26 Weight Loss Tricks That Are Actually Evidence-Based

14. Eat Spicy Foods

Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly (3536).

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37).

15. Do Aerobic Exercise

Doing 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 (3839).

16. Lift Weights

One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (4041).

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 (4243).

Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.

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