Introduction

With so much conflicting advice about weight loss, it's hard to know what actually works. We've compiled 10 evidence-based strategies that have helped thousands of WeightWager users achieve their goals.

1. Track Everything (But Don't Obsess)

The Science: Studies show that people who track their food intake lose 2-3 times more weight than those who don't.

How to Do It:
- Use a simple app or journal
- Track for at least 2 weeks to build awareness
- Focus on patterns, not perfection

WeightWager Tip: Our platform automatically tracks your steps and activity. Focus on tracking one additional metric (like meals or water intake) to build the habit.

2. Prioritize Protein

The Science: Protein increases satiety, boosts metabolism, and preserves muscle mass during weight loss.

How to Do It:
- Aim for 0.8-1g of protein per pound of body weight
- Include protein in every meal
- Choose lean sources: chicken, fish, beans, Greek yogurt

3. Drink More Water

The Science: Drinking water before meals can reduce calorie intake by 13%. Plus, dehydration is often mistaken for hunger.

How to Do It:
- Drink 16-20oz of water 30 minutes before meals
- Aim for half your body weight in ounces daily
- Add flavor with lemon, cucumber, or mint

4. Get Enough Sleep

The Science: Sleep deprivation increases hunger hormones (ghrelin) and decreases satiety hormones (leptin).

How to Do It:
- Aim for 7-9 hours of quality sleep
- Maintain a consistent sleep schedule
- Create a bedtime routine

5. Strength Train, Don't Just Cardio

The Science: Muscle burns more calories at rest than fat. Building muscle increases your resting metabolic rate.

How to Do It:
- Include strength training 2-3 times per week
- Focus on compound movements (squats, deadlifts, presses)
- Don't worry about getting "bulky"—it won't happen

6. Eat More Fiber

The Science: Fiber slows digestion, keeps you full longer, and feeds healthy gut bacteria.

How to Do It:
- Aim for 25-30g of fiber daily
- Include vegetables, fruits, whole grains, and legumes
- Increase gradually to avoid digestive issues

7. Manage Stress

The Science: Chronic stress increases cortisol, which promotes fat storage, especially around the abdomen.

How to Do It:
- Practice meditation or deep breathing
- Get regular exercise
- Set boundaries and prioritize self-care

8. Plan Your Meals

The Science: Meal planning reduces impulsive eating and helps you make better choices.

How to Do It:
- Plan meals for the week on Sunday
- Prep ingredients in advance
- Keep healthy snacks on hand

9. Find Your "Why"

The Science: Intrinsic motivation (personal reasons) is more powerful than extrinsic motivation (external pressure).

How to Do It:
- Write down your specific reasons for wanting to lose weight
- Review them daily
- Connect your daily actions to your bigger goals

10. Join a Challenge

The Science: Social support and accountability significantly improve weight loss outcomes. Financial incentives add an extra layer of motivation.

How to Do It:
- Join a WeightWager challenge that matches your goals
- Connect with other participants
- Use the community for support and motivation

Putting It All Together

These tips work best when combined. Start with 2-3 that feel most manageable, then gradually add more. Remember, sustainable weight loss is a marathon, not a sprint.

Ready to Get Started?

Join a WeightWager challenge and put these tips into practice with the added motivation of financial accountability. Take the quiz to see how you compare to the average American and find the perfect challenge for you.

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Have questions about these tips? Join our community or reach out to our support team.