Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. The weight-loss equation is pretty simple: Eat less, move more, burn all the fat.

But frankly, that equation stinks. In fact, humans are scientifically designed to suck at dieting. We are always looking for ways to beat the system—we're talking weight loss methods that don't involve counting calories or logging more time at the gym. What can we say? We're not ready to accept that weight loss has to be difficult.

And actually, neither is science. There are decades of research devoted to the habits, both the unusual and the everyday, that can aid with weight loss. In other words, scientists understand the struggle and are willing to spend their grant money and lab time to help.

So we thank you, science, for discovering the following 13 easy tricks for losing weight without even trying. Scroll through to learn how to lose weight the lazy girl way!

Serving the same meal on a smaller plate think eight to 10 inches versus 12 can help you consume less food, with the same amount of satisfaction. It's all an optical illusion. The eyes, not the stomach, count calories.

Seeing the white space around your food makes your brain think there's less food compared to the same amount of food on a smaller plate with no extra white space showing.

Better yet, make your small plate blue. Studies show the color blue has the least appealing contrast to most food, acting as an appetite suppressant. Unless, of course, you're eating a blue food. Another study found that people eat more when their plates matched the color of the food on it.

Just don't eat your quinoa mac 'n' cheese on an orange plate and you'll be good. Eating slowly is probably the simplest trick on this list, and it comes with serious benefits. It takes the brain about 20 minutes to register fullness, so you need to give your body time to get there.

One proven way to slow yourself down is to chew each bite more. A study found that participants who chewed each bite 40 times ingested Yes, 40 chomps sounds like a lot, but start small aim for 20 and work your way up to it.

Light physical activity after a meal stimulates your GLUT4 receptors they transport glucose , causing your muscles to absorb the glucose you consumed. This prevents spikes in insulin levels, the ones that give you a burst of energy and then leave you drained and hungry shortly thereafter.

Just another benefit of the minute walk. You have bad fat white fat and you have good fat brown fat. Brown fat burns energy aka calories to keep your body warm. You can activate it and may thereby accelerate fat loss by exposing your body to cold temperatures. Take a cold shower , turn the thermostat down, or drink ice water.

Most of your brown fat is located on your neck, chest, and upper back. We're all familiar with the virtues of keeping a food journal. But if you've ever tried to keep one, you know it's kind of a lot of work.

Good news! A study found a better way: photo journaling. Taking photos of everything you eat is more effective than writing it down. So download an app that makes it easy we like BiteSnap , start documenting, and stay accountable to your healthy diet.

Add a pinch of cayenne pepper to your meals to boost your metabolism. Studies show capsaicin, the natural compound that makes spicy foods hot, also curbs hunger and cuts the craving for sweet, high-fat foods.

Chewing sugar-free gum between meals acts as a short-term appetite suppressant. Studies show that at least 45 minutes of gum chewing significantly lowers feelings of hunger, appetite, and cravings for sweets. Not surprisingly, it also helps cut back on snacking.

You probably already know that our bodies tend to confuse hunger with thirst—don't let that happen. Drink more water throughout the day and especially before meals. Drinking a large glass of water before eating may help people shed more weight than cutting calories alone.

And don't forget to take water breaks during your meals to help you avoid speed eating. How can you make your workout more effective? First, get a cup of coffee before you hit the gym.

Consuming caffeine before a workout boosts endurance. Caffeine slows the release of glycogen what our bodies use for energy to fuel exercise , which encourages your body to use fat for fuel first.

And second, set your workout to an upbeat playlist—songs with beats per minute or more naturally encourage your body to move faster. If you want to be accountable to your goals, tell someone what they are.

Research shows that you lose more weight when you have social support, and social media support, like Twitter and progress-tracking apps, is just as helpful.

Find an online community to share your successes and setbacks with to reach your goal faster. We love MyFitnessPal free in the App Store. The old adage rings truer than ever when it comes to junk food. If the first thing you see when you open the pantry is a box of cookies, you're going to think about and eventually eat the cookies.

Stash your less-than-healthy treats in the back of the cabinets and fridge. The same logic applies when you're serving yourself a meal. Fill your plate in the kitchen, leave the rest there, and eat your meal at the table with the remaining food out of sight.

