Finding a weight loss program to follow can be terrifying and exhausting. You have heard many people suggest one method or another, and then heard even more people talk negatively about these same methods. 

Sometimes there are horror stories out there – people have fallen ill from following this method or gained rather than lost when following this method. The weight loss industry is filled with myths, false beliefs, and blatant lies. 

While you may decide to take the time to sort through each statement and find the science that backs it up or disproves it, this can become tedious. Here is an outline of weight loss ideas that have evidence to back them up.

Drinking water before meals

Every weight loss method out there will tell you to drink more water. Some may tell you iced water since the process your body goes through to heat it up burns more calories. 

Others may tell you to drink hot water because this reduces your core temperature and kick starts your metabolism while also clearing your body of toxins. Whether you drink cold or hot water is not important. What is important is drinking water, especially before a meal

Drinking two glasses of water about half an hour before each meal helps you consume fewer calories, resulting in weight loss. Water is a zero-calorie drink, and when you drink it before a meal, it starts the digestion process while also taking up space. Therefore, your body digests more efficiently, but you also eat less.

Drink (black) coffee and green tea

Surprisingly, a lot of weight loss has something to do with what you drink. People often focus too much on food and what they’re not allowed to eat, that they forget about what they’re drinking. 

Obviously, things like soda are going to slow your weight loss, as they contain a large amount of sugar and empty calories. However, never underestimate the value of a little caffeine. 

Black coffee without sugar can boost your metabolism by 3%-11%, and it is high in antioxidants. Green tea contains less caffeine but is high in catechins, which work together with caffeine to boost metabolism and weight loss. These also provide a tasty break from water.


Many people will speak against fasting, making claims that is it bad for your health or causes your body to store fat. However, if you follow an intermittent fasting guide, you are likely to boost your metabolism and help yourself live longer. 

Intermittent fasting lets you cycle between periods of eating and not eating, and has been shown to be an effective weight loss method. Additionally, if your goal is to build muscle, intermittent fasting can help you maintain muscle mass more than other weight loss methods. 

Even bodybuilders use intermittent fasting since it helps retain muscle mass while also maintaining a low body fat percentage. While it may sound daunting to stop eating for periods of time, following the right method of intermittent fasting can make it feel like a breeze.


Eggs are considered a high satiety food. Studies have shown that eating eggs at breakfast can reduce overeating at lunch. You are less likely to feel hungry, and therefore less likely to snack. This can save you 300-400 calories per day, aiding weight loss or preventing weight gain. 

Additionally, eggs are a protein, which means your body cannot store egg calories as fat. If you are concerned about eggs and cholesterol, studies show that you can eat three whole eggs per day with no effect on your cholesterol levels. 

However, these studies have not given people more than three eggs per day, so the effects of high egg consumption are undocumented. It is important to eat everything in moderation, though, and eggs are no exception. Two eggs at breakfast and an egg at lunch should do enough to help you on your health journey.