67 Science-Backed Ways to Lose Weight

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Healthy habits can quickly go out the window when we’ve got a tight deadline, no time for the gym, and few options but takeout food. Losing weight is no easy task, and doing it the healthy way can be even harder. We’re advocates for making small changes each day, rather than making drastic changes all at once. But it’s important to remember that just because a weight-loss strategy works for some (even if it’s backed by scientific studies) it may not work for everyone. From drinking more water to eating from blue plates, we’ve rounded up some of our favorite weight-loss tips to add to your daily routine.

Disclaimer: This article is not meant to be a comprehensive weight loss guide. Each entry may not be right for every individual. We at Greatist believe in providing readers with the information to make their own healthy choices based on a variety of weight loss techniques. What’s appropriate for one person may not be best for his or her friend, mom, cousin, etc. As always, consult with a healthcare professional before starting any weight loss program.

Tips for Eating

1. Get the Blues

“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says to avoid plates that match the food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potentially useful trick!

2. Eat Snacks!

Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism Hypothalamic lipophagy and energetic balance. Singh, R. Department of Medicine (Endocrinology) and Molecular Pharmacology, Member of the Diabetes Research Center, Albert Einstein College of Medicine, Bronx, NY. Aging, 2011 October; 3(10): 934–942.. Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes Fast food consumption and breakfast skipping: predictors of weight gain from adolescence to adulthood in a nationally representative sample. Niemeier, H.M, Raynor, H.A., Lloyd-Richardson, E.E. et al. Weight Control and Diabetes Research Center, The Miriam-Hospital/Brown Medical School, Providence, Rhode Island. Journal of Adolescent Health, 2006 Dec;39(6):842-9. Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal Weight Middle-Aged Men and Women. Carlson, O., Martin, B, Stote, K., et al. Diabetes Section, Laboratory of Clinical Investigation, National Institute on Aging Intramural Research Program, Baltimore, MD. Metabolism, 2007 December; 56(12): 1729-1734.. Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.

3. Peruse the Perimeter

Next time you need groceries, circle the perimeter of the store before going in. This isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in the grocery basket.

4. Stock the Fridge

Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of justveggies, not the ones with butter-laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to be pricey.

5. Eat in the A.M.

Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Leidy, H.J., Lepping, R.J., Savage, C.R., et al. Department of Dietetics and Nutrition, University of Kansas Medical Center, Kansas City, Kansas. Obesity, 2011 Oct;19(10):2019-25.. While there’s still debate on howimportant breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes) Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. Astbury, N.M., Taylor, M.A., Macdonarld, I.A. School of Biomedical Sciences, Queen’s Medical Centre, University of Nottingham, Nottingham NG7 2UH, UK. Journal of Nutrition, 2011 Jul;141(7):1381-9. Epub 2011 May 11.. Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning Impact of breakfast on daily energy intake. Schusdziarra, V., Hausmann, M., Wittke, C. et al. Else-Kröner-Fresenius Center of Nutritional Medicine, Technical University of Munich, Munich, Germany. Nutrition Journal, 2011, 10:5..

6. Get Busy in the Kitchen

We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved The Contribution of Expanding Portion Sizes to the US Obesity Epidemic. Young, L.R., Nestle, M. Department of Nutrition and Food Studies, New York University, New York City. American Journal of Public Health, 2002 February; 92(2): 246-249. Increased portion size leads to increased energy intake in a restaurant meal. Diliberti, N., Bordi, P.L, Conklin, M.T., et al. Department of Nutritional Sciences, The Pennsylvania State University, University Park, Pennsylvania. Obesity Research, 2004 Mar;12(3):562-8. Bottomless bowls: why visual cues of portion size may influence intake. Wansink, B, Painer, J.E., North, J. Applied Economics and Marketing, 110 Warren Hall, Cornell University, Ithaca, NY. Obesity Research, 2005 Jan;13(1):93-100.. Why not start by making these healthy meals in just 12 minutes or less (quesadillas, stir-fry, and burgers, oh my!).

7. Prioritize the Pantry

Take a little time out to toss the junk. If you’ve got some favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) ‘I just can’t help myself’: effects of food-cue exposure in overweight and lean individuals. Ferriday, D., Brunstrom, J.M. Department of Experimental Psychology, University of Bristol, England, UK. International Journal of Obesity. June 15, 2010..

8. Serve “Restaurant” Style

Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake Eating as an automatic behavior. Cohen, D., Farley, T.A., RAND Corporation, Santa Monica, CA, USA. Preventing Chronic Disease, 2008 Jan;5(1):A23..

9. Use Smaller Plates

History shows plate sizes have increased over the past millennium The largest Last Supper: depictions of food portions and plate size increased over the millennium. Wansink, B., Wansink, C.S. Applied Economics and Management Department, Cornell University, Ithaca, NY, USA. International Journal of Obesity, 2010 May;34(5):943-4.. When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (8-10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions Normative influences on food intake. Herman, C.P., Polivy, J. Department of Psychology, University of Toronto, Toronto, ON, Canada. Physiological Behavior, 2005 Dec 15;86(5):762-72..

10. 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 Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos, A., le Roux, CW., Alexiadou, K., et al. Athens University Medical School, Athens, Greece. The Journal of Clinical Endocrinology and Metabolism 2010 Jan; 95(1):333-7. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Hollis, J.F., Gullion, C.M., Stevens, V.J., et al. Center for Health Research, Kaiser Permanente Northwest, Portland, Oregon. American Journal of Preventive Medicine, 2008 Aug;35(2):118-26. Eating slowly led to decreases in energy intake within meals in healthy women. Andrade, A.M., Greene, G.W., Melanson, K.J. Department of Nutrition and Food Sciences, University of Rhode Island, Kingston. Journal of the American Dietetic Association, 2008 Jul;108(7):1186-91.. So slow down, and take a second to savor.

