Weight Loss Articles & Tips

We spend a lot of money trying to lose weight and a lot of time thinking about it. The truth is, losing weight is complicated. It's hard. Below you'll find science-backed articles—written and reviewed by experts—that can help you in what ever stage of your weight loss journey you're in.

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How Diet Culture Feeds Weight Bias and Stigma

The diet industry has influenced the way we view our bodies and health—and the end result is less than favorable. In this article, Caitlin Beale, MS, RDN, examines the role of diet culture and its influence on weight and food bias.

By
Caitlin Beale
,
MS, RDN
Woman stepping on a smart scale as she gets out of bed
Weight Loss

Top Articles

Man, dressed in business casual clothing, walking up a flight of stairs
Man, dressed in business casual clothing, walking up a flight of stairs
Weight Loss

Non-exercise Activity Thermogenesis (NEAT) for Weight Loss

by
Caitlin Beale
,
MS, RDN
March 26, 2022

Glucose, the sugar you get from food, provides energy for your cells. Too much glucose can be a problem, but by keeping blood sugar stable, you unlock the ability to burn stored fat. This is the basic science behind using a CGM for weight loss.

Person grabbing medication out of daily medication reminder container
Person grabbing medication out of daily medication reminder container
Weight Loss

Medications That Can Cause Weight Gain

by
Cathleen McKnight
,
DNP, MS, NP-C, NCMP
February 25, 2022

Some medications can cause weight gain or prevent weight loss, but knowing why and how can help you weigh the benefits of taking them. Cathleen McKnight, DNP, MS, NP-C, NCMP, discusses these medications and what you can do—and what you shouldn't do.

Woman stepping on a smart scale as she gets out of bed
Woman stepping on a smart scale as she gets out of bed
Weight Loss

How Diet Culture Feeds Weight Bias and Stigma

by
Caitlin Beale
,
MS, RDN
February 16, 2022

The diet industry has influenced the way we view our bodies and health—and the end result is less than favorable. In this article, Caitlin Beale, MS, RDN, examines the role of diet culture and its influence on weight and food bias.

a happy middle aged woman dressed in business casual clothes
a happy middle aged woman dressed in business casual clothes
Weight Loss

Weight Loss for Women Over 40: Lose Weight Before, During, & After Menopause

by
Cathleen McKnight
,
DNP, MS, NP-C, NCMP
February 9, 2022

It’s never too late to begin your weight loss journey. Cathleen McKnight, DNP, a certified menopause provider, explains the science behind losing weight as you age. 

Mom holding her newborn baby and smiling in hospital bed
Mom holding her newborn baby and smiling in hospital bed
Weight Loss

Postpartum Weight Loss: What To Expect And How To Shed Baby Weight

by
Cathleen McKnight
,
DNP, MS, NP-C, NCMP
January 25, 2022

In this article, Cathleen McKnight, DNP, MS, NP-C, NCMP, discusses weight loss after pregnancy, including what to expect, where to start, and more.

Woman smiling and talking to a friend while on a walk in a park
Woman smiling and talking to a friend while on a walk in a park
Weight Loss

How to Start Living a Healthy Lifestyle

by
Andrew J. Funk
,
DC, DACNB
January 4, 2022

You've heard the phrase, “healthy lifestyle.” But what does it really mean to have a healthy lifestyle, and where do you start?

Joyful woman cooking vegetables in a stainless steel pot
Joyful woman cooking vegetables in a stainless steel pot
Weight Loss

Benefits of Sustainable Weight Loss

by
Landon Pemper
,
writer
December 30, 2021

Read about the many benefits of sustainable weight loss that contribute to living a longer, more active life.

Woman running at dawn
Woman running at dawn
Weight Loss

Reasons for Weight Gain: Genes, Lifestyle, or Both?

by
Andrew J. Funk
,
DC, DACNB
December 29, 2021

Learn about the biological and lifestyle factors behind weight gain and how to address them.

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A woman sitting at a counter writing a New Year's resolution in a journal
A woman sitting at a counter writing a New Year's resolution in a journal
Weight Loss

Realistic Weight Loss Goals: How to Set Weight Loss Goals You Won't Quit

by
Sabrina Tillman
,
Director of Content
December 27, 2021

Have a weight-loss goal as a New Year’s resolution? Learn how to approach it strategically so you don't give up.

