11. Fast Intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.
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 (38Trusted Source).
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 (39Trusted Source, 40Trusted Source).
Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat (41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).
Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
Shop for green tea and matcha green tea online.
13. Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods.
In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less (45Trusted Source, 46Trusted Source).
14. Count Calories Once in a While
Being aware of what you're eating is very helpful when trying to lose weight.
There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat (47Trusted Source, 48Trusted Source, 49).
Using an app or another electronic tool may be even more beneficial than writing in a food diary (50Trusted Source, 51Trusted Source).
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15. Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes (52Trusted Source, 53Trusted Source).
People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones (54Trusted Source).
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55Trusted Source).
16. Try a Low-Carb Diet
Many studies have shown that low-carb diets are very effective for weight loss.
Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories (56Trusted Source).
This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet (57Trusted Source, 58Trusted Source).
A low-carb diet can also improve many risk factors for disease.
17. Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full (59Trusted Source, 60Trusted Source).
Faster eaters are much more likely to become obese, compared to those who eat more slowly (61Trusted Source).
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss (62Trusted Source, 63Trusted Source).
18. Replace Some Fat with Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.
Studies show that they can boost your metabolism slightly, while helping you eat fewer calories (64Trusted Source, 65Trusted Source, 66Trusted Source).
Coconut oil may be especially helpful in reducing the harmful belly fat (67Trusted Source, 68Trusted Source).
Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.
19. Add Eggs to Your Diet
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 (69Trusted Source, 70, 71Trusted Source, 72Trusted Source).
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 (4Trusted Source, 5Trusted Source, 6Trusted Source, 73Trusted Source).
20. Spice Up Your Meals
Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat (74Trusted Source, 75Trusted Source, 76Trusted Source, 77Trusted Source).
Capsaicin may also reduce appetite and calorie intake (75Trusted Source, 78Trusted Source).
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