11. Deep Freeze

Once meal prep is over, serve yourself a reasonable portion, then package up the rest and stash it in the fridge or freezer for a later date. When the food is out of sight, studies show you’ll be less likely to reach for a second helping ‘I just can’t help myself’: effects of food-cue exposure in overweight and lean individuals. Ferriday, D., Brunstrom, J.M. Department of Experimental Psychology, University of Bristol, England, UK. International Journal of Obesity. June 15, 2010. Do distant foods decrease intake? The effect of food accessibility on consumption. Maas, J., de Ridder, D.T., de Vet, E., et al. Department of Clinical and Health Psychology, Utrecht University, Utrecht, The Netherlands. Psychology & Health. 2011 Jan 1:1-15..

12. Wait Before Grabbing Seconds

The quicker we shovel down a meal, the less time we give our bodies to register fullness Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos, A., le Roux, CW., Alexiadou, K., et al. Athens University Medical School, Athens, Greece. The Journal of Clinical Endocrinology and Metabolism 2010 Jan; 95(1):333-7.. Since it takes about 20 minutes for the brain to get the message that dinner’s been served, it’s best to go for a walk or play cards before dishing up seconds or tackling the dessert table.

13. 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 Self-control relies on glucose as a limited energy source: willpower is more than a metaphor. Gailliot, M.T., Baumeister, R.F., DeWall, C.N., et al. Department of Psychology, Florida State University, Tallahassee, Florida. Journal of Personality and Social Psychology, 2007 Feb;92(2):325-36..

14. Sneak in the Veggies

Bumping up vegetable consumption has long been recognized as a way to protect against obesity Relationship of fruit and vegetable intake with adiposity: a systematic review. Ledouz, T.A., Hingle, M.D., Branowski, T. Department of Pediatrics, USDA/ARS Children’s Nutrition Research Center, Baylor College of Medicine, Houston, TX, USA.. Add veggies to an omelet to cut down on cheese, use them in baked goods, and pasta dishes (Bonus: Try zucchini ribbons, or spaghetti squash instead). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster Dietary fibers reduce food intake by satiation without conditioned taste aversion in mice. Rasoamanana, R., Even, P.C., Darcel, N., et al. AgroParisTech, Nutrition Physiology and Ingestive Behavior, Paris, France; Nutrition Physiology and Ingestive Behavior, Paris, France. Physiology Behavior, 2012 Dec 23;110-111C:13-19..

15. Turn Off the Tube

Eating while watching television is linked to poor food choices and overeating Mediators of longitudinal associations between television viewing and eating behaviours in adolescents. Pearson, N., Ball, K., Crawford, D. International Journal of Behavioral Nutrition and Physical Activity. March 30, 2011.. Getting sucked into the latest episode of Snooki and JWoww can bring on mindless eating and it can be easy to lose track of just how many chips we’ve just thrown down the hatch. It’s not just the mindlessness of watching televsion that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low-nutrient junk, fast food, and sugary beverages.

16. Turn Your Back on Temptation

The closer we’re situated to a food that’s in our line of vision, chances are the more we’ll actually eat of it The office candy dish: proximity’s influence on estimated and actual consumption. Wansink, B., Painter, J.E., Lee, Y.K. Cornell Food and Brand Laboratory, Cornell University, Ithaca, NY. International Journal of Obesity, 2006 May;30(5):871-5.. If we face away from food that might tempt us when we’re not all that hungry (like an office candy bowl), we may be more likely to listen to cues from our gut rather than our eyes.

17. Hands Off

When snack time hits, our brains can be pretty unreliable. It’s tempting to reach for a bag of chips, but instead, grab a handful (or measure out the serving size) then seal the bag up and put it away. Odds are, you’ll be more mindful of how much you’re polishing off when you see it right in front of you. And next time there’s a between-meal tummy rumble, try one of these healthy, satisfying 100-calorie snacks.

18. 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 Effects of a high protein diet on body weight and comorbidities associated with obesity. Clifton, P. Baker IDI Heart and Diabetes Institute, University of South Australia, Adelaide, SA, Australia. The British Journal of Nutrition, 2012 Aug;108 Suppl 2:S122-9.. Animal sources aren’t the only option—try alternatives like quinoa, tempeh, and lentils.

19. Fill Up on Fiber

Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer Dietary fiber and weight regulation. Howarth, N.C., Saltzman, E., Roberts, S.B. Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA. Nutrition Review, 2001 May;59(5):129-39. Dietary fiber and body weight. Slavin, J.L. Department of Food Science and Nutrition, University of Minnesota, St. Paul, Minnesota. Nutrition, 2005 Mar;21(3):411-8.. Look for at least five grams or more of the stuff per serving. Snack on some of our favorite high-fiber picks like stuffed baked apples or jazzed up oats.

20. Make Room for (Healthy) Fats

Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana, or flax for baking. But, it’s important to remember that we still need fat in our diets as a source of energy and to absorb the fat-soluble vitamins A, D, E, and K. Plus it helps us feel full.  Get healthy monounsaturated and polyunsaturated fats from avocadoes, olive oil, nuts, coconuts, seeds, and fish Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Assuncao, M.L., Ferreira, H.S., dos Santos, A.F., et al. Faculdade de Nutricao, Universidade Federal de Alagoas, Maceio, AL, Brazil. Lipids, 2009 Jul;44(7):593-601.. Bonus tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full Fat Detection: Taste, Texture, and Post Ingestive Effects. Montmayeur, J.P., le Coutre, J., Boca Raton, FL. CRC Press; 2010..

