Health and Nutrition Tips That Are Actually Evidence-Based

1. Don’t drink sugar calories

Sugary drinks are among the foremost fattening items you'll put into your body.

This is because your brain doesn’t measure calories from liquid sugar an equivalent way it does for solid food 

Therefore, once you drink soda, you finish up eating more total calories 

Sugary drinks are strongly related to obesity, type 2 diabetes, a heart condition, and lots of other health problems

Keep in mind that certain fruit juices could also be almost as bad as soda during this regard, as they often contain even as much sugar. Their small amounts of antioxidants don't negate the sugar’s harmful effects 

2. Eat nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients 

Studies demonstrate that nuts can assist you reduce and should help fight type 2 diabetes and a heart condition 

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism 

In one study, almonds were shown to extend weight loss by 62%, compared with complex carbs (14Trusted Source).

3. Avoid processed food (eat real food instead)

Processed food is incredibly unhealthy.

These foods are engineered to trigger your pleasure centers, in order that they trick your brain into overeating — even promoting food addiction in some people (15Trusted Source).

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they supply mostly empty calories.

4. Don’t fear coffee

Coffee is extremely healthy.

It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and various other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).

5. Eat fatty fish

Fish may be a great source of high-quality protein and healthy fat.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22Trusted Source).

Studies show that folks who eat the foremost fish have a lower risk of several conditions, including heart condition, dementia, and depression (23Trusted Source, 24Trusted Source, 25).


6. Get enough sleep
The importance of getting enough quality sleep can't be overstated.

Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

What's more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).

7. lookout of your gut health with probiotics and fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.

A disruption in gut bacteria is linked to a number of the world’s most serious chronic diseases, including obesity (31, 32Trusted Source).

Good ways to enhance gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating much fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).

8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.

Surprisingly, it can boost the number of calories you burn.

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. this will amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).

The optimal time to drink it's before meals. One study showed that downing 2.1 cups (500 ml) of water half-hour before each meal increased weight loss by 44% (37Trusted Source).

9. Don’t overcook or burn your meat
Meat is often a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. this will cause the formation of harmful compounds that raise your risk of cancer (38Trusted Source).

When you cook meat, confirm to not overcook or burn it.

10. Avoid bright lights before sleep
When you’re exposed to bright lights within the evening, it's going to disrupt your production of the sleep hormone melatonin (39Trusted Source, 40Trusted Source).

One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes within the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better