single
weight-loss intervention.
Have you ever seen the show "The Biggest Loser"? Participants
take months off from their jobs (and families). They are only
allowed small portions of food and must exercise as if it were their
full-time job - 40 hours per week, sometimes more. In the long
run, this method is clearly unsustainable for the average person.
Taking the stairs instead of the elevator, or getting off the bus one
stop earlier, will most likely have no effect on the numbers on your
bathroom scale. It's a legend. According to studies, if you're just
starting out, you'll need at least 30-60 minutes of exercise per day
to noticeably lose weight. Part of the reason is that exercise makes
people hungry, and eating more reduces its weight-loss benefits.

34. While the effect of exercise on our weight is overstated, exercise
can still provide meaningful health benefits even if we do not lose
weight. More information can be found in our exercise guide. But
it's not a good idea to eat unhealthy processed foods and drink
sugar water (so-called "sports drinks"), then exercise for hours
every day to make up for it. That's analogous to digging a hole into
which you place your ladder, then stand on it to paint your house's
basement windows.
Other behaviors or issues in your life cannot be compensated for
through exercise. Those must be dealt with first.
16. Increase your ketone levels
We've reached tip number sixteen. If you're still struggling to lose
weight despite following the 15 pieces of advice listed above, you
might want to consider a controversial option: higher ketone levels
(this advice applies only to people following a ketogenic diet).
What makes it so contentious? For most people, "lower" or
"higher" ketone levels make no difference in terms of health or
weight loss, and we do not recommend aiming for a specific ketone
level in general. However, for some people who are stuck at a
weight plateau while on a low carb diet, increasing ketone levels
may be beneficial.

35. So, how exactly does this work? Here's a quick rundown: The first
piece of advice was to eat low carb. This is because a low-carb diet
lowers your insulin levels, allowing your fat deposits to release
their stored energy and shrink.
This causes you to want to consume fewer calories than you expend
- without feeling hungry - in order to lose weight. Several of the
earlier mentioned tips are about fine-tuning your diet to improve
this effect.
Ketosis
Ketosis is a metabolic state in which the body efficiently burns fat.
The brain, too, runs on fat in the form of ketone bodies. These are
energy molecules in the blood (similar to blood sugar) that the liver
converts from fat to fuel our brains.
The amount of insulin in your bloodstream must be low to
encourage ketone production. The lower your insulin levels, the
more ketone bodies you produce. And having a well-controlled,
sufficient amount of ketones in your blood is basically proof that
your insulin is very low - and thus that you're getting the most out
of your low-carbohydrate diet.

36. Measuring ketones
There are now reasonably priced devices available for measuring
ketone levels at home. With just one needle prick of the finger,
you'll know your blood ketone level in seconds.
Here are some guidelines for interpreting blood ketone results:
● Ketosis is not defined as levels below 0.5 mmol/L. You're
probably not burning as much fat at this level. However, there
is some debate about this cut off level because there have been
few head-to-head trials comparing low levels of ketone
production. Some studies have found that a ketogenic diet
with ketone levels as low as 0.3mmol/L can be beneficial.
● Nutritional ketosis is defined as 0.5-3.0 mmol/L. This is where
you are most likely to notice weight loss and improved
metabolic health. It won't matter where you fall in this range
for most people.
● The higher end of nutritional ketosis is around 1.5 - 3 mmol/L.
If you are on a ketogenic diet to treat a neurological or mental
health problem, you may benefit from a higher ketone range.
However, solid data to back this up is lacking. Before making

37. any changes to your medical treatments, always consult with
your healthcare provider.
● Numbers greater than 3 mmol/L are not required. That is, they
will achieve no better or worse results than if they were at
0.5-3 mmol/L. Higher numbers can also indicate that you
aren't getting enough food. High ketone levels can also be
caused by a severe lack of insulin in people with type 1
diabetes.
17. Examine your hormones
So you've followed the previous advice, made significant lifestyle
changes, and determined that neither medication nor vitamin
deficiency is a problem. You've even experimented with increasing
your ketone levels. And you still can't get to your normal weight?
If this describes you, it may be time to consider whether hormonal
imbalances are the source of your problems. There are three
common areas of concern:
1. Thyroid hormone
2. Sex hormones
3. Stress hormones

