Effective Strategies to Shed Pounds, Backed by Science

by Dr. Nick Zyrowski October 02, 2023

The science of weight loss is not some magical formula that only a few people can access. We’ve all seen claims out there guaranteeing rapid weight loss. The problem is, that these schemes are not backed by any real scientific evidence. Many people try so many different diets they get frustrated and finally give up. That’s why we are simplifying the most effective strategies to shed those unwanted pounds, and they are all backed by science. Keep reading to learn the natural ways to manage weight forever and get off the diet roller coaster.

Eat enough food

Now this step may seem counterintuitive because you’re trying to lose weight. Unfortunately, so many people get hyper-focused on losing weight that they cut their calories too low. You may not want to count calories, but if you do, you only want to lower your caloric intake by around 300-500 calories per day. That will ensure you’re not going into starvation mode. (1)

You aren’t trying to go into a crash diet and wreck your adrenals. Slow and steady always wins the race when it comes to fat loss.

Drink more water

This tip may look overly simplified, but many people are chronically dehydrated. According to the statistics, around 75% of Americans are found to be in a dehydrated state. (2) When you drink more water, you are consuming fewer drinks that aren’t good for you, like sugary sodas and coffees that are filled with hidden calories. Many people often drink their calories and are surprised when they can’t lose weight.

Water also boosts your metabolism. Another reason to drink more water is that when you’re thirsty, your body could be misinterpreting that signal as hunger. The next time you feel a sense of hunger, try drinking a glass of water first. Drinking before meals is an excellent way to consume fewer calories when you eat.

Be aware of empty calories

We mentioned how calories can be hidden in sodas and coffees. There are tons of other foods that may be labeled as healthy for you, but in reality, they can be a disaster for your weight loss goals. Think about those chips, cereals, cookies, and breakfast bars that claim to be nutritious. Most of these contain little to no nutrition and after you eat them, you’ll find yourself hungry again soon. (3) Get rid of the processed foods in your diet that can stop weight loss.

Intermittent fasting

Intermittent fasting has gained popularity in recent years for the plethora of health benefits that come with it. When you restrict your eating window, you are burning fat for energy. The easy way to incorporate intermittent fasting for weight loss is to skip breakfast. You can stop eating earlier in the evening, then don’t eat until lunch the next day. By using this method, you’ll be fasting for 16 hours and eating within an 8-hour timeframe. Fasting is also good for your body and can increase cellular repair and reduce inflammation. (4)

Change your diet

You may have heard that abs are made in the kitchen. There is a lot of truth to that. One of the ways to shed some weight is by eating a ketogenic diet. When you eat a high-fat, low-carb diet, you are using your fat stores for energy all the time. You’ll start losing fat and reduce the inflammation in your body. If you don’t want to switch to a keto diet, you can still lower your carbs to 100 grams or less per day. (5)

When changing your diet, you want to eat whole foods that are filled with nutrients. Don’t be fooled by marketing ploys that slap a “keto-friendly” label on everything. Remove those grains and sugars from your diet. Transforming your eating will have a huge impact on weight loss.

Forget the pharmaceuticals

We can’t talk about weight loss without addressing the elephant in the room. Many people have jumped on the bandwagon taking diabetes medication to lose weight. The prescription you may be most familiar with is semaglutide. It’s traditionally taken by people who have diabetes to control their blood sugar. Since many people have found that a side effect of taking this medicine is weight loss, they’ve decided to use it for that purpose. Also, some doctors are now prescribing these drugs for patients to help with weight loss. So, what’s the big deal about using this drug to shed a few pounds? Well, for starters, there are the common risks of gaining all the weight back once you stop the medication. The more severe side effects are things like diabetic retinopathy, kidney failure, allergic reactions, and thyroid cancer. (6)

When you consider the risks of a medication like semaglutide, it simply doesn’t make sense to use it for something it was never intended for in the first place. Instead, if you want to use something that could aid in your weight loss journey, consider a natural alternative like berberine. Taking berberine has been shown to help with weight loss, lower blood sugar, and improve heart health. (7) Some practitioners recommend berberine to their patients for weight loss as it’s a much safer option than taking pharmaceuticals.

Get more sleep

So many of us forget how crucial sleep is for our overall wellness. It’s also mandatory for better weight loss. A lack of sleep is a risk factor for obesity. Not getting proper sleep creates a hormone imbalance in your body that increases the chances of overeating, leading to weight gain. (8)

Not getting adequate sleep causes you to feel bad and not function at your best. A good night’s sleep is one of the foundational principles of health. Now, there are tracking devices you can use to see how much you sleep and how well you rest so that you can make any necessary tweaks to get those eight to nine hours each night.


It’s no secret that exercise is good for you. Some people are immediately turned off by the thought of exercise because they think it means hours in the gym that they may not have. Fortunately, one of the best forms of exercise for weight loss is high-intensity interval training (HIIT). This type of exercise lets you use about 20-25 minutes of vigorous cardio, like sprints, to burn fat in a short amount of time.

In addition to this, you want to incorporate some weight lifting. That will keep your muscles toned and burn fat. You don’t have to join a gym to do this. You can have some dumbbells at home and work out a few times per week. Plan for success Having a plan will ensure that you aren’t caught off guard when those hunger pangs strike. When you have a blueprint for success, you’ll find that losing weight comes naturally, and you’ll feel better than ever. Fat loss doesn’t need to be complicated or expensive. By implementing these practical solutions, you’ll be on the way to a healthier lifestyle. Success with weight loss is not accidental, so you must plan for it with the tips we’ve discussed in this article. If you’re ready to stop the diet confusion and want to get healthy for good, contact us for more information on how holistic medicine can help you shed those unwanted pounds naturally.

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Dr. Nick Zyrowski
Dr. Nick Zyrowski

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