15 Science-Backed Weight Loss Tips

15 Science-Backed Weight Loss Tips

Smaller Plates

![smaller plates](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_184294847.jpg)[sematadesign](http://www.shutterstock.com/pic-184294847/stock-photo-male-chef-completing-pasta.html)While it may seem miniscule, smaller plates means smaller portions. Overtime, you will begin to get full off of less. This is an excellent method of kick starting your weight loss efforts.

Take a Walk Between Servings

![take a walk between servings](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_219757786.jpg)[lzf](http://www.shutterstock.com/pic-219757786/stock-photo-young-fitness-woman-hiker-legs-at-forest-trail.html)In addition to that, taking a walk in between servings or before desert is also an excellent weight loss method. This is due to the fact that according to science, the brain takes a while to recognize that it’s full. Therefore, by taking a break in between servings, you are not only getting some much-needed exercise, you are also allowing your body the chance to realize how full it already is.

Chew Slower

![chew slowly](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_284154605.jpg)[billion\_photos](http://www.shutterstock.com/pic-284154605/stock-photo-tasting-food-eating.html) In keeping with the previous entry, chewing slower can have the same effect as taking a walk. That is because by simply slowing down and savoring your food, you are not only enjoying your food more and making it easier to digest, but you will also be giving your body a chance to recognize its fullness and will likely put down your fork after only eating a portion of what you usually would.

Avoid the Alcohol

![avoid alcohol](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_373898251.jpg)[AndreyCherkasov](http://www.shutterstock.com/pic-373898251/stock-photo-woman-refused-a-glass-of-wine.html) A great time to “blame it on the alcohol”, while many discount the negative effects drinking alcohol can have on your weight, that is not a good idea if you’re trying to get fit. Besides the obvious benefits, alcohol is essentially empty calories in a cup. Steer clear.

Always Drink Before Meals

![always drink before meals](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_73168906.jpg)[stocknadia](http://www.shutterstock.com/pic-73168906/stock-photo-pouring-water-into-a-glass-against-the-nature-background.html)However, you will want to drink water before meals. A great way to cut calories, by drinking a glass of water before you eat you will ensure that you have less room for your meal.

Drink Water

![drink water](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_324342278.jpg)[Antonio Guillem](https://www.shutterstock.com/pic-324342278)Next, be sure to increase your water intake. Not only is water chock full of benefits for your body, but the more water you drink, the less room there is for food. In fact, studies have shown that people often mistake themselves for being hungry when they are actually thirsty. Put down that donut and obey your thirst!

Drink Green Tea

![drink green tea](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_301981889.jpg)[taa22](http://www.shutterstock.com/pic-301981889/stock-photo-green-tea.html)A beverage that is well known for its ability to help metabolize fat, drinking green tea is a great way to help you lose weight.

Spice it Up

![spice it up](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_372917752.jpg)[liubomir](http://www.shutterstock.com/pic-372917752/stock-photo-adding-spices-to-vegetable-soup.html)Although spicy food may not be your thing, adding a bit of cayenne pepper to your meal has not only been said to boost metabolism, but it also helps reduce your craving for things such as sugar, salt, and fatty foods.

Eat Fruit Instead of Drinking Juice

![eat fruit instead of drinking juice](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_143921158.jpg)[alliance](http://www.shutterstock.com/pic-143921158/stock-photo-closeup-on-woman-eating-fruits-on-spoon.html) In addition to that, by eating fruit instead of drinking your fruit intake, you are cutting unnecessary sugars from your diet while drastically boosting your fiber intake.

Bake, Don’t Fry

![bake don't fry](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_252189121.jpg)[as\_food\_studio](http://www.shutterstock.com/pic-252189121/stock-photo-baked-chicken-legs-with-mushrooms-and-vegetables-horizontal-view-from-above.html) In addition to that, fried foods cause an array of issues including weight gain. By cutting down on the amount of fried foods, you will definitely boost your weight loss. In addition, when you are frying foods, try using oils such as coconut, walnut, or even butter instead of vegetable as these alternatives are much better for the body.

Pack on the Protein

![pack on the protein](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_205525156-1.jpg)[JL-pfiefer](http://www.shutterstock.com/pic-205525156/stock-photo-grilled-prawns-with-a-green-leafy-lettuce-and-endive-salad-and-a-jacket-potato-topped-with-sour.html) Moreover, eating protein helps to promote the growth of muscles. By adding some healthy proteins to your diet you will shed pounds and begin to build muscle in the process.

Turn off the Television

![turn off the television](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_203337973.jpg)[l i g h t p o e t](https://www.shutterstock.com/pic-203337973)Studies have shown that eating in front of the television promotes mindless snacking. This means that you may pack on unnecessary pounds simply for paying more attention to your TV set than your body. Turn off the TV and give your weight loss mission you undivided attention!

Have a Healthy Snack Before Meals

![have a healthy snack before meals](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_142215361.jpg)[john\_s.\_quinn](http://www.shutterstock.com/pic-142215361/stock-photo-yogurt-parfait-with-fruit.html) In addition to that, by having some yogurt, nuts, fruit, or anything else that is healthy before dining out, you will eat less when you go out. This not only helps to save money, but it also encourages the body to make more sensible choices when you do eat away from home.

Dine Out Less

![dine out less](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_242706706.jpg)[Nadya Lukic](https://www.shutterstock.com/pic-242706706)In addition to that, try going out less altogether. Although not all restaurants offer an abundance of unhealthy foods, staying in the home for meals eliminates the temptation altogether.

Clean Out Your Pantry

![clean out your pantry](http://www.helthi.com/wp-content/uploads/2016/09/shutterstock_179758535.jpg)[steve\_cukrov](http://www.shutterstock.com/pic-179758535/stock-photo-closeup-of-a-mature-male-looking-into-his-pantry-the-cupboard-is-full-of-groceries-the-man-is.html) Lastly, by ridding your pantry of unhealthy snacks you will ensure that you are making healthy eating choices more often than not. This is not to say that you can’t enjoy an occasional treat, but keeping these types of foods in the home is often a recipe for disaster.