Do this at restaurants which are notorious for their too-large portions , too. Ask the server to box up half your meal before you even see the full portion. When you increase the distance between you and food, you're more likely to listen to the feeling of fullness, rather than visual cues.

It may sound cheesy, but envisioning yourself achieving a goal makes a difference. Studies show that visualizing goal attainment—cranking out those last five push-ups, crossing the finish line of a 5K, or beating your personal best time—enhances your performance. Plus, picturing how good you're going to look in your skinny jeans once you've dropped those last few pounds isn't a bad motivator either.

Dream it, believe it, and achieve it. Maclean PS, Bergouignan A, Cornier MA, Jackman MR. Biology's response to dieting: the impetus for weight regain. Am J Physiol Regul Integr Comp Physiol. Peng M. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over fewer calories per day on a high-protein diet 3 , 4.

Even something as simple as eating a high-protein breakfast like eggs can have a powerful effect 4 , 5 , 6. One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. Most whole foods are naturally very filling , making it a lot easier to keep within typical calorie limits 7.

Eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Processed foods are usually high in added sugars, added fats, and calories. Studies have shown that the food you keep at home greatly affects weight and eating behavior 9 , 10 , By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.

There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit , nuts , carrots , and hard-boiled eggs. On average, Americans eat about 15 teaspoons of added sugar each day.

This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Drinking 0. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people 20 , Water is particularly helpful for weight loss when it replaces other beverages that are high in calories and sugar 22 , Coffee is loaded with antioxidants and other beneficial compounds.

Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn 24 , 25 , Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.

Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.

Glucomannan is low in calories, takes up space in the stomach, and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria 30 , 31 , Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss.

One capsule is able to turn an entire glass of water into gel. Liquid calories come from beverages like sugary soft drinks , fruit juices , chocolate milk , and energy drinks.

These drinks can have a negative impact on your health in several ways, including an increased risk of obesity. Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease 36 , The main dietary sources of refined carbs are white flour, white bread , white rice , sodas, pastries, snacks, sweets, pasta, breakfast cereals , and added sugar.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the diet , the method , and the eat-stop-eat method.

Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits Drinking green tea is linked with many benefits, such as increased fat burning and weight loss 39 , Matcha tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.

Fruits and vegetables are extremely nutritious, weight-loss-friendly foods. In addition to being high in water, nutrients, and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming excess calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less 45 , There are several effective ways to do this, including counting calories , keeping a food diary , or taking pictures of what you eat 47 , 48 , Using an app or another electronic tool may be even more beneficial than writing in a food diary 50 , Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes 52 , People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more Many studies have shown that low-carb diets are effective for weight loss.

Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet 57 , A low-carb diet can also improve many risk factors for disease.

Fast eaters are much more likely to develop obesity, compared to those who eat more slowly Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss 62 , Eggs are the ultimate weight loss food.

High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein 64 , 65 , 66 , It may also help you eat fewer calories throughout the rest of the day 4 , 5 , 6 , Chili peppers and jalapeños contain a compound called capsaicin , which may boost metabolism and increase the burning of fat 68 , 69 , 70 , Capsaicin may also reduce appetite and calorie intake 68 , Probiotics are live bacteria that have health benefits when eaten.

They can improve digestive health and heart health , and may even help with with weight loss 73 , Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than average-weight people, which may influence weight 75 , 76 , Probiotics may help regulate the healthy gut bacteria.

They may also block the absorption of dietary fat, while reducing appetite and inflammation 78 , 79 , Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss 81 , 82 , Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

This number is even higher for children This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones , leading to poor appetite regulation 85 , Fiber-rich foods may help with weight loss.

Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones 87 , 88 , This can help you eat less without having to think about it.

Many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity 90 , 91 , Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating , cramps , and diarrhea.

Many people brush or floss their teeth or use mouthwash after eating. Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit the desire to snack or eat between meals Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.

This is a major cause of overeating for many people, and affects a significant percentage of the population. Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat, or both.

Consulting with a healthcare professional can help. Cardio has been shown to improve many risk factors for heart disease.

It can also help reduce body weight 95 , Cardio seems to be particularly effective at reducing the fat that builds up around your organs and causes metabolic disease 97 , Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before 99 ,