The weight loss industry is full of myths.

 People are often advised to do all sorts of crazy things, most of which have no evidence.

 However, over the years scientists have discovered a number of strategies that appear to be effective.

Here are 11 weight loss tips that are actually evidence-based.

1. Drink water, especially before meals

It is often claimed that drinking water can help you lose weight, and it is true.

 Drinking water can speed up your metabolism by 24 to 30% over a period of 1 to 1.5 hours and help you burn a few more calories.

 One study found that drinking half a liter of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight than those who didn't drink water.

 2. Eat eggs for breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

 Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories and lose more weight and body fat over the next 36 hours.

 If you don't eat eggs, that's fine. Any source of high-quality protein for breakfast should work.

3. Drink coffee (preferably black)

 Coffee has been wrongly demonized. Quality coffee is high in antioxidants and can have many health benefits.

 Studies show that the caffeine in coffee can boost your metabolism by 3% to 11% and increase fat burning by up to 10-29%.

 Just make sure you don't add a ton of sugar or other high-calorie ingredients to your coffee. This completely wipes out all the benefits.

  4. Drink green tea

 Like coffee, green tea has many benefits, one of which is weight loss.

 Although green tea contains small amounts of caffeine, it does contain powerful antioxidants called catechins, which are believed to work synergistically with caffeine to improve fat burning.

 Although the evidence is mixed, many studies show that green tea (either as a drink or as a green tea extract supplement) can help you lose weight.

  5. Try intermittent fasting

 Intermittent fasting is a popular eating pattern where people alternate between fasting and eating.

 Short-term studies suggest that intermittent fasting is just as effective for weight loss as continued calorie restriction.

 It can also reduce the muscle loss normally associated with low-calorie diets. However, better quality studies are needed before stronger claims can be made.

  6. Reduce the added sugar

 Added sugar is one of the worst ingredients in modern foods. Most people consume too much.

 Studies show that consumption of sugar (and high fructose corn syrup) is strongly linked to an increased risk of obesity, as well as conditions like type 2 diabetes and heart disease.

 If you want to lose weight, reduce the added sugar. Be sure to read the labels, as so-called healthy foods can also contain sugar.

  7. Eat less refined carbohydrates

 Refined carbohydrates include sugars and grains that have had their fibrous and nutritious components removed. This includes white bread and pasta.

 Studies show that refined carbohydrates can raise blood sugar levels quickly, leading to hunger, cravings, and increased food intake hours later. Consumption of refined carbohydrates is strongly linked to obesity.

 If you want to eat carbohydrates, be sure to eat them with their natural fibers.

 8. Eat a low carbohydrate diet

If you want to take full advantage of carbohydrate restriction, you should go all the way and commit to a low-carb diet.

 Many studies show that this diet can help you lose 2-3 times more weight than a standard low-fat diet while improving your health.

 9. Use smaller plates

Using smaller plates has been shown to help some people automatically eat fewer calories.

 However, the effect of plaque size doesn't seem to affect everyone. Obese people seem to be more affected.

 10. Check your servings or count calories

Portion control, just eating less, or counting calories can go a long way for obvious reasons.

 Some studies show that keeping a food journal or taking photos of your meals can help you lose weight.

 Anything that increases your awareness of what you are eating is likely to benefit.

 11. Watch the video