A casserole dish filled with cooked lasagna with a hand pulling a forkful of lasagna with strings of melted cheese hanging down
A casserole dish filled with cooked lasagna with a hand pulling a forkful of lasagna with strings of melted cheese hanging down
Weight Loss

How Many Cheat Meals a Week Can You Have and Maintain Fitness?

by
Amelia Sharp
,
writer
December 17, 2021

Do cheat meals help or hurt? Learn how to cultivate a healthy relationship with food so you don't cheat yourself.

A Black couple cooking in the kitchen together
A Black couple cooking in the kitchen together
Weight Loss

Average Weight Loss Per Week: How Much Can You Lose?

by
Caitlin Beale
,
MS, RDN
December 14, 2021

Learn about healthy weight loss, how much weight you can expect to lose in one week, and how much weight you should expect to lose on popular weight loss plans.

Three Hispanic woman standing close to one another. Each woman is a bit overweight, and might want to lose weight
Three Hispanic woman standing close to one another. Each woman is a bit overweight, and might want to lose weight
Weight Loss

Weight Loss for Beginners: What You Need to Know to Lose Weight

by
Leann Poston
,
MD, MBA, M.Ed
December 9, 2021

The ultimate guide to weight loss for beginners, with expert tips from an MD on what to eat and do to see success.

Overhead angle of people eating pizza
Overhead angle of people eating pizza
Weight Loss

How to Stop Overeating: Tips From a Registered Dietitian

by
Caitlin Beale
,
MS, RDN
December 6, 2021

Overeating impacts your weight and your health. Try these tips from a registered dietitian to stop overeating.

Women of different ages and ethic backgrounds having coffee and talking
Women of different ages and ethic backgrounds having coffee and talking
Weight Loss

The Science Behind Weight Loss for Women

by
Leann Poston
,
MD, MBA, M.Ed
November 23, 2021

Are men and women really that different when it comes to weight loss? We break down weight loss for women here.

A hand holding a fork over a bowl of chickpeas, vegetables, and quinoa, a meal high in probiotics that's good for gut health and weight loss
A hand holding a fork over a bowl of chickpeas, vegetables, and quinoa, a meal high in probiotics that's good for gut health and weight loss
Weight Loss

Gut Health and Weight Loss: Is There A Connection?

by
Caitlin Beale
,
MS, RDN
November 22, 2021

Research makes it clear that taking care of your gut is crucial for achieving and maintaining a healthy weight.

Middle Eastern woman walking down a street, an exercise that may help influence what you weigh
Middle Eastern woman walking down a street, an exercise that may help influence what you weigh
Weight Loss

Set Point Weight: What Is it and Can it Impact Your Weight Loss Goals?

by
Caitlin Beale
,
MS, RDN
November 17, 2021

Set point weight suggests we're meant to stay at a certain weight, no matter our efforts. But is this true?

A Latinx woman using an ab roller to do core exercises in a gym
A Latinx woman using an ab roller to do core exercises in a gym
Weight Loss

What Is Metabolic Health?

by
Leann Poston
,
MD, MBA, M.Ed
November 8, 2021

Find out what metablolic health is, how you can determine what it is, and natural ways to improve it.

A close up shot of a burger with fried onion rings and a bottle of coke in the background. This food and drink can add to lower belly fat.
A close up shot of a burger with fried onion rings and a bottle of coke in the background. This food and drink can add to lower belly fat.
Weight Loss

How to Burn Off Your Lower Belly Fat

by
Signos team
,
Staff Writers
November 1, 2021

You can't spot reduce lower belly fat. But, you can make changes to trim your waist with these five strategies.

A man running on a paved path with a fence
A man running on a paved path with a fence
Weight Loss

Does Running Burn Belly Fat?

by
Sabrina Tillman
,
Director of Content
October 21, 2021

Running can burn belly fat. Learn the right approach to whittling your waist with running.

a woman climbing up a hill, a metaphor for a weight loss plateau
a woman climbing up a hill, a metaphor for a weight loss plateau
Weight Loss

15 Ways to Outfox a Weight Loss Plateau

by
Sabrina Tillman
,
Director of Content
October 15, 2021

Weight loss plateaus are hurdles, not a full stop. Learn how to get past them and keep losing weight.