21. Steer Clear of Simple Carbs

Simple carbs are the white stuff—white bread, most pastries, refined sugars (like in soda). What makes it so simple? These foods provide energy, but lack the same  nutrients (vitamins, minerals, and fiber) as complex carbohydrates Carbohydrates  Starches; Simple sugars; Sugars; Complex carbohydrates; Diet – carbohydrates; Simple carbohydrates. A.D.A.M. Medical Encyclopedia. Last reviewed: May 16, 2012.. The body also breaks simple carbs down quickly, spikes blood sugar (insulin), and leaves your tummy might rumbling sooner than you imagined The role of carbohydrates in insulin resistance. Bessesen, D.H. University of Colorado Health Sciences Center, Cener for Human Nutrition and Denver Health Medical Center, Denver CO. Journal of Nutrition, 2001 Oct;131(10):2782S-2786S.. Choose whole grains instead, which may reduce potentially dangerous excess abdominal fat buildup (which can lead to diabetes) The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Katcher, H.I., Legro, R.S., Kunselman, A.R., et al. Department of Nutritional Sciences, Core Endocrine Laboratory, Pennsylvania State University, University Park, PA. American Journal of Clinical Nutrition, 2008 Jan;87(1): 79-90.. Switch to whole-wheat pasta or whole grain bread, or try grains like brown rice, quinoa, or millet.

22. Ditch Added Sugar

A spoonful of sugar allegedly helps the medicine go down, but adding it to food may increase the risk for cardiovascular disease and obesity Consumption of added sugars and indicators of cardiovascular disease risk among US adolescents. Welsh J.A., Sharma A., Cunningham S.A.,et. al., Nutrition and Health Science Program, Children’s Healthcare of Atlanta, Atlanta, GA, Circulation. 2011 Jan 25;123(3):249-57. High-fructose corn syrup: everything you wanted to know, but were afraid to ask. Fulgoni V 3rd, Nutrition Impact, LLC, Battle Creek, MI, American Journal of  Clinical Nutrition. 2008 Dec;88(6):1715S.. Stick to sugar that comes in its natural form (in fruits, veggies, and whole grains) and scrap that morning-coffee-spoonful Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Schulze M.B., Manson J.E., Ludwig D.S., Department of Nutrition, Harvard School of Public Health, Boston, MA, Journal of the American Medical Association 2004 Aug 25;292(8):927-34..

23. Make Subs

No, we don’t mean the sandwich. We mean easy recipe substitutions. Simple swaps—like Greek yogurt for sour cream, prunes for butter, or an Americano for a latte—can cut calories and sugar. Even a grilled cheese can get a healthy revamp by making a few smart subs.

24. Cook Smart

Even healthy food can become not so great when it’s been dropped into a fryer. Instead, pan fry or pop a dish in the oven. Use non-stick spray to sauté foods, or rub oil onto a pan with a paper towel for a light coating. You can even whip up a batch of healthier chips.

25. Heat It Up With Cayenne

Cayenne pepper, the bright red spice, can not only boost metabolism, but can also cut cravings for fatty, sweet, or salty foods Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance. Reinbach, HC., Smeets, A., Martinussen, T., et al. Department of Food Science, University of Copenhagen, Rolighedsvej 30, Frederiksberg C, Denmark. Clinical Nutrition (Edinburgh, Scotland), Jun; 28(3):260-5. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Ludy, MJ, Mattes, RD. Purdue University, West Lafayette, Indiana. Physiology and Behavior, 2011 Mar 1;102(3-4):251-8.. Some studies even suggest that the hot stuff can increase fat oxidation, meaning the body can better use fat as fuel Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Snitker, S., Fujishima, Y., Shen, H., et al. University of Maryland School of Medicine, Baltimore, MD. The American Journal of Clinical Nutrition, 2009 Jan; 89(1):45-50. Pharmacokinetic and the effect of capsaicin in Capsicum frutescens on decreasing plasma glucose level. Chaiyasit, K., Khovidhunkit, W., Wittayalertpanya, S. Inter-department of Pharmacology, Graduate School, Chulalongkorn University, Bangkok, Thailand. Journal of the Medical Association of Thailand, 2009 Jan; 92(1):108-13.. Sprinkle some on scrambled eggs, or spice up a stir-fry with a little hot sauce.

26. 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 Effects of chewing gum on short-term appetite regulation in moderately restrained eaters. Hetherington, M.M and Regan, M.F. Institute of Psychological Sciences, University of Leeds, Leeds, England, UK. Appetite 2011 Jun; 57(2): 475 – 482. Short-term effects of chewing gum on snack intake and appetite. Hetherington, M.M. and Boyland, E. Department of Psychology, Glasgow Caledonian University, Glasgow, UK. Appetite 2001 May; 48(3): 397-401..

27. Go Straw-less

… with fruit, that is. Juices (which are often far from 100 percent fruit) provide some vitamins, but without the same fiber and phytonutrients as a real piece of fruit. Let’s take an apple for instance. An 8-oz. glass of apple juice has double the sugar and less than one-tenth the fiber of a medium apple.

