When it comes to techniques for losing weight, there’s no shortage of advice out there—some good, some that doesn’t work, and some downright dangerous. If you’ve ever felt overwhelmed trying to sort fact from fiction, you are not alone. This article cuts through the confusion and gets straight to the point. We’ll break down what weight loss techniques really work, what’s just hype, and what methods might actually be harmful to your health. If you’re just getting started, great! Or maybe you’re a nutrition veteran in need of just fine-tuning a weight loss approach that has worked for you in the past. Either way, this guide is here to help you make safe, smart, and effective choices. Let’s dive into some of the most popular methods people use to lose weight, and the FAQs we hear about them:
Does Intermittent Fasting Work?
Intermittent Fasting (IF) is a popular weight loss technique. Intermittent fasting is also known as “Time Restricted Eating” (TRE). The idea is basically that you go through periods of time intentionally not eating. A common window is only eating between 12 noon and 6:00 pm, and not eating (fasting) the rest of the time. There are a number of proven health benefits of intermittent fasting:
Intermittent fasting is a proven strategy for weight loss. By limiting the eating window, people naturally consume fewer calories (while slightly boosting metabolism), which leads to significant weight loss and reduction in body fat. An umbrella review of clinical trials found that intermittent fasting reduces waist circumference and body fat while preserving lean muscle.
The Mayo Clinic reports that intermittent fasting can lead to short-term improvements in several key health indicators. Research has shown IF to lead to better blood sugar control, weight loss, improved cholesterol levels, lower blood pressure, and reduced chronic inflammation.
Intermittent fasting benefits and risks
Intermittent fasting can be a safe and effective way to lose weight for the right people. However, it is not such a smart choice for:
- People who are diabetic or who are sensitive to drops in blood sugar.
- People who struggle with overeating or food cravings. Going long periods without food can trigger binge eating.
Intermittent fasting for weight loss schedule
If you want to try IF for yourself, give the 6/18 method a try first. Skip breakfast, have lunch around 12:00, a high-protein snack at 3:00 pm, and a portion-controlled dinner at 6:00 pm.
There are other common variations of IF, such as:
- 5:2 Diet: Eat normally for 5 days during the week, and consume only 500-600 calories on two non-consecutive days.
- One Meal A Day (OMAD): Consuming only one meal per day.
- Eat Stop Eat: Total fast for 24 hours once or twice a week.
Counting Calories – Do you have to count calories to lose weight?
In order to lose weight, you have to burn more calories than you eat. Simple concept. Counting calories might not be sexy, but it’s one of the most tried-and-true methods for losing weight. Keeping track of everything you eat can be a game-changer if you do it right – and consistently! Tracking helps you see what your total calorie intake honestly is, and where those calories are coming from. This reality check can help you make smarter choices, and stay accountable to your plan. If you’re looking for a straightforward way to lose weight, calorie control is a solid place to start.
“Makes sense, Dan,” you may be saying to yourself, “But how many calories should I eat to lose weight?”
Great question!
Here are 3 simple ways to estimate your calorie needs:
- Mifflin-St Jeor Equation
This is one of the most widely used formulas used by fitness and nutrition professionals. It calculates your Basal Metabolic Rate (BMR) – the number of calories your body burns at rest – and multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). It looks like this:
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
Your activity adjustment – To find your daily calorie needs, multiply the result by an activity level factor: 1.2 for sedentary, 1.55 for moderately active.
How to count calories for weight loss
There are several ways you can go about counting calories. The best one to chose is the one that you will actually DO for more than a few days! Some people prefer using apps like MyFitnessPal or Lose It!, which make logging meals quick and easy. Others go old-school with pen and paper food journal, recording what they eat and estimating calories based on food labels or online calorie databases. If you want to go deep, you can use a kitchen scale and weigh your food to calculate calories from there. (That’s a great way to learn portions and how much is a serving .) No matter how you track, the key is doing it consistently, and being 100% honest and accurate about what goes in your mouth.
Do Low-Carb Diets Work For Weight Loss?
Cutting back carbohydrates is a simple way to reduce calories and insulin spikes, and those both lead to fat loss. However, keep in mind that low-carb and ketogenic (“keto”) diets have been associated with both positive and negative side effects:
Low carb diet side effects
Positive Side Effects of Low-Carb Diets
- Improved Blood Sugar Control
These diets may help improve glycemic control, making them beneficial for individuals with type 2 diabetes or insulin resistance. - Reduced Triglyceride Levels
Adopting a low-carbohydrate diet can lead to significant decreases in blood triglyceride levels and inflammatory cytokines, which is beneficial for cardiovascular health.
Negative Side Effects of Low-Carb Diets
- Nutrient Deficiencies
Restricting carbohydrate intake can result in deficiencies of essential vitamins, minerals, and fiber. We need plants to be healthy! - Osteoporosis
Long-term adherence to keto diets has been linked to decreased bone density and increased risk of fractures. - Brain Drain and Crabbiness
Withdrawal of dietary carbohydrates may impair memory performance in the short term.