A close up shot of a hunk of medium steak, a meat that many people eat on a ketogenic diet.
A close up shot of a hunk of medium steak, a meat that many people eat on a ketogenic diet.
Weight Loss

Keto and Intermittent Fasting: Does it Work?

by
Sabrina Tillman
,
Director of Content
October 15, 2021

Keto and intermittent fasting do work for weight loss, but only if you restrict calories. But, is it worth it?

An overhead shot of salad preparation, a meal that is unlikely to spike your blood sugar that may help you lose weight
An overhead shot of salad preparation, a meal that is unlikely to spike your blood sugar that may help you lose weight
Weight Loss

Blood Sugar And Weight Loss: How Tracking Glucose Can Change Our Mindset

by
Sabrina Tillman
,
Director of Content
October 12, 2021

Learn how glucose tracking can help you connect the dots between the ways your blood sugar can impact weight loss.

A close up shot of two women about to do weighted lunges, an exercise that can boost your metabolism
A close up shot of two women about to do weighted lunges, an exercise that can boost your metabolism
Weight Loss

How to Speed Up Your Metabolism Naturally: 7 Ways

by
Sabrina Tillman
,
Director of Content
September 30, 2021

Can you boost metabolism after a certain age? Yes! Learn 7 research-backed ways to burn more energy each day.

A woman outside doing a pushup
A woman outside doing a pushup
Weight Loss

Using Willpower to Lose Weight? Does It Work?

by
Sabrina Tillman
,
Director of Content
September 1, 2021

Does willpower work for weight loss? Read why willing yourself thinner ignores the complex biology of weight loss.

Numerous mason jars with probiotic-rich fermented foods, including pickles and vegetables.
Numerous mason jars with probiotic-rich fermented foods, including pickles and vegetables.
Weight Loss

Probiotics for Weight Loss: How Your Gut Bacteria Affects Your Weight

by
Sabrina Tillman
,
Director of Content
August 26, 2021

Is there a connection between probiotics and weight loss? Possibly, but read why the answer is nuanced.

A close up overhead shot of a white mug with black coffee
A close up overhead shot of a white mug with black coffee
Weight Loss

Can Green Coffee Help You Lose Weight?

by
Sabrina Tillman
,
Director of Content
August 17, 2021

Green coffee extract is touted as an aid to lose weight, but our research shows that science is divided. Read the results and more.

woman doing high knees on a grass field
woman doing high knees on a grass field
Weight Loss

10-Minute HIIT Workout

by
Sabrina Tillman
,
Director of Content
August 11, 2021

What's the best type of workout to do to lower a glucose spike and jumpstart fat burning?

woman doing a plank as part of a full body workout
woman doing a plank as part of a full body workout
Weight Loss

Full Body Workout: 10 Minutes to Lower a Glucose Spike

by
Sabrina Tillman
,
Director of Content
August 11, 2021

Research shows that short, intense bouts of exercise can stabilize glucose levels and...

Woman squatting low and holding a dumbbell
Woman squatting low and holding a dumbbell
Weight Loss

Dumbbell Leg Workout (Only 10 Minutes!)

by
Sabrina Tillman
,
Director of Content
August 11, 2021

You don’t have to move for 60 minutes or more to reap the blood sugar-stabilizing benefits of exercise.

three slices of gluten-free bread topped with sliced bananas and blueberries, sliced tomatoes, or sliced avocado
three slices of gluten-free bread topped with sliced bananas and blueberries, sliced tomatoes, or sliced avocado
Weight Loss

Is Gluten Free Low Carb?

by
Sabrina Tillman
,
Director of Content
August 11, 2021

Curious if gluten free and low carb are the same? If keto is gluten free? Read this ...

man sleeping with his arms resting behind his head
man sleeping with his arms resting behind his head
Weight Loss

Sleep and Weight Loss: 7 Simple Tips to Improve Your Sleep and Weight Loss Efforts

by
Sabrina Tillman
,
Director of Content
August 11, 2021

For those who want to slim down, an activity that involves lying down should be one of the things you prioritize.

