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Are there easy ways to lose weight? Everyone knows that diet, cutting down on food intake, and exercise, increasing calories burned, combine into a formula for losing weight. But the hard part is sticking to a low calorie, and often bland, diet. It won’t be quick and easy, but with a little work it sure is possible. Here are some tips to make it easier.

Keep a daily log of everything that passes your lips.  Keeping notes helps you eat less.  Studies show that people eat 15% less when they track everything they eat.  15% is a lot.

The average American consumes an additional 245 calories per day just from drinks. Make the switch to zero calorie water. 245 calories a day is nearly 90,000 calories a year. That’s 25 pounds. Are soda and juice really that good? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Eat five or six smaller meals a day instead of three large meals a day.  Studies show that eating in smaller portions more often results in eating 30% fewer calories.  You’re also less likely to binge because the body won’t produce as much insulin which leads to hunger.

Another easy way to lose weight is getting rid of the “fat” clothes. If you don’t have clothes that are comfortable when you’re fat, you’re more likely to be reminded to keep the weight off every time you dress. And you’re less likely to gain weight if doing so means having to buy a whole new wardrobe.

Use smaller plates. It’s been proven that people eat more when more food is in front of them, and they eat less when less food is in front of them. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.

Try serving meals on the plate, restaurant style, rather than in bowls and on trays.  Again, people tend to eat what’s in front of them.

Don’t eat white bread, sugar or white rice.  Those foods are loaded with carbohydrates which lead to higher blood sugar and weight gain.  Stick to whole grain breads and dark rice.  Don’t be concerned with the sugar, pretty soon you won’t miss it.

There are a lot of other tips for easy ways to lose weight. Don’t think it won’t take a little work.  If weight loss were easy everyone would be slim all the time.