28. Cave in to Cravings

We love this tip. Cravings are OK! Acknowledge those cravings instead of pushing them away completely (which may lead to blowing it later). Caving into a craving, as long as it’s in moderation (try on of these healthier ways to satisfy a sweet tooth) can actually help curb desire. Forbidding a food may only make it more attractive. Still want more of that chocolate cake after a couple of bites? Try thinking of your favorite activity—dancing in the rain, getting a massage, playing with a puppy. Research shows that engaging in imagery can reduce the intensity of food cravings Replacing craving imagery with alternative pleasant imagery reduces craving intensity. Knauper, B., Pillay, R., Lacaille, J. et al. Department of Psychology, McGill University, Montreal, Canada. Appetite, 2011 Aug;57(1):173-8..

29. Bag It Up

Sometimes we’d rather not admit it, but let’s face it—restaurant meal portions are generally heftier than what we cook at home Increased portion size leads to increased energy intake in a restaurant meal. Diliberti, N., Bordi, P.L, Conklin, M.T., et al. Department of Nutritional Sciences, The Pennsylvania State University, University Park, Pennsylvania. Obesity Research, 2004 Mar;12(3):562-8.. Make a conscious decision to bag up half of the meal before taking the first bite. The added benefit? You’ve got a doggie-bag lunch for tomorrow!

Tips for Drinking

30. 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 Fat burners: nutrition supplements that increase fat metabolism. Jeukendrup, A.E., Randell, R. School of Sport and Exercise Sciences, University of Birmingham, UK. Obesity Reviews, 2011 Oct;12(10):841-51. The putative effects of green tea on body fat: an evaluation of the evidence and a review of the potential mechanisms. Thavanesan, N. University of Oxford, Oxford, UK. British Journal of Nutrition, 2011 Nov;106(9):1297-309.. And in combination with resistance training, green tea increases the potential for fat loss The Effects of Green Tea Consumption and Resistance Training on Body Composition and Resting Metabolic Rate in Overweight or Obese Women. Cardoso, G.A., Salgado, J.M., Cesar, M.D., et al. Department of Agroindustry, Food, and Nutrition, Luiz de Queroz College of Agriculture, University of Sao Paulo, Piracicaba, Sao Paulo, Brazil. Journal of Medicinal Food, 2012 Nov 9.. Add a squeeze of lemon for a little flavor and to amp up antioxidant affects Green Tea Supplementation Affects Body Weight, Lipids, and Lipid Peroxidation in Obese Subjects with Metabolic Syndrome. Basu, A., Sanchez, K., Leyva, M.J. Nutritional Sciences, Human Environmental Sciences, Oklahoma State University, Stillwater, Oklahoma, USA..

31. Gulp H2O

Kick the diet beverages and vitamin enhanced money traps to the curb and reach for good ‘ole H2O instead. Drinking water helps people feel full, and as a result, consume fewer calories Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Stookey, J.D., Constant, F., Popkin, B.M., et al. Children’s Hospital Oakland Research Institute, Oakland California, USA. Obesity (Silver Spring), 2008 Nov;16(11):2481-8. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults. Dennis, E.A., Dengo, A.L., Comber, D.L. Department of Human Nutrition, Foods and Exercise, Virginia Tech, Blacksburg, Virginia Tech, Blacksburg, Virginia, USA. Obesity (Silver Spring), 2010 February; 18(2): 300-307.. Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity Influence of water drinking on resting energy expenditure in overweight children. Dubnov-Raz, G., Constantini, N.W., Yariv, H., et al. Exercise, Nutrition and Lifestyle Clinic, The Edmond and Lily Safra Children’s Hospital, Sheba Medical center, Tel Hashomer, Israel. International Journal of Obesity, 2011 Oct;35(10):1295-300. The influence of oral water load on energy expenditure and sympatho-vagal balance in obese and normal weight women. Kocelak, P., Zak-Golab A., Smetek, J., et al. Health Promotion and Obesity Management Unit, Department of Pathophysiology, Medical University of Silesia, Katowice, Poland. Archives of Medical Science, 2012 Dec 20;8(6):1003-8..

32. Sip Before Noshing

Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults. Davy, B.M., Dennis, E.A., Dengo, L.A., et al. Department of Human Nutrition, Foods and Exercise, Virginia Tech, Blacksburg, VA. Journal of the American Dietetic Association, 2008 July; 108(7): 1236-1239.. Take some mid-set breaks and guzzle a little water between bites too to give the brain time to register fullness Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos, A., le Roux, CW., Alexiadou, K., et al. Athens University Medical School, Athens, Greece. The Journal of Clinical Endocrinology and Metabolism 2010 Jan; 95(1):333-7..

33. Cut Back on Liquid Cals

Milk and cookies, orange juice and French toast, wine and cheese—some foods seemingly require a liquid counterpart. But, it’s easy to pour on the pounds by chugging soda, juice, alcohol, and even milk on the reg Liquid calories, sugar, and body weight. Drewnowski, A., Bellisle, F. Center for Public Health Nutrition, University of Washington, Seattle, WA. The American Journal of Clinical Nutrition, 2007 Mar;85(3):651-61..  Sugar sweetened beverages are associated with increased body fat and blood pressure Effects on uric acid, body mass index and blood pressure in adolescents of consuming beverages sweetened with high-fructose corn syrup. Lin, W.T., Huang, H.L., Huang, M.C., et al. Institute of Environmental and Occupational Health Sciences, National Yang Ming University, Taipei, Taiwan, ROC. International Journal of Obesity, 2012 Aug 14..

