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Do easy ways to lose weight exist?  Everyone knows that diet, cutting down on caloric intake, and exercise, increasing the number of calories you burn, combine into a formula for weight loss.  But sticking to the diet is the hard part.  It won’t be effortless, but with a little work it sure is possible.  Here are some tricks to make it easier.

Carry a notebook to jot down everything that passes your lips.  Taking notes will help you eat less.  Studies show that people who keep track of what they eat end up eating 15% less.  15% is a lot.

The average American consumes an additional 245 calories per day just from drinks.  Switch from juice, soda, and other calorie drinks to water.  245 calories a day add up to 90,000 calories each year.  That’s 25 lbs.  Are soda and juice really that good?  Keep in mind too that juice and soda don’t trigger a feeling of fullness, despite their calories.

Eat five or six smaller meals a day instead of three large meals a day.  Eating more meals with smaller portions results in eating 30% fewer calories.  Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss.  You’re less likely to binge because the body releases less insulin.

Make sure your wardrobe only includes the “skinny” clothes.  If you don’t have clothes that are comfortable when you’re heavier, you’re more likely to be reminded to keep slim every time you dress.  And you’re less likely to gain weight if doing so means having to buy a whole new wardrobe.

Switch to smaller plates.  It’s proven that people eat what’s in front of them.  Use the salad plates instead of dinner plates.

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.

Avoid white foods such as white bread, sugar, and 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 worry about the sugar, pretty soon you won’t miss it.

Weight loss isn’t easy, but relatively speaking there are easy ways to lose weight.  Don’t think it won’t take a little work.  If weight loss were effortless everyone would be slim all the time.