7 Science-Backed Ways to Reduce Weight and Retain Muscle

Exercise regularly.

Fat may affect weight loss. Like food, your body has multiple fat types. According to the National Institutes of Health, brown fat burns calories while white fat stores energy and contributes to obesity.

Vitamin D supplements.

Vitamin D everyday may help you shed fat. Vitamin D levels were associated with weight loss in a small University of Minnesota research.

Move more.

Despite what most people think, losing fat isn't simply about workouts—also it's about moving more. According to the American Journal of Physiology-Cell Physiology, sitting or lying down may speed up fat formation.


Green tea.

Green tea may aid weight loss, according to research. EGCG, a fat-blocking chemical, caused this weight loss. "Green tea also boosts the amount of fat that your body rejects."

Don't focus on genes.

Over 30 genes may affect weight, according to studies. An report published by Harvard's School of Public Health found that people with a mutation on chromosome .

Mindful eating.

Most people eat fast, chewing each meal only a few times, which can lead to overeating. Slow down and chew each bite 40 times: In a 2011 study, participants who chewed each bite 40 times.

Choose healthful foods.

Ice cream, french fries, and cupcakes are hard to avoid since your body craves rich food. The Cleveland Clinic reports that sugar releases serotonin, which governs mood .