34. Water it Down

When you’ve simply got to have a swig of juice with that morning bowl of oatmeal, try watering it down. While it may sound entirely unappealing, gradually adding more water to less juice will keep some of the flavor without all the sugar and calories. Added incentive: Increasing water intake in place of sugar-sweetened beverages or fruit juices is associated with lower long-term weight gain Changes in water and beverage intake and long-term weight changes: results from three prospective cohort studies. Pan, A., Malik, V.S., Hao, T., et al. Department of Nutrition, Harvard School of Public Health, Boston, MA, USA. International Journal of Obesity, 2013 Jan 15..

35. Choose Tall and Thin

So we know we said to cut back on the juice and soda, but when you’ve got a hankering from some morning orange juice, reach for a tall thin glass, not a short squatty one. While it may sound like you’re discriminating against your glasses, research shows that people pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning we’ll ultimately (probably) drink less in one sitting. This is especially helpful when drinking alcohol Shape of glass and amount of alcohol poured: comparative study of effect of practice and concentration. Wansink, B., Dyson, J.S., Van Ittersum, K. Cornell University, Ithaca, NY. BMJ, 2005 December 24; 331(7531): 1512-1514..

36. Banish the Booze

We probably don’t have to tell you that partying like an undergrad may pack on a few pounds. And you’ve likely heard the phrase “drink in moderation.” The point is, alcohol houses a lot of sneaky calories and it has the ability to inhibit eating decisions (mmm, greasy pizza) later on in the night. Even after you’ve sobered up, alcohol can have negative impacts on strength and may leave you lagging in the weight room days later Interaction between alcohol and exercise: physiological and haematological implications. El-Sayed, M.S., Ali, N., El-Sayed, A.Z. Faculty of Science, Liverpool John Moores University, Liverpool, UK. Sports Medicine, 2005;35(3):257-69. The effect of alcohol on athletic performance. Shirreffs, S.M., Maughan, R.J. School of Sport and Exercise Sciences, Loughborough University, Leicestershire, UK. Currents Sports Medicine Reports, 2006 Jun;5(4):192-6..

Tips for Being Mindful

37. 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.

38. Set Realistic Goals

It’s easy, especially come New Year’s resolution season, to set some pretty unrealistic goals about weight loss (fit into skinny jeans in three days!) Weight loss goals and treatment outcomes among overweight men and women enrolled in a weight loss trial. Linde, J.A., Jeffery, R.W., Levy, R.L., et al. University of Minnesota, Twin Cities Campus, Minneapolis, MN. International Journal of Obesity, 2005 Aug;29(8): 1002-5.. Since impractical goals can slow down long-term weight-loss, it’s important to address those goals before making any health and fitness changes Unrealistic weight-loss goals among obese patients are associated with age and causal attributions. Wamsteker, E.W., Geenen, R., Zelissen, P.M, et al. University Medical Center Utrecht, Utrecht, the Netherlands. Journal of the American Dietetic Association, 2009 Nov; 109(11):1903-8..

39. Portion Patrol

Practicing portion control is one of the easiest, most reliable ways to lose weight, but it’s not an easy task Use of portion-controlled entrees enhances weight loss in women. Hannum, S.M., Carson, L., Evans, E.M., et al. Food Science and Human Nutrition. Nutritional Sciences Division, University of Illiniois, Urbana, Illinois. Obesity Research, 2004 Mar; 12(3):538-46. Overweight and obesity – use of portion control in management. Clark, A., Franklin, J., Pratt, I., et al. Great Ideas in Nutrition, Coolangatta, Queensland, Australia. Australian Family Physician, 2010 Jun;39(6):407-11.. Portion distortion is ever present, but it may help to use portion visuals, for instance — a serving of chicken (3 ounces) is roughly the size of a deck of cards Portion distortion: typical portion sizes selected by young adults. Schwartz, J., Byrd-Bredbenner, C. Rutgers University, New Brunswick, NJ. Journal of the American Dietetic Association, 2006 Sep;106(9):1412-8..

40. Stay Positive

Many of us demonize certain foods, and even punish ourselves for certain indulgences. Instead, positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can reframe our relationship with food. Research shows that positive expectations are also associated with weight loss The effects of outcome expectations and satisfaction on weight loss and maintenance: correlational and experimental analyses–a randomized trial. Finch, E.A., Linde, J.A., Jeffery, R.Q., et al. Division of Epidemiology and Community Health, School of Public Health, University of Minnesota, Twin Cities Campus, Minneapolis, MN. Health Psychology, 2005 Nov;24(6):608-16..

41. Think on It

How satiated we feel a few hours after we eat depends not on how much we actually scarfed down but on how much we think we ate. It pays to pay attention to what we eat… it’s actually okay to eat with our eyes Bottomless bowls: why visual cues of portion size may influence intake. Wansink, B., Painter, J.E., North, J. Applied Economics and Marketing, 110 Warren Hall, Cornell University, Ithaca, NY. Obesity Research 2005;13(1):93-100..

42. Meditate

Emotional eating—essentially eating to make ourselves feel better (often when we’re sad or anxious)—can interfere with weight loss goals Does emotional eating interfere with success in attempts at weight control? Blair, A.J., Lewis, V.J., Booth, D.A. et al. School of Psychology, University of Birmingham, U.K. Appetite, 1990 Oct;15(2):151-7.. But meditation—using techniques like muscle relaxation and achieving self focus—can help binge eaters become aware of how they turn to food to deal with emotions Evidence and potential mechanisms for mindfulness practices and energy psychology for obesity and binge-eating disorder. Sojcher, R., Gould Fogerite, S., Perlman, A. Institute for complementary and Alternative Medicine, School of Health-Related Professions, University of Medicine and Dentistry of New Jersey, Newark, NJ. Explore, 2012 Sep;8(5):271-6.. Check out these 10 ways to meditate.