38. Thyroid hormone
Thyroid hormone deficiency can cause decreased metabolism in
some people, most notably women. Hypothyroidism is
characterised by the following symptoms:
● Fatigue
● Cold intolerance
● Constipation
● Dry skin
● Weight gain
Weight gain due to decreased metabolism usually does not exceed
15 pounds in these cases.
Your doctor can easily arrange for you to have a blood test to
determine your thyroid stimulating hormone concentration. If the
test results show that everything is normal, your thyroid gland is
probably fine. Even if the TSH is within the normal range, it is
possible to have mild hypothyroidism.
If your TSH is in the normal range but you suspect you have
hypothyroidism, you should have free T4 (thyroid hormone level)
and thyroperoxidase (TPO) antibodies tested. If your free T4 level is

39. low or your TPO antibody level is high, you may benefit from
thyroid hormone treatment, but this is not guaranteed.
Is it possible to avoid becoming thyroid hormone deficient? Maybe.
Although there are no known treatments to stop an autoimmune
attack on the thyroid, normal thyroid function requires adequate
vitamins and minerals such as iodine, selenium, and iron.
What if you've optimized your vitamin and mineral intake but still
have low thyroid hormone levels? An autoimmune reaction against
the thyroid gland is the most common cause of hypothyroidism.
Typically, this is treated with supplemental T4 in the form of
levothyroxine, which the body converts into the active form of
thyroid hormone, T3. Some hypothyroid patients will benefit from
the addition of T3 (liothyronine) to their T4 therapy.
Others will prefer desiccated pig thyroid (which contains T4 and
T3), though this treatment is still controversial and is not widely
used.
Whatever form of thyroid hormone replacement you choose, the
key is to monitor your levels and symptoms to ensure you aren't
over- or under-replacing thyroid hormones.

40. Sex hormones
Sex hormones have an impact on your weight as well:
Women: PCOS (polycystic ovarian syndrome) is an endocrine
disorder that raises testosterone and insulin levels in women. This
can include weight gain, menstrual disorders (which are extremely
common), infertility, acne, and male pattern hair growth. A
low-carbohydrate diet may aid in the treatment of this condition.
More about PCOS.
Estrogen levels can fluctuate dramatically during menopause,
eventually dropping to low levels as the ovaries lose their ability to
produce it. This stage of life is frequently associated with a decrease
in metabolic rate and some weight gain, particularly around the
gut. Current research suggests that oestrogen replacement therapy
may aid in achieving a more favourable body composition, though
its effect on weight is minimal at best.
Men: testosterone levels gradually decline after middle age, which
is considered normal. The decline is sometimes greater than what
would be considered normal. This is associated with some weight
gain, most commonly around the stomach, as well as decreased
muscle mass.

41. Mild testosterone deficiency can be alleviated in part by engaging in
healthy exercise routines and taking vitamin D supplements.
A more severe deficiency, as determined by blood testing, is usually
treated with testosterone replacement therapy.
However, both men and women should be aware that long-term
testosterone or estrogen supplementation can have negative side
effects.
Accepting that you don't (and shouldn't!) have the body of a
20-year-old when you're at least twice that age may be prudent.
Instead, focus on living a healthy lifestyle and being as happy and
grateful as you can for the body you have.
Stress hormones
Another possible hormonal issue underlying stubborn weight
issues is cortisol, the main stress hormone. Too much cortisol can
increase hunger, resulting in weight gain, particularly around the
midsection.
Chronic stress and lack of sleep (see tip #11) are the most common
causes of elevated cortisol, followed by cortisol medication (see tip
#10). It is critical to recognise that the underlying stress and sleep

