user search icon     shopping cart icon 0   email icon       email icon

a woman showing off her loose fitting jeans after weight loss

10 Scientific Ways to Lose Weight

  blog post author icon   blog post published date icon   08/07/21

Exercise  Hydration  Nutrition  Sleep  Stress  Supplements  Weight Loss  

Between all of the trending diets and celebrity-endorsed exercise programs, the world of weight loss has become polluted with false advice and incredibly confusing. It's no wonder that the vast majority of those trying to lose weight inevitably fail. If you're tired of struggling and want some practical help to lose weight, you're in luck. Follow along to discover 10 science-backed tips and tricks to shed your excess pounds.

  • Blog Post

    If you've been struggling to lose weight, you're not alone. In fact, over the past 12 months in America, nearly half of the population has attempted to lose weight with one method or another.

    1. Adopt Regular Exercise

    It comes as no surprise to hear that regular exercise is one of the best methods for your successful weight loss strategy.

    The reason why your diet and exercise regime is so important is that you simply can't lose weight while eating more calories than you burn. In order to shed pounds, your body will need to be in a caloric deficit, meaning you burn more calories than you consume.

    The easiest way to accomplish this is to add calorie-burning exercise into your daily routine.

    Of course, it's important to keep in mind that you don't have to do hours of running or torture yourself with exercises that you hate. Exercise should make you feel good and even boost your energy. To get the most out of your exercise for both your waistline and your mental health, find an activity or two that you love and stick to them!

    This could be weight lifting, yoga, or even surfing!

    2. Increase Fiber Intake

    The importance of fiber is severely underrated. In fact, studies have revealed that only about 5% of the population is actually getting the recommended amount of daily fiber.

    When it comes to helping with your weight loss goals, fiber plays a large role in regulating your blood pressure and stabilizing insulin levels. This means fiber can actually help to fill you up and keep you feeling full for longer by avoiding those sugar crashes that make your body crave more food energy.

    Fiber is also essential for helping your body digest and excrete waste. With improved digestion, you'll begin to feel lighter on your feet and regain that healthy energy!

    3. Try Chewing Gum

    Do you find yourself eating out of boredom? Perhaps chewing gum is your perfect solution.

    Science suggests that having a stick of gum in your mouth actually decreases the number of calories you consume throughout the day. This could be due to a number of factors.

    First, the flavor and satisfying mouth movement of chewing gum can actually help your brain and body feel less hungry between meals. In addition to this, you may be more inclined to turn down a snack or flavored beverage if you've got a minty fresh stick of chewing gum in your gob.

    4. Tackle Your NEAT

    NEAT is an abbreviation for Non-Exercise Activity Thermogenesis. This term explains the number of calories our bodies burn in a day outside of workouts, eating, and sleep. 

    If you're on a mission to lose weight fast, you'll want this number to be as high as possible.

    The way we increase this is by adopting more calorie-burning activities. If you sit all day long for work, consider setting an alarm to remind yourself to move once every hour. You could even get a standing desk to up your calorie expenditure while you work away!

    Activities like cleaning, shopping, and even cooking all eat up more calories than sitting on the sofa. While they may not seem large on their own, all of these little increases add up to an impressive NEAT.

    5. Keep Distractions at Bay

    If you are one of the many Americans who enjoy scrolling social media on your lunch break or googling during dinner, you could be packing in more calories than you think. 

    Studies show that using your phone while eating increases the amount you eat by an average of 15%.

    Practice mindful eating by eliminating distractions while you eat and really enjoying your food. This practice helps you get in touch with your body's hunger signals and receive those cues when you've had your fill.

    6. Start Tracking Calorie Intake

    Do you know what one serving of breakfast cereal really looks like? While this may sound silly, chances are you are actually overestimating your serving sizes.

    If you have been sticking to your diet but not seeing results, it may be time to check in with your calculated calorie intake.

    When you begin weighing foods and writing them down, you'll begin to notice how many extra calories you've been unknowingly consuming throughout the day.

    With so many apps and helpers to make this process easier, tracking calorie intake or even macro tracking is a simple, science-backed method for results. Beyond getting your consumption in check, having evidence of your daily diet is often a motivator to stick to it and not 'cheat'.

    All in all, by logging your food, you can actually fast-track your results!

    7. Supplement Your Weight Loss

    Your body needs a certain balance of micro and macronutrients to keep your systems functioning. When holes in our diet begin to show up, our systems go into overdrive to compensate. One way the body manages this is by increasing our food cravings to attempt to send a signal.

    Certain herbal supplements and meal replacements can actually be used to fill these gaps and help you shed those last 10 pounds.

    By increasing your metabolism, curbing your appetite, and supporting fat burning, supplements can make your weight loss strategy more effective and help you lose weight fast.