43. Reel off Mantras

Sometimes we just need a little fire under our tushies to get motivated. If you’d rather forgo the literal bonfire, try out some motivational mantras. Hang up an inspirational poster, write it on a sticky note at work, or scribble it on your roommate’s forehead when she’s sleeping as a reminder of your health and fitness goals. Added plus: Mantras don’t cost a thing!

44. De-stress

A lot of stress can trigger increased eating and cravings, especially for sugary carbohydrates The selfish brain: stress and eating behavior. Peters, A., Kubera, B., Hubold, C., et al. Medical Clinic 1, University of Luebeck Luebeck, Germany. Frontiers in Neuroscience 2011; 5:74. Relationship between stress, eating behavior, and obesity. Torres, SJ., Nowson, CA. Centre for Physical Activity and Nutrition, School of Exercise and Nutrition Sciences, Deakin University, Burwood, Victoria, Australia. Nutrition 2007 Nov-Dec;23(11-12):887-94.. If pressure at work or a family burden has got you feeling overwhelmed, try out one of these ways to reduce stress before pawing at that donut.

45. Add, Don’t Subtract

Instead of fixating on cutting out cookies, cake, pizza, and all that heavy cream in your morning coffee, focus instead on adding healthy foods to your menu. Ditching all the “bad” stuff can be a daunting task, one that’s easier to stick to by focusing on one habit at a time (science says it takes anywhere from 18-254 days to form a habit). Add in as many healthy habits as you’d like—drink more water, stock up on fresh fruits and veggies—and slowly wean off of the not-so-good-for-you goodies.

46. 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 Benefits of motor imagery training on muscle strength. Lebon, F., Collet, C., Guillot, A. Centre of Research and Innovation in Sport, Laboratory of Mental Processes and Motor Performance, University Claude Bernard Lyon I, University of Lyon, Villeurbanne, France. J Strength Cond Res. 2010 Jun;24(6):1680-7..

47. One Habit at a Time

There’s an idea that focusing on less helps us achieve more. Changing a habit is tough, but trying to tackle a whole handful may seem impossible. Instead, concentrate on changing one behavior at a time. Start small and make clear guidelines for a set habit. For example, if you’d like to increase veggie intake, decide to eat three different vegetables each day, or 1 cup with each meal. And remember, small changes can lead to gradual weight loss A Small-Changes Approach Reduces Energy Intake in Free-Living Humans. Stroebele, N., de Castro, J.M., Stuht, J., et al. University of Colorado at Denver and Health Sciences Center, Center for Human Nutrition, Denver, Colorado. Journal of the American College of Nutrition, 2009 February; 28(1): 63-68. Mindless eating challenge: retention, weight outcomes, and barriers for changes in a public web-based healthy eating and weight loss program. Kaipainen, K., Payne, C.R., Wansink, B. VTT Technical Research Centre of Finland, Tampere, Finland. Journal of Medical Internet Research, 2012 Dec 17;14(6):e168..

48. Think Big Picture

So you’ve “banned” chocolate cake, but decided to go for just a smalltaste. 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.

49. Sleep Smart

Sleep can not only reduce stress, help us heal faster, and prevent depression, it can also help shave off some pounds because sleep loss is linked to changes in appetite and the metabolism of glucose (sugar in the blood) Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Knutson, K.L. Department of Health Studies, University of Chicago, Chicago, Illinois. Sleep Medicine Clinics, 2007 Jun;2(2):187-197.. Moral of the story: Sleep is associated with less weight gain Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Thomson CA, Morrow KL, Flatt SW, et al. Obesity (Silver Spring), 2012;20:1419-25. Longer sleep duration associates with lower adiposity gain in adult short sleepers. Chaput JP, Després JP, Bouchard C, et al. International Journal of Obesity (London), 2012;36:752-6.. Take a look at our guide to sleep positions to optimize those hours spent tucked under the sheets. And try other solutions for extra Zzs like turning off electronics in the bedroom and avoiding large meals late at night Etiology of adult insomnia. Dollander, M. Groupe de Recherche en Psychologie de la Sante, Laboratoire de Psychologie. Encephale, 2002 Nov-Dec;28(6 Pt 1): 493-502. Dubious bargain: trading sleep for Leno and Letterman. Basner, M, Dinges, DF. Sleep. 2009 Jun;32(6):747-52..

50. Get Social

Check out online communities (like on Facebook, Twitter, or other forums) that provide support and encouragement. One study showed that overweight adults who listened to weight-loss podcasts and used twitter in tandem with a diet and physical activity monitoring app lost more weight than those who did not go social Tweets, Apps, and Pods: Results of the 6-month Mobile Pounds Off Digitally (Mobile POD) randomized weight-loss intervention among adults. Turner-McGrievy, G., Tate, D. Department of Health Promotion, Education, and Behavior, University of South Carolina, Columbia, SC, United States. Journal of Medical Internet Research, 2011 Dec 20;13(4):e120.Sharing progress and setbacks on social media platforms can help users feel accountable for their goals.

