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There are lots of myth about weight loss, people are being advised to do all sorts of crazy things, most of which have no evidence behind them.

If you are planning to loose weight, these evidence based tips help you better result.

• It is often claimed that drinking water can help with weight loss — and that’s true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
• Eating whole eggs helping you lose weight. You can replace a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.
• Coffee is loaded with antioxidants and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
• Green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.
• Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating, this fasting is as effective for weight loss as continuous calorie restriction. Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made.
• The fiber called glucomannan has been linked to weight loss, this type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories.
• Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
• Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta. Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
• If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet. Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health.
• Using smaller plates may help some people automatically eat fewer calories. However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected.
• Portion control — simply eating less — or counting calories can be very useful, for obvious reasons. Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight. Anything that increases your awareness of what you are eating is likely to be beneficial.
• Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry. Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
• Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass.
• Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly. However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness.
• Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
• Dieting may cause muscle loss and metabolic slowdown, often referred to as starvation mode, the best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.
• Fiber is often recommended for weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
• Vegetables and fruits contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling. Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also very nutritious, so eating them is important for your health.
• Sleep is highly underrated but may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.
• If you experience overpowering cravings and can’t seem to curb your eating no matter how hard you try, you may suffer from addiction. In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.
• Eating protein help to losing weight. Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet. Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.
• If you struggle to get enough protein in your diet, taking a supplement — such as protein powder — can help. One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass.
• Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet. For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving.
• If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single-ingredient foods. These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based on them.
• If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
• Chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal.