Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (18Trusted Source, 19).
Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20Trusted Source).
Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (21Trusted Source, 22Trusted Source).
Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11% (23Trusted Source, 24Trusted Source, 25Trusted Source).
Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27Trusted Source).
Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (28Trusted Source, 29Trusted Source).
Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important (30).