42. issues must be addressed; supplements that promise to lower
cortisol levels will most likely not help you lose weight if the
underlying cause has not been addressed.
In extremely rare cases, you may be dealing with a type of tumour
that stimulates cortisol production. Cushing's syndrome is the
medical term for this condition. If you suspect you have this
condition, see your doctor, who will order appropriate tests or refer
you to an Endocrinologist.
18. consider weight loss medications
It sounds like a nightmare. Continue to live your current lifestyle,
take a daily pill, and effortlessly lose your excess weight. This is
why weight loss medications are a multibillion-dollar business.
So, do they actually work? Yes, to some extent. However, the
majority are not as effective as you might think, and they may have
serious side effects.
The majority of available drugs result in modest weight loss (about
5% of body weight on average), sometimes at the expense of
annoying side effects. More recent medications provide greater
weight loss, up to 10% or even 15% of body weight, but you must

43. continue the drug indefinitely to maintain any weight loss benefit.
That's right: if you stop taking the drug, you'll likely regain the
weight you lost, plus more if your weight was already on the rise
before you started taking it.
Supplements without a prescription
The internet is full of claims about magical supplements that can
help you lose weight. Unfortunately, they will only make your
wallet thin. This is true even if they were mentioned on Dr. Oz - you
do realise that's an entertainment show, don't you?
Any non-dangerous or illegal prescription-free supplements for
sale are likely to have a minor or insignificant effect on your weight.
This is true even for the vitamin supplements mentioned in advice
#13 - the effect is certainly small, but it's also safe - possibly even
healthy - and dirt cheap, making it a potentially smart bonus.
There are also prescription-free "carb blockers" available that are
supposed to prevent the body from absorbing the carbs we
consume. Even in studies funded by the companies selling the
products, the effects are typically minor. It is far more effective
(and also free) to avoid carbs in the first place.

44. Appetite suppressants from the past
In the United States, FDA-approved amphetamine-like appetite
suppressants for less than 12 weeks of continuous use are still
available. These medications are not approved in the European
Union. Here are some examples:
● Phentermine
● Phendimetrazine
● Benzphetamine
In the United States, phentermine is relatively cheap, generally
well-tolerated, and only moderately effective for many people.
Because it is only FDA-approved for short-term use, many
weight-management doctors will continue to prescribe it
"off-label" as a long-term strategy if the patient is doing well on
the drug and is willing to accept the risks. There have been no
studies to date that show the negative consequences of this
strategy.
Nonetheless, these medications may cause insomnia, heart
palpitations, headaches, and elevated blood pressure. It is therefore
critical to be closely monitored, at least during the first few months

45. of treatment, to ensure that blood pressure and heart rate do not
rise excessively. Also, keep in mind that these are controlled
substances that require a special prescription.
The “fat blocker” pill
Let's take a look at another older drug, Xenical (orlistat), which is
also available without a prescription in a lower dose than Alli.
This medication stops the body from digesting fat in the intestines.
Instead, it simply passes through you and ends up in the toilet —
or, in the worst-case scenario, in your pants.
Side effects, which are most common when consuming a meal high
in dietary fat, include stomach cramping, gas, leaking oily stool,
and inability to control bowel movements.
Because the negative reinforcement of these side effects
encourages the user to avoid dietary fat, this medication is
generally incompatible with a low-carb, high-fat diet.
However, if your version of low carb is high in protein and low in
fat, this pill may provide you with the extra boost you require;
otherwise, you may want to avoid orlistat. Many doctors have
already done so.

46. The bottom line
There is no weight loss drug that can make people thin quickly. All
of these medications have potential side effects, and the majority of
them are ineffective.
While GLP-1 analogues such as liraglutide and semaglutide show
promise, they are prohibitively expensive and, like all weight loss
medications, only work for as long as you continue to take them.
Many people who want to lose weight have more than 5-10% of
their body weight to lose. As a result, even the most effective weight
loss drug can only be used as a supplement to dietary and lifestyle
changes. That is why this piece of advice ranks 18th out of 18. It may
be a useful addition for some people, but the advice further down
the list is what will make the most of a difference.