10 Science-Backed Ways to Lose Weight

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Weight loss can seem like a scary endeavor when you’re standing on the scale, but every big change is really just a lot of small steps. Start working towards a healthier body with these 10 simple, research-proven strategies from our friends at Greatist.  

1. Chew slowly
Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness. So slow down, and take a second to savor.

2. Snack before dining
Grabbing an apple or a small cup of yogurt before meeting friends for dinner can help ensure you’ll eat a reasonable amount of that enormous entrée (rather than overdo it). And be sure to reach for the protein—research shows that an afternoon snack of Greek yogurt can lead to reduced hunger, increased fullness, and less eating come dinner time.

3. Pack the protein
Protein can help promote a healthy weight because high protein diets are associated with greater satiety, plus it’s important for healthy muscle growth. Animal sources aren’t the only option—try alternatives like quinoa, tempeh, and lentils.

4. Chew gum
Popping a piece of sugar free gum won’t necessarily curb your appetite. But, chewing a 5-calorie stick can keep the mouth busy when cooking up a meal, or socializing amongst a sea of hor d’ouevres at a party. While the long term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals.

5. Sip Green Tea
Drinking green tea is one of the most common tips for shedding a few pounds, and for good reason—green tea is known for its ability to metabolize fat. And in combination with resistance training, green tea increases the potential for fat loss. Add a squeeze of lemon for a little flavor and to amp up antioxidant affects.

6. Sip before noshing
Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone. Take some mid-set breaks and guzzle a little water between bites too to give the brain time to register fullness.

7. Brush those pearly whites
After dinner, go ahead and brush your teeth. Getting minty fresh breath not only has the obvious oral health benefits, but can also keep you from mindlessly snacking while watching a pre-bed TV show. Not a bad idea to hit up the floss, too. Once both deeds are done, we may be more inclined to keep our mouths clean before bed.

8. Envision the goal
Time spent visualizing what you would look and feel like with a few less pounds, can help acknowledge the health and fitness changes necessary for successful weight loss. Research suggests that imagining achieving an exercise goal—like running a 5k, or increasing weights for your next workout—can actually enhance performance.

9. Think big picture
So you’ve “banned” chocolate cake, but decided to go for just a small taste. Instead you polished off a full slice. It’s so easy to go totally overboard on an old habit. Instead of blowing it if you’ve slipped up on a new goal, think of the big picture. Focus on the change rather than what’s being eliminated (either a “bad” food, or a bad habit).  Live in the moment to successfully make new healthy habits.

10. Get trackin’
Writing stuff down may be helpful, but it’s tough to accurately gauge how much we move every day (and not just on the treadmill). Invest in an on-body device like the BodyMedia trackers or the Nike+ FuelBand to monitor energy burn. Or invest in a pedometer to track daily steps. Studies show that individuals who walk more tend to be thinner than those who walk less, and pedometer-based walking programs result in weight loss.

For more weight loss tips like these, check out Greatist’s 67 Science-backed Ways to Lose Weight.

keywords: Weight Loss, weight loss tips, how to lose weight