Breakfast pastries on white plates next to glasses of orange juice, oranges and cups of coffee. The sugar in these foods can spike glucose, causing the quick release of insulin.|
Breakfast pastries on white plates next to glasses of orange juice, oranges and cups of coffee. The sugar in these foods can spike glucose, causing the quick release of insulin.|
Weight Loss

How Excess Insulin Is Associated with Excess Weight

by
William Dixon
,
MD
August 11, 2021

Weight gain happens when you consume more energy (calories) than you need...

Snacking and weight loss: yes or no? Big board with snacks like baby carrots, snap peas, blueberries, nuts, olives, proscuitto
Snacking and weight loss: yes or no? Big board with snacks like baby carrots, snap peas, blueberries, nuts, olives, proscuitto
Weight Loss

Snacking and Weight Loss: A Good or Bad Idea?

by
Sabrina Tillman
,
Director of Content
August 11, 2021

Can snacking and weight loss happen together? It depends on the snack and how it’s incorporated into your day.

Green bananas are a great source of resistant starches, carbs that can help you lose weight. Photo of bunches of green bananas.||Hannah's blood glucose spike after she ate one cup of cooled white rice with resistant starch. Her glucose only spiked to 145 mg/dL.|Hannah's blood glucose spike after she ate one cup of cooled white rice with resistant starch. Her glucose only spiked to 145 mg/dL.|Screenshot of Hannah's blood glucose spike after she ate one cup of just-cooked white rice with no resistant starch. Her glucose spiked to 210 mg/dL at the peak before going down a bit and then spiking back up again.|Bill's glucose spike after eating 300 grams of boiled potatoes with no resistant starch. His glucose spiked to 97 mg/dL before dipping and spiking again before coming down.|Bill's glucose after eating 300 grams of boiled potatoes with resistant starch. His glucose spiked to 123 mg/dL.
Green bananas are a great source of resistant starches, carbs that can help you lose weight. Photo of bunches of green bananas.||Hannah's blood glucose spike after she ate one cup of cooled white rice with resistant starch. Her glucose only spiked to 145 mg/dL.|Hannah's blood glucose spike after she ate one cup of cooled white rice with resistant starch. Her glucose only spiked to 145 mg/dL.|Screenshot of Hannah's blood glucose spike after she ate one cup of just-cooked white rice with no resistant starch. Her glucose spiked to 210 mg/dL at the peak before going down a bit and then spiking back up again.|Bill's glucose spike after eating 300 grams of boiled potatoes with no resistant starch. His glucose spiked to 97 mg/dL before dipping and spiking again before coming down.|Bill's glucose after eating 300 grams of boiled potatoes with resistant starch. His glucose spiked to 123 mg/dL.
Weight Loss

Resistant Starches: Carbs That Help You Lose Weight

by
Bill Tancer
,
Chief of Data Science
August 11, 2021

If you’ve tried to eliminate or drastically cut carbs from your diet to lose weight and feel like...

Sugar substitutes
Sugar substitutes
Weight Loss

Are Artificial Sweeteners Worse Than Sugar?

by
Bill Tancer
,
Chief of Data Science
August 11, 2021

You might think that using a packet of Sweet-n-Low or Splenda would be a healthier option, but existing research..

Monk Fruit and Allulose
Monk Fruit and Allulose
Weight Loss

Natural Sugar Substitutes: Monk Fruit and Allulose

by
Bill Tancer
,
Chief of Data Science
August 11, 2021

A article about two newer sweeteners, monk fruit and Allulose, and their affect on metabolic health. 

An array of chocolate on a simple background.
An array of chocolate on a simple background.
Weight Loss

For the Chocolate Lovers

by
Bill Tancer
,
Chief of Data Science
August 11, 2021

According to an analysis, dark chocolate contains flavonoids that help lower insulin resistance...

An array of desserts.
An array of desserts.
Weight Loss

Let’s Resolve to Eat Healthier This Year

by
Bill Tancer
,
Chief of Data Science
August 11, 2021

New Years is in the rearview mirror, and so are most of our resolutions...

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