Tips to Track

51. Jot it Down

If using fancy apps seems too daunting, research suggests there’s still merit to the old pen and paper. Monitoring our food intake with a food diary can help to lose and maintain weight Self-monitoring in weight loss: a systematic review of the literature. Burke, L.E., Wang, J., Sevick, M.A. School of Nursing and Graduate School of Public Health, University of Pittsburgh, Pittsburgh, PA. Journal of the American Dietetic Association 2011;111(1)-92-102.. In fact people who stick to food diaries are more likely to lose weight than those who don’t Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. Kong, A., Beresford, S.A., Alfano, C.M., et al. Cancer Education and Career Development Program, Institute for Health Research and Policy, University of Illinois at Chicago. Journal of the Academy of Nutrition and Dietetics 2012;112(9):1428-35. Weight Loss during the Intensive Intervention Phase of the Weight-Loss Maintenance Trial. Hollis JF, Guillion CM, Stevent, VJ, et al. Center for Health Research, Portland, OR. American Journal of Preventive Magazine, 2008; 35(2): 118-126.. Recording each bite helps us be aware of not only the foods we eat, but when, and how much we eat them Self-Monitoring as a Mediator of Weight Loss in the SMART Randomized Clinical Trial. Kong, A., Beresford, S.A., Alfano, C.M. Cancer Education and Career Development Program, Institute for Health Research and Policy, University of Illinois at Chicago. Journal of the Academy of Nutrition and Dietetics 2012;112(9):1428-35..

52. 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 A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. Richardson, C.R., Newton, T.L., Jobby, J.A. et al. Department of Family Medicine, University of Michigan Medical School, Ann Arbor. Annals of Family Medicine, 2008 January; 6(1): 69-77. Why do pedometers work?: a reflection upon the factors related to successfully increasing physical activity. Tudor-Locke, C., Lutes, L. Walking Behavior Laboratory, Pennington Biomedical Research Center, Baton Rouge, LA. Sports Medicine, 2009;39(12):981-93..

53. Use an App a Day

A new study in the Archives of Internal Medicine found that using a mobile device was more effective in helping people lose weight than tracking diets on paper Integrating Technology Into Standard Weight Loss Treatment: A Randomized Controlled Trial. Spring, B., Duncan, J.M., Janke, E.A., et al. Archives of Internal Medicine, 2012 Dec 10:1-7.Apps like Fitocracy, MyFitnessPal, and StrongLIfts help users track daily activity, food intake, and gamify weight loss by awarding points for workouts. Tracking with the help of apps may help us regulate our behavior and be mindful of our health and fitness choices.

54. Point and Shoot

We can write down what we eat, but when we look back a week later we may have a tough time visualizing exactly what a meal looked like. A quicker, and perhaps more telling, alternative is to take photos of each meal. A small study showed that photographic food diaries could alter attitudes and behaviors associated with food choices more likely than written diaries Think before you eat: photographic food diaries as intervention tools to change dietary decision making and attitudes. Zepeda, L., Deal, D. International Journal of Consumer Studies, 2008, 32(6);692-698.. Grab a camera and get snapping!

Tips for Exercising

55. Pump Up the Jams

Pack your playlist with upbeat tunes. Research shows music that has 180 beats per minute—like, say, “Hey Ya” by OutKast—will naturally prompt a quicker pace Sounding better: fast audio cues increase walk speed in treadmill-mediated virtual rehabilitation environments. Powell W, Stevens B, Hand S, et al. University of Portsmouth United Kingdom. Studies in Health Technology and Informatics 2010; 153: 202-207.. Plus, music serves as a distraction, which can help take attention off a grueling gym sesh.

56. Avoid Injuries

Right when you’re all gung-ho about hitting the gym and getting fit, there’s nothing worse than a pulled hammy or pesky shin splints. Read up on how to avoid the most common yoga injuries (often from over-stretching and misalignment), and running injuries (like stress fractures, pulled muscles, and blisters) to make sure you’re in tip-top shape to get in shape. Make sure to get in a good warm-up, too. Studies show we perform our best and better avoid injury after warming up A comparison of two warm-ups on joint range of motion. Beedle, B.B., Mann, C.L. Physical Fitness Testing Laboratory, Department of Health and Human Performance, Elon University, Elon, North Carolina. Journal of Strength and Conditioning Research, 2007 Aug;21(3):776-9. Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. Abad, C.C., Prado, M.L., Ugrinowitsch, C., et al. Bandeirantes University of São Paulo (UNIBAN), São Paulo, Brazil. Journal of Strength and Conditioning Research, 2011 Aug;25(8):2242-5..

57. Choose Free Weights

We’ve already praised strength training, but it gets even better when you set yourself free. And by that, we mean step off the leg-press and start squatting with a pair of dumbbells. Working out with free weights can activate muscles more effectively, and as we’ve learned, muscle can torch calories A comparison of muscle activation between a Smith machine and free weight bench press. Schick, E.E., Coburn, J.W., Brown, L.E., et al. Exercise Physiology Laboratory, Department of Kinesiology, California State University. Journal of Strength and Conditioning Research. 2012 Mar;24(3):779-84. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Phillips, S.M., Tipton, K.D., Aarsland, A., et al. Metabolism Unit, Shriners Burns Instintute, Galveston, Texas. American Journal of Physiology, 1997 Jul;273(1 Pt 1):E99-107..

58. Get Functional

Functional exercise has been shown to increase strength and balance and reduce risk of injury all while working multiple muscle groups at the same time Strength outcomes in fixed versus free-form resistance equipment. Spennewyn, K.C., Health and Exercise Science Department, Minnesota School of Business/Globe University, Shakopee, Minnesota. Journal of Strength and Conditioning Research, 2008 Jan;22(1):75-81.. All that movement promotes muscle gain, which can increase metabolism, which can over time help shed fat Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation. Melanson, E.L., MacLean, P.S., Hill, J.O. Division of Endocrinology, Metabolism, and Diabetes, University of Colorado Denver, Denver, CO. Exercise and Sport Science Reviews, 2009 Apr;37(2):93-101.. Added bonus: Functional exercises can help make real life tasks, like hauling groceries up the stairs, a lot easier.