    What's more, is that adopting a weight loss supplement regime can boost dedication to the journey and encourage quality results without depriving your body of vital nutrients that restrictive diets often do.

    8. Drink More Water

    While there's no scientific evidence to prove that water "fills you up," the benefits of drinking water for weight loss are undeniable.

    Our bodies are made of water and require a healthy amount of it to keep systems and functions such as metabolism and hormone secretion running smoothly. Beyond keeping your body functioning to digest and process your calories more efficiently, dehydration can actually lead to overeating.

    Believe it or not, the vast majority of us confuse our body's signal for thirst with hunger. So, instead of chomping down when you feel those first hungry niggles, drink a full glass of water and wait for a few minutes.

    Oftentimes, the water will satiate that hunger feeling that wasn't actually hunger after all!

    9. Pack in Protein

    Eating more protein may sound counterintuitive to your weight loss strategy, but making sure you get enough of this valuable micronutrient could actually be the solution to your problems.

    It goes without saying that not all calories are equal. For example, the amount of energy and nutrients that you get from a candy bar are far different than the ones you get from a piece of chicken breast. Although they may have the same calorie count, the chicken breast is far more likely to fill you up and keep you energized.

    This is because protein is a necessary component for fueling your body and helping you burn fat.

    By ensuring that each of your meals includes a healthy helping of protein, you can experience more sustained energy, fewer hunger pangs, and even more stabilized blood sugars. Eating lean meats, beans, and other sources of protein, especially with breakfast, can make a significant difference to your waistline.

    10. Prioritize Sleep

    Last but certainly not least, is a good night's sleep.

    On top of all the exercise, healthy eating, and calorie tracking, you'll need to ensure your giving your body enough quality rest to recuperate.

    Science suggests that there is a strong link between obesity and poor-quality sleep. In fact, forgoing your 7-8 hours for another episode of that Netflix series could actually be the culprit for your weight loss sabotage.

    When our bodies are tired, they crave foods that will give us a quick boost of energy. These are often those fatty or sugary treats that spike our insulin for a short period of time then leave us even more hungry than before. Beyond confusing our hunger cues, not getting enough sleep also slows the performance of our systems.

    Treat your body right and undo damage to your digestion and metabolism by establishing good sleep hygiene and prioritizing this underrated activity.

    Lose Weight Fast With Science-Backed Proof

    Now that you know these 10 science-backed tricks to lose weight fast, you can set forth to crush those weight loss goals with ease. From cleaning up your diet and exercise to letting your body rest and recuperate, we're confident you'll notice that slimming change you've been looking for.

    Want to see results quickly without the headache? Accelerate your weight loss today with proven supplements and shakes to enhance your results and keep the weight off for good!

  • Related Content


headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  • product discussion forum icon Discussion Forum
    Questions or Feedback?

    Ask questions. Share your thoughts.  Note that we cannot answer questions relating to specific medical conditions - please refer those to your qualified healthcare provider.

    Post a new Comment or Reply to an existing one. Help for using the Discussion Forum.

    Post Comment

    help icon Discussion Forum Help

    Comments are displayed in order of the last one posted so the most recent one is at the top and the oldest one at the bottom.

    Replies within a Comment are displayed in reverse order with the oldest one at the top and the most recent one at the bottom.

    Each post identifies comment posted by icon who made the post and the comment timestamp icon date and time the post was made.

    Mouse over the icons for tooltips that explain what they mean.

    audio file icon 

    If you see this icon you can attach an Audio file to your post.


    document file icon 

    If you see this icon you can attach a Document file to your post.


    image file icon 

    If you see this icon you can attach an Image file to your post.


    video file icon 

    If you see this icon you can attach a Video file to your post.

    You will see the ban post icon Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.

    Click exit icon in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.

warning icon Session Expired from Inactivity


Do you want to?

You may also close your browser window/tab now to exit the website.

You are idle for seconds.

First Fitness Nutrition logo


FirstFitness Nutrition
Reseller Order Policy Change
Effective December 1, 2023

SupplementRelief.com has been an Authorized Reseller (Team Member) of FirstFitness Nutrition (FFN) since April of 2020, selling FFN products directly from our website to our customers, handling the payment processing, order fulfillment, and customer service.

Effective December 1, 2023 FirstFitness Nutrition REQUIRES ALL Authorized Resellers, who have formerly sold FFN products DIRECTLY from their OWN website, to refer the PRODUCT PURCHASE to the Reseller's FFN Team Member website.

You may continue placing orders on SupplementRelief.com through December 31, 2023 for the remaining products we have in stock.

SupplementRelief.com's FFN Team Member website is:

supplementrelief.firstfitness.com

On the top right of every page you will see our Team Member name to confirm you are on the correct FFN Team Member website:

Your FFN Team Member: SUPPLEMENTRELIEF.COM

Please BOOKMARK this new website supplementrelief.firstfitness.com for future shopping. You may begin using the Team Member website immediately.

