7 Powerful Fat-Loss Tips Based on Science!

Looking at this picture long enough may also increase your heart rate and burn a few extra calories. ๐Ÿ™‚

I spent my morning digging through a shit-ton (it’s my blog – I can swear if I want to) of research on fat loss. There have been a whole bunch of recent studies, and they’ve provided new insights into the science of shedding fat.

Here are 7 of the key takeaways:

  1. Meal frequency is not related to weight loss. You’ve probably heard the theory that it’s best to eat many small meals throughout the day. In fact, it was something that I was taught during my personal training certification. It seemed to make sense. The theory was that increased meal frequency prevents the body from going into starvation mode (i.e., slowing down metabolism), increases the caloric cost of digestion, suppresses hunger, etc. But when researchers at the University of Ottawa put the meal frequency theory to the test, they found that it actually doesn’t make a difference. People that ate 3 times a day vs. 5 times a day lost the same amount of weight.
  2. Green tea is a weight loss miracle. Research from Maastricht University in Holland is making me a green tea believer. Green tea promotes weight loss, weight maintenance, improved blood sugar regulation and even decreases abdominal fat! Of course, green tea doesn’t do it alone – you need to combine it with a comprehensive exercise and nutrition program.
  3. Olive oil reduces risk of obesity. There’s been a lot of recent research on the power of the Mediterranean diet, which contains lots of vegetables and unsaturated fatty acids. Olive oil, as it turns out, is a key part of that. Spanish researchers found that participants who consumed the least amount of olive oil were 2.3 times more likely to be obese. Olive oil has also been linked to reduced risk of heart disease, type II diabetes and stroke.
  4. Go nutty for nuts. Nuts are high in calories and fat – so it might seem strange that they’re a great weight loss food. But they are. Researchers from Purdue University found that nuts are high in nutrients and antioxidants, that they help prevent degenerative diseases and that they are linked to reduced body fat. Nuts prevent hunger (consume a handful before going out to eat!), and they take a long time – and lots of energy – to digest. This research is providing new support for the caveman diet – which holds that we should eat nuts, berries, vegetables, lean meats, etc. – just like our ancestors.
  5. Drink whey protein 20 minutes before a meal. Looking to reduce your calorie intake? Try drinking some whey protein 20 minutes before eating a meal. The Minnesota Applied Research Center in Minneapolis found that the protein consumption caused a much greater loss in body fat than the placebo. The whey protein maintains blood sugar levels, which decreases appetite. And, the protein provides the building blocks your body needs to recover from your exercise program.
  6. Eat foods that are low on the gylcemic index. The glycemic index measures how fast certain foods increase blood sugars. Foods like white bread are very high on the index, and foods like whole grains are ranked much lower. Those foods that are high on the index seem to trigger fat storage – though researchers aren’t quite sure why. Here’s a list of how some of the most common foods rank.
  7. Poor sleep = increased abdominal fat. Researchers from Wake Forest embarked on a multi-year study and found that too little – or too much – sleep led to increased risk of obesity and abdominal fat. 6 – 7 hours a night was found to be ideal.

So there you have it: 7 scientifically proven fat loss tips to put into practice! What do you think? Are you surprised by any of the findings? Will you be making any changes based on the research?

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Davey, I love all your blogs!

    I do have one question though, a few times I have seen you post as well as several other people, nuts are great when it comes to weight loss. However, is there something just as good for those that have nut allergies?

    Thank you for all you do,

    Mark ๐Ÿ™‚

    • There are tons of nutritional foods, though I can’t think of another food that provides the same benefits as nuts. Drinking a whey protein shake from powdered mix would probably be a close second.

  2. Great post, Davey!

  3. Awesome post. Love getting little tips like this that I can slowly incorporate into my lifestyle. Not many surprises, other than the nuts which are very calorie dense, but it makes perfect sense since they do help to curb your appetite for longer. I’ve been taking green tree extract in pill form for years now, it’s a great antioxidant.

    One more thing that should not be ignored is water. You must drink plenty of water, it just helps keep things moving in your body and you do want your fat to move OUT of our body =).

    But here’s another tip regarding water. Drink it as cold as you can stand it, ice cold is best. Your body actually will burn a few extra calories warming itself back up. It’s no substitute for exercise, but every little bit helps.

  4. I’ve discovered that Todays Scientific YES’s, are often Tomorrows Scientific NO’s.

  5. Hi Davey,

    Thanks for the great post and helpful tips. Nutrition is so important! You’re right on with #4 (and 1,2,3,6,7 are all supported by the caveman diet). I’ve been eating caveman/paleo/primal for over a year now and it has totally changed my life and my relationship with food. I will never go back to a diet rich in grains/legumes/starch again.

    It’s a tough sell to convince people that the info we’ve been getting for years about the value of whole grains is wrong, but it’s a big step forward when people like you (who have credibility when it comes to this sort of thing) step forward with this info.

  6. As far as green tea, I’ve been told olong tea is very good for you, and I’ve been drinking it for about 3 months now. It doesn’t have that bitter taste like black teas do. Also, raw Almonds are a good choice in nuts. Raw nuts in general, not the roasted kind.

    And, in the mornings I have organic old fashion pressed oatmeal which I make with apple juice and a bit of cinimon instead of water. Really tasty.

  7. Davey —

    Thanks for the awesome blog, it’s great to have such an awesome resource available for myself and my compatriots as we combat daily society. ๐Ÿ™‚ Question for you regarding your last tip on sleep and fat loss, is there any research which discusses the amount of sleep someone might want to shoot for if they exercise at higher levels in order to account for recovery and rebuilding of the muscles? I’m a marathon runner so consistently I run 10-15 miles a day at a high intensity, and I wonder should I include more rest than just 7 hours? Thanks!

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