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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three generations of women sitting on a wooden pedestrian bridge in the forest

The Relationship Between Hormones & Metabolic Syndrome

Metabolic syndrome is common, and so are hormonal imbalances, but are they related? Researchers are investigating the connections between hormones and metabolic health. Learn what we know about the connection and how it may impact your health.

red and white table grapes

How to Include Grapes in Your Weight Loss Diet

There is something about biting into a crisp, sweet grape on a hot afternoon that just feels a bit decadent. That delightful burst of fresh, juicy flavor that is so refreshing. But they are so sweet! Can grapes really be good for weight loss?

a woman surfing

Understanding Metabolic Adaptation

Metabolic adaptation can happen when you drop calories or lose weight. It’s a normal physiological response, but it can make it harder to meet your weight loss goals. Learn about metabolic adaptation, why it happens, and tips on how to move past it.

woman wearing denim jacket holding a cup of coffee in a cafe

How Mindfulness Can Improve Your Metabolic Health

Mindfulness, the practice of paying attention to the present moment without judgment, can be a helpful tool for managing emotional eating and promoting metabolic health.

bowl of quinoa with avocado and vegetables

How Quinoa Can Support Weight Loss

Quinoa is a tiny seed that contains protein, fibers, and healthy fats which support weight loss. Despite being a seed, it is classified as a whole grain because of its high carb content. Let’s learn more about this popular nutritious grain.

woman eating a healthy lunch at her kitchen island

Why Metabolic Health Is a Good Starting Place for Weight Management

Your motivation to lose weight is personal and important. But what if you make healthy changes and you don’t experience any weight loss? Are there still meaningful health benefits even if the scale doesn’t change?

two women eating lunch in an office

How to Plan Healthy Work Lunches for Weight Loss

Packing your own lunch for work is a major advantage in your weight loss journey. You have full control over the ingredients and you can get as creative as you want. But how do you know what to bring?

a woman looking thoughtful while standing outdoors

6 Signs Your Metabolic Health Is Out Of Balance (And What To Do About It)

It is normal to experience the occasional headache, belly bloat, or bad night of sleep. But more frequent or even daily occurrences could be signaling metabolic imbalance. Learn what to look for, and tips to restore balance.

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woman standing under a tree and smiling

How Your Weight Can Affect Your Immune System

A balanced diet and managing stress are key to staying healthy, but did you know body weight can also influence your immune response?

four women with different body types wearing workout clothes and smiling

Can Body Positivity & Weight Loss Work Together?

When you think about weight loss, body love isn't usually the first thing that comes to mind.

omega-3 fish oil supplements spilling out of a brown glass jar

Can Omega-3 Fish Oil Help With Weight Loss?

Fish oil supplements are touted for their health benefits, including lower cholesterol and better brain health. But can this ‘liquid gold’ supplement help with metabolism and weight management?

a man and a woman giving each other a high-five on a running track

How Hormones Can Affect Your Weight Loss Efforts

Hormones play an important role in weight loss, but they play an even bigger role in weight maintenance. Learn about hunger hormones, fullness hormones, and how the entire endocrine system can affect your weight and weight-loss efforts.

two women on beach stretching and exercising

How Eating More Fiber Helps Weight Loss

Fiber is essential to your diet and weight loss journey. Shockingly, more than 90% of Americans are not consistently meeting their daily fiber requirements. Do you think you fall into that statistic? 

slices of watermelon on a table outdoors

Is Watermelon a Good Fruit for Weight Loss?

Watermelon is a hydrating summer staple, and it’s supposed to be healthy, right? Find out if this low-calorie seasonal fruit is actually helpful for weight loss and managing blood sugar.

woman drinking a green smoothie

How to Make Smoothies Good for Weight Loss

If there were ever a food with a health halo, smoothies would be it. Smoothies have been popular as breakfast or workout fuel for years, and they’re often promoted as part of a weight-loss plan. But are smoothies really good for weight loss?

Woman drinking a glass of water in her kitchen

Does Drinking Water Help You Lose Weight?

Just drinking water won't necessarily lead to weight loss on its own, but in combination with other healthy habits like exercise and nutrition, hydration is an important part of reaching your goals.

two people toasting with wine over dinner

How Alcohol Contributes To Weight Gain

Whether it's a glass of wine, a pint of beer, or a fruity cocktail, alcoholic beverages add empty calories that can make it harder to lose weight. Here’s how you can stay on track to your weight loss goals and still enjoy alcohol responsibly.

glass of green tea on a saucer with a slice of lemon

Drinking Green Tea: Will it Help with Weight Loss and Fat Burning?