You may also place your order directly over the phone by calling either SupplementRelief.com at 888.424.0032 or FirstFitness Nutrition's Customer Support line at 800.621.4348. Please let them know that your FFN Team Member is SUPPLEMENTRELIEF.COM.

You may continue to use this website (supplementrelief.com) for FFN product descriptions and other Wellness content from our Blog, Education, or Recipes, but on December 1, 2023:

  • The "Add to Cart" button will change to a "Purchase on FFN Team Member Website" button, and your browser will automatically open a new page on our FFN Team Member Website to purchase the product. You can stay on the new site and shop for ALL other FirstFitness Nutrition products without returning to this website.
  • If you formerly had a LOGIN ACCOUNT on SupplementRelief.com, it WILL NOT WORK on the FFN Team Member website. You will be given an option to create a new account on the FFN Team Member Website. You WILL NOT NEED your SupplementRelief.com account on this website anymore, unless you want to see your Order History for orders you placed on SupplementRelief.com in the past.

How Does This Affect Future FFN Purchases?


This means that as of December 1, 2023:

  1. You may purchase FFN products only from an FFN Team Member website.
  2. ALL ORDERS will now be PROCESSED and SHIPPED directly by FirstFitness Nutrition. The company name on your credit card statement will no longer say SUPPLEMENTRELIEF but will now say FIRST FITNESS.
  3. You may optionally create a new account on our FFN Team Member website, or you can shop as a Guest— both options work fine. Setting up a new account on the FFN website is recommended to make placing future orders easier, as FirstFitness will already have your information to process your order once you log on to our Team Member website.

FirstFitness Nutrition's Order Policy


  1. Delivery using UPS in 3 - 5 Business Days
  2. 30-Day Money-Back Guarantee
  3. Shipping Charge is a minimum of $10 or 8.5% of the retail price of products purchased.
  4. Sales Tax is automatically calculated and is based upon the Shipping Address.
  5. You will receive an Order Receipt confirmation email directly from FirstFitness Nutrition (no longer directly from SupplementRelief.com) as soon as you complete placing your order on our Team Member website.
  6. You will receive an Order Shipment confirmation email directly from UPS (no longer directly from SupplementRelief.com) with the tracking number as soon as your order ships.

Every FirstFitness Nutrition order, from every FFN Team Member website, is subject to the exact same Order Policy. This means that shipping charges and sales taxes will be calculated the same way for every FFN product purchased from every FFN Team Member Website.


FirstFitness VIP Customer Rewards Program


FirstFitness Nutrition offers a Customer Loyalty VIP Rewards Program for savings whereby you can earn future discounts on product purchased.

This is a monthly autoship program (called a Smart Ship) where you choose the product(s) you want shipped to you each month. You can easily create and then log into your Customer VIP Rewards account anytime and change the products on your monthly auto-ship or pause/cancel it.

  • Receive 20% in VIP Reward Points redeemable for Free Products (4 points for every dollar spent - 400 points = $100) after three consecutive Smart Ships
  • Free shipping on a monthly Smart Ship order of $100 or more
  • Incentives to receive additional Reward Points

Learn more about the VIP Customer Rewards Program.


Transition Customer Support


SupplementRelief.com wants the transition to the FFN Team Member website for future orders to be a smooth process.

Faith Hoffman, our Customer Support Specialist, is happy to assist you. We appreciate your business and are prepared to answer questions and provide additional details on any or all of the above information, policies, products, costs, discount opportunities and programs, etc.

Please get in touch with Faith at your convenience:

headshot of Faith Hoffman

Faith Hoffman has spent 23 years in business practices, research, and customer relations for brand products and national companies. Lengthy hospital stays for auto-immune disorders, including the onset of heart and liver disease, led her to research the benefits of quality all-natural supplements and the importance of living a healthy lifestyle.

She became a customer of SupplementRelief.com three years ago. Positive results from healthy lifestyle changes and using quality, targeted supplements compelled her to share and recommend SupplementRelief.com products to family, friends, and clients. Studying through her journey and having a passion for helping others, she joined SupplementRelief.com as a customer support specialist in 2023.

When Faith is not assisting SupplementRelief.com customers, she enjoys singing gospel music, volunteering, and spending time with her family and pets.

Faith can be reached by email at [email protected] or by phone or text at (225) 316-5716.

Session Arrays & Values

Are you sure you want to remove this item?

Order Policy

Please email if you have questions or need assistance.

Payment Processing

We accept Visa, MasterCard, Discover and American Express credit cards.

Payments are securely processed through industry leader Authorize.net of which SupplementRelief.com is a Verified Merchant.

We DO NOT retain or store your credit card information after the purchase. We DO NOT share your information with anyone. We DO NOT auto-subscribe you to anything. Your information is YOURS.

