Sure, here are 25 tips for weight loss that are backed by research and actually work:

 Eat Mindfully: Pay attention to what you're eating and enjoy each bite.

Portion Control: Use smaller plates and bowls to control portion sizes.

Stay Hydrated: Drink plenty of water throughout the day, especially before meals.

Include Protein: Protein helps you feel full and satisfied, so include it in each meal.

Eat Whole Foods: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.

Limit Processed Foods: Minimize intake of processed foods high in added sugars, unhealthy fats, and refined carbohydrates.

Plan Meals Ahead: Prepare healthy meals and snacks in advance to avoid unhealthy choices when hungry.

Incorporate Fiber: Foods high in fiber help keep you full and satisfied, so include plenty of fruits, vegetables, and whole grains.

Don't Skip Breakfast: Eating breakfast can kickstart your metabolism and prevent overeating later in the day.

Be Active: Incorporate regular physical activity into your routine, aiming for at least 150 minutes per week.

Strength Training: Include strength training exercises to build muscle and boost metabolism.

Get Enough Sleep: Aim for 7-9 hours of quality sleep per night to regulate hunger hormones and support weight loss efforts.

Limit Liquid Calories: Avoid sugary drinks and limit intake of high-calorie beverages like soda and juice.

Monitor Portion Sizes: Use measuring cups, spoons, or a food scale to control portion sizes and avoid overeating.

Eat Slowly: Chew your food thoroughly and take your time eating to allow your brain to register fullness.

Track Your Progress: Keep a food diary or use a tracking app to monitor your food intake and physical activity.

Limit Alcohol Intake: Alcohol is high in calories and can lead to overeating, so consume it in moderation.

Find Healthy Swaps: Substitute healthier options for high-calorie foods and ingredients in recipes.

Manage Stress: Practice stress-reducing techniques like meditation, deep breathing, or yoga to prevent emotional eating.

Stay Consistent: Stick to your healthy eating and exercise plan consistently, even on weekends or during holidays.

Be Patient: Weight loss takes time, so be patient and stay focused on your long-term goals.

Seek Support: Surround yourself with supportive friends, family, or join a weight loss group for accountability and motivation.

Stay Positive: Focus on your progress and celebrate small victories along the way.

Avoid Extreme Diets: Steer clear of fad diets that promise quick results but are unsustainable in the long run.

Consult a Professional: If you're struggling to lose weight or have specific health concerns, consult a registered dietitian or healthcare professional for personalized advice and support.

…