Green tea has heaps of healthy antioxidants and caffeine that can help boost energy levels. But can it also help you lose weight and burn more fat? Here's what the science says.

smiling woman holding a glass of water and putting a vitamin pill in her mouth

Which Vitamins and Minerals Can Help With Weight Loss, According to Science

Vitamins and minerals support the immune system, organ and nerve function, and metabolism. It’s important to get enough of all the essential nutrients for overall health, but are there vitamins that can help with weight loss?

woman smiling looking at the ocean

How to Manage Stress and Cortisol Levels

Stress can have a negative impact on our physical health, our mental well-being, and our overall productivity. Too much stress can lead to anxiety, depression, and other mental health issues. Stress can also make weight loss efforts more difficult.

Woman holding a bunch of bananas in the produce section of a grocery store

Can Bananas Be Good for Weight Loss?

If you are trying to lose weight or manage your blood sugar, you’ve probably heard bananas are high in sugar and not good for weight loss. But, bananas can still have a place in your weight loss diet—as long as you keep these points in mind.

A bowl of brown rice and lentils being served with a wooden spoon

How to Choose Rice for Weight Loss

While you may have heard that there's no room for rice in your diet if you are trying to lose weight, that's simply not true. Rice is a staple for so many cultures, many of which don't have the same challenges with weight as seen in the United States

Person holding bowl of oatmeal topped with strawberries and blueberries

How To Eat Oatmeal For Weight Loss

When was the last time you got excited about a bowl of oatmeal? This whole grain is high in fiber and is a blood-stabilizing food. Oatmeal can be an asset to your weight loss journey and it doesn’t have to taste boring!

Two women laughing while eating a clean lunch at a kitchen island.

How to Lose Weight When You Have PCOS

Women with PCOS have a harder time losing weight than women without it. However, losing excess weight can often improve PCOS symptoms.

A bottle of apple cider vinegar next to a glass of ACV and two apples

Should I Drink Apple Cider Vinegar (ACV) for Weight Loss?

Acetic acid is the key ingredient in apple cider vinegar (ACV) that has been linked to improving blood sugar and overall health, but can ACV really help with weight loss? Read on to find out if apple cider vinegar can help your weight loss efforts.

protein rich foods including fish, eggs, meat, and nuts

Why Protein Is So Good for Weight Loss

No magic wand guarantees weight loss because our bodies are all so different. But your food choices, especially the balance of macronutrients (fat, protein, and carbohydrates), can make a significant impact.

Thomas DeLauer

Using CGM Data to Crack the Weight Loss Code

Feeling stuck despite your best efforts? AI-powered analysis of your unique blood glucose response could be the key to overcoming stubborn blocks.

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

Non-exercise Activity Thermogenesis (NEAT) for Weight Loss

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

Medications That Can Cause Weight Gain

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

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.

a happy middle aged woman dressed in business casual clothes

Weight Loss and Menopause: What You Need To Know

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

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

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

How to Start Living a Healthy Lifestyle

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

Benefits of Sustainable Weight Loss

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

Woman running at dawn

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

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

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

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

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

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

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

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

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

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

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

How to Stop Overeating: Tips From a Registered Dietitian

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

The Science Behind Weight Loss for Women

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

Gut Health Is Important for Weight Loss

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

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

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

What Is Metabolic Health?

Find out what metabolic 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.

How to Burn Off Your Lower Belly Fat

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

Does Running Burn Belly Fat?

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

How to Break a Weight Loss Plateau

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.

Keto and Intermittent Fasting: Does it Work?

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

How Tracking Glucose Can Change Our Weight Loss Mindset

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

How to Speed Up Your Metabolism Naturally: 7 Ways

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

Using Willpower to Lose Weight? Does It Work?

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.

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

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

Can Green Coffee Help You Lose Weight?

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

10-Minute HIIT Workout

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

Full Body Workout: 10 Minutes to Lower a Glucose Spike

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

Woman squatting low and holding a dumbbell

Dumbbell Leg Workout (Only 10 Minutes!)

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

Is Gluten Free Low Carb?

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

10 Simple Tips to Improve Your Sleep and Weight Loss Efforts

We do it just about every night, some are better at it and can do it for longer than others... No, not that… sleep! Sleep and weight loss go together like peanut butter and jelly.

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.|

How Excess Insulin Is Associated with Excess Weight

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: A Good or Bad Idea?

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.

Resistant Starches: Carbs That Help You Lose Weight

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

Sugar substitutes

Are Artificial Sweeteners Worse Than Sugar?

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

Monk Fruit and Allulose

Monk Fruit and Allulose: Natural Sugar Substitutes

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

An array of chocolate on a simple background.

Can Dark Chocolate Lower Insulin Resistance?

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

An array of desserts.

Let’s Resolve to Eat Healthier This Year

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