It’s essential to approach low-carbohydrate diets with caution, considering both their potential benefits and risks. You should always consult with a qualified professional before making any significant dietary changes.
Low carb diet food list
If you need some ideas for low-carb eating, try the low-sugar books here, or download this low carb food list for free.
Weight Watchers as a Weight Loss Technique
Weight watchers (WW) has been one of the best weight loss programs for women and men, because it combines two important components of successful weight loss:
Calorie (portion) control. Every food and drink is assigned a Points value based on its nutritional content (considering factors like calories, added sugar, saturated vs. unsaturated fat, fiber, and protein). Healthier, nutrient-dense foods cost fewer points, whereas higher-calorie or sugary foods cost more. Each member receives an individualized daily Points budget (plus weekly Bonus Points for flexibility) tailored to their age, weight, height, and goals (metabolic rate). This system guides portion control and healthier choices without outright banning any food.
Community support. A hallmark of WeightWatchers is its supportive community and coaching infrastructure. Members can attend weekly WW Workshops (formerly called “meetings”), either in-person or via Zoom, led by trained coaches who have personal experience with the program. These group sessions offer accountability, encouragement, and practical tips. Additionally, the WW Connect online community (accessible in the app) lets members share updates, recipes, and victories with millions of fellow members for motivation.
Cutting Out Sugar and Processed Foods
If you’re trying to lose weight, one of the no-brainer moves is to eat less junk food. So reducing your sugar intake, and buyer fewer ultra-processed foods is a very easy way to upgrade your diet.
How to cut sugar out of diet for weight loss
Shameless plug: Beating Sugar Addiction For Dummies is one of the flagship books on how to eat less sugar. And I hear the author is a real genius! 😁
Processed foods to avoid for weight loss
- Sugared soda. And sugar-free soda too, since the artificial flavoring in sugar-free drinks disrupt your satiety hormones – and probably destroy brain cells too!
- Fast food – burgers, French fries, fried food
- Candy and sweets are loaded with sugar and empty calories that can promote cravings and fat storage.
- Processed meats – hot dogs, cured pepperoni and deli meats – are high in sodium, preservatives, and sometimes carcinogenic nitrites.
- Sugary breakfast cereals – Highly processed grains, high in sugar, low in fiber, all causing spikes in blood sugar and hunger.
Safe and effective weight loss pills?
GLP-1 medications are the new kids on the block for weight loss. GLP-1 weight loss drugs (glucagon-like peptide-1 receptor agonists), such as semaglutide (Ozempic, Wegovy) and liraglutide (Saxenda), have become popular because they help regulate appetite and insulin production. By stimulating GLP-1 receptors in the brain, they promote the feeling of fullness, which of course leads to reduced hunger and lower caloric intake. GLP-1 drugs also slow gastric emptying, prolonging the feeling of fullness.
Clinical studies show significant weight loss, with users commonly losing between 5% to 15% of their initial body weight within 3-12 months, making these medications effective tools against obesity.
The positive outcomes of GLP-1 medications extend beyond substantial weight loss:
Patients typically experience improvements in metabolic health markers, including better control of blood sugar levels, reduced blood pressure, and lower cholesterol and triglyceride levels. As a result, GLP-1 drugs are beneficial for individuals with obesity-related conditions like type 2 diabetes, cardiovascular disease, and metabolic syndrome. Additionally, the significant weight reduction often contributes to improved physical mobility, energy levels, self-esteem, and overall quality of life, making these medications particularly valuable for sustained lifestyle changes.
They can be a great tool in the toolbox for the right people!
However, GLP-1 medications also come with potential negative side effects. Gastrointestinal symptoms are common, including nausea, vomiting, diarrhea, constipation, and stomach discomfort, particularly during the initial weeks of treatment. In rare instances, more severe complications like pancreatitis have been reported.
These drugs carry warnings about an increased risk of thyroid tumors or thyroid cancer. Due to these potential risks, GLP-1 medications require careful consideration and medical supervision, especially for patients with a history of thyroid or pancreatic diseases.
So here’s the takeaway for GLP-1 meds for weight loss:
If you’re overeating because you’re hungry (i.e. portion control is your biggest problem) then you may be a good candidate for these medications to help you control your appetite and lose weight.
However, if you’re overeating is typically a result of stress eating or emotional eating, you are not eating because of hunger. So these meds will probably not help avoid your emotional eating triggers, because they work on appetite and blood sugar control.
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About the author:
Dan DeFigio is a personal trainer and certified health coach in Nashville. As a nutrition coach, he has had decades of success helping people overcome emotional eating and sugar addiction. Dan is the owner and director of Basics and Beyond fitness & nutrition, Nashville’s flagship personal training service. He is also an amateur naturalist who teaches classes, leads hikes, and offers retreats. Some people say he does not stink as a piano player, either.