The charge will appear on your credit card statement as SupplementRelief.com with our phone number (888) 424-0032.

Shipping & Handling

A safe and accurate address for delivery must be provided at the time the order is placed. Once an order has shipped, SupplementRelief.com is NOT responsible for lost or stolen packages CONFIRMED BY THE CARRIER to be delivered to the address provided for the order.

Since COVID-19, and the ensuing economic challenges in the USA economy, we respectfully ask that you allow some additional time for delivery for the carriers (USPS, UPS, and FedEx). Most orders still arrive on time, or near on time, but some may run late. We make every effort to get your order packed and into the carriers hands the same day, or by the next business morning if your order came in later in the previous day after carrier pickup, but we have no control over any delays that may happen within the shipping carrier's delivery system. Please order earlier for the time being if you are time-sensitive.

Orders that contain only FirstFitness Nutrition products have a shipping fee automatically calculated based upon the actual shipping weight of the items purchased. The charge ranges from $4.95 to $14.95.

For orders with NuMedica products you may choose from the shipping options below on the Order Checkout form in the Shipping Information section on the first line that says Choose Shipping Method.

Shipping Options

Country Option Schedule Cost
United States Standard 3-6 Days $4.95
United States Priority 2-4 Days $9.95
United States Free 7-10 Days $0.00
International FedEx International 4-7 Days $79.95*
International GlobalPost International 12-21 Days $39.95*
*International shipping costs may be higher depending upon package weight and destination. We will contact you for your approval of the additional amount if this occurs.

SupplementRelief.com may use the email or phone number provided on your Order to call or text you regarding Order Status or to inform you of changes to the Order Policy.

When your order ships we will send you a confirmation email with the delivery tracking information.

International Shipping

Shipping anything these days internationally is expensive. COVID resulted in more rigorous customs import processes, and now with much higher energy prices, international shipping rates are higher.

FedEx is the most reliable and faster carrier, at least for now, but they are expensive. Our FedEx international shipping fee is a minimum of $79.95. It usually makes more sense to get several months of supply (3 months or more) in one order to minimize the shipping expense per order over time. While the added weight of additional items may increase the base shipping price by a little (usually 10-25% depending upon total weight and destination), it is usually not by very much relative to shipping an additional small order later.

We also offer a lower-cost international shipping option using GlobalPost International for $39.95. So far, they have been reliable in getting packages correctly delivered but it takes 2 - 4 times as long to get the package delivered. Packages may take longer to process in the receiving country's customs process and status updates may not be reported as quickly. Please be patient if you choose this option to save money.

Some International orders may cost more to ship depending upon weight and location. If that happens we will contact you first and get your approval for any additional charge before proceeding. International orders may also be subject to additional customs fees and duties/taxes based upon the destination country's customs import laws and policies. These fees are NOT known or included on our order form and are typically charged and collected by the shipping carrier when they are delivering the product to it's final destination once the package has cleared the destination country's customs process. It is recommended that the buyer research custom import fees for the products/services they are importing beforehand to be aware of potential, additional fees.

Shipping Refrigerated Products

Our manufacturers formulate their probiotics to ensure their products retain viability until they reach the consumer. Probiotics that are recommended to be refrigerated remain so until the time of shipment, then shipped alongside an ice pack to ensure potency (Note: Ice pack will not arrive frozen, and product may not arrive cold). Orders placed on a Thursday-Sunday requiring cold shipping will not ship until the following Monday.

Cancellations

If your order has not been shipped yet, you can request a cancellation. Your original purchase amount will be refunded within three business days. If your order has already shipped, see Returns and Refunds.

Changes, Returns and Refunds

If you want to make a change to your order, please email us as soon as possible so we can make the change before your order ships. If your order has already shipped you may incur additional shipping charges for the second shipment and the return label for any products returned.

If we have made a mistake on your order, or the product arrives in a damaged or unusable condition, we will make every reasonable effort to right the situation quickly to your satisfaction.

We accept returns subject to when the return is requested and the condition the product is returned in. All returns must first be authorized by contacting us. In your request, please let us know why you are returning the item(s). We will respond promptly with authorization, the return address, and a return shipping label if appropriate.

If your order has already shipped you can return any un-opened products within 30 days of receiving your order for a 100% refund of the price paid for the product, less the actual shipping charges we incurred to get the product to you originally and then returned, less a $10 restocking fee. Un-opened means the protective seal on the bottle or container, or the shrink-wrap on the box or kit, has not been broken and the product has not otherwise been damaged in any way. You may use the original packaging for the return or acquire your own. We will provide the return shipping label. We DO NOT accept returns for NuMedica products once the protective product seal has been broken.

Upon receipt of returned product(s), we will refund your credit card within three business days for the product(s) returned.