59. Swig Some Caffeine

Getting a morning jolt from java may be a part of your daily routine, but sipping some coffee before a workout can actually boost endurance during exercise Effect of caffeine on sport-specific endurance performance: a systematic review. Ganio, M.S., Klau, J.F., Casa, D.J., et al. Department of Kinesiology, Human Performance Laboratory, University of Connecticut. The Journal of Strength and Conditioning Research 2009 Jan;23(1):315-24. Caffeine and endurance performance. Tarnopolsky, M.A. Department of Physical Medicine and Rehabilitation, Henderson General Hospital, Hamilton, Ontario, Canada. Sports Medicine. 1994 Aug;18(2):109-25.. How’s it work? Caffeine slows glycogen depletion (the starch our bodies turn to for energy during exercise) by encouraging the body to use fat for fuel first Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Davis, J.K., Green, J.M. Department of Health and Human Performance, Texas A&M University-Commerce. Sports Medicine 2009;39(10):813-32..

60. Let Go of Limitations

Getting a good workout in isn’t limited to a gym or track, use your bodyweight or build a home gym to get that sweat on.

61. Partner Up

A new study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner Aerobic exercise is promoted when individual performance affects the group: a test of the Kohler motivation gain effect. Irwin, B.C., Scorniaenchi, J., Kerr, N.L. et al. Kinesiology, Michigan State University, East Lansing, MI. Annals of Behavioral Medicine 2012;44(2):151-9. Two-playered partner exergame for obesity prevention: using discrepancy in players’ abilities as a strategy to motivate physical activity. Feltz, D.L., Irwin, B., Kerr, N. Department of Kinesiology, Michigan State University, East Lansing, MI. Journal of Diabetes Science and Technology 2012; 6(4):820-7.. Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks.

62. Don’t Rely on the Monitor

Gym machine monitors (like on a treadmill or elliptical) may not be so reliable. They sometimes display higher calorie burn, and we may overcompensate and eat too much.

63. Strength Train

Pumping iron not only gives us sexy muscles, but can boost resting metabolism (that means burning more calories outside the gym) plus improve mood and confidence Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Osterberg KL, Melby CL. Dept. of Food Science and Human Nutrition, Colorado State University, Fort Collins, CO. International Journal of Sports Nutrition and Exercise Metabolism, 2000 Mar;10(1):71-81. Resistance training and energy balance. Poehlman ET, Melby C. Department of Medicine, University of Vermont, Burlington, VT. International Journal of Sports Nutrition, 1998 Jun;8(2):143-59. Resistance training increases total energy expenditure and free-living physical activity in older adults. Hunter GR, Wetzstein CJ, Fields DA, et al. Human Studies Department, University of Alabama at Birmingham, Birmingham, AL. Journal of Applied Physiology, 2000 Sep;89(3):977-84. Physical fitness and psychological benefits of strength training in community dwelling older adults. Tsutsumi T, Don BM, Zaichkowsky LD, et al. School of Education, Boston University, Boston, MA. Applied Human Sciences, 1997 Nov;16(6):257-66.. Lifting a little weight can also help us sleep, another factor in effective weight loss The effects of a session of resistance training on sleep patterns in the elderly. Viana, V.A., Esteves, A.M., Boscolo R.A., et al. Department of Psychobiology, São Paulo, Brazil. European Journal of Applied Physiology, 2011 Nov 2.. If we haven’t convinced you to take to the dumbbells quite yet, there’s also this: Strength training takes just a couple weeks to see results and reep the benefits!

64. HIIT It

High-intensity interval training (HIIT) combines periods of intense effort with periods of moderate-to-low effort. What’s so great about it? Interval training burns more calories and boosts metabolism significantly longer than a steady workout of even longer length High-intensity intermittent exercise and fat loss. Boutcher, S.H. School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, Australia. Journal of Obesity. 2011; 868305. Metabolic profile of high intensity intermittent exercises. Tabata, I., Irisawa, K., Kouzaki, M., et al. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan. Medicine & Science in Sports & Exercise 1997 Mar;29(3):390-5.. Added bonus: Interval training gets more done in less time.

65. Get Hot in Bed

Working up a sweat in bed can burn more than 144 calories in just a half an hour. Having sex also reduces blood pressure and overall stress levels (and stress can lead to weight gain) Blood pressure reactivity to stress is better for people who recently had penile-vaginal intercourse than for people who had other or no sexual activity. Brody S. Division of Psychology, School of Social Sciences, University of Paisley, Scotland, UK. Biological Psychology. 2006 February; 71(2):214-22.. Need we say more?

66. Stand Up

It may sound ludacris to peel your tush from a desk chair at work, but sitting all day has been linked to obesity, poor posture, and chromic pain Sedentariness at work: how much do we really sit? McCrady, S.K., Levine, J. A., Endocrine Research Unit, Mayo Clinic, Rochester, MN, 2009 Nov;17(11):2103-5.. Try a sit-stand workstation to switch things up and burn some more calories.

67. Step on It

A simple phrase for losing weight is to move more and eat less. The secret here is that moving doesn’t just mean hitting the track or going to the gym. Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting, or parking the car far away from the grocery store entrance.

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Originally published February 2013. Updated December 2014.

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