18 Science-Backed Ways to Lose More Weight

You'll be much more likely to stick with the program if it feels attainable. If you're trying to figure out what your first change should be, the answer is exercise. A new study in the Annals of Behavioral Medicine found that, while doing both at the same time is best, you may also see results if you start with exercise first. Once you get your confidence up at the gym and you're starting to see results, making necessary changes to your diet and upping the intensity of your regular workouts will feel like a natural part of the process.

Finding time to exercise no matter what time of day is important, but if you need that little extra push when it comes to burning calories, then try exercising in the morning. Studies have found that people who exercise in the morning work out harder than those who exercise at other times in the day.

Writing down what you eat is an essential way to monitor daily caloric intake. A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight monitored their food intake by keeping a journal.

A glass of ice-cold water may be more refreshing, but if you want to lose weight, then you may want to switch to warm water. Research found that drinking a glass of warm water before a meal helps you feel fuller more quickly, so you may end up eating less food during your meal.

Swap your breakfast cereal for a bowl of oatmeal, and you just may see the pounds disappear. One study found that those who ate oatmeal instead of cereal consumed the same amount of calories but felt fuller and more satisfied for longer, thanks to oatmeal's high fiber content.

Alternating between periods of pushing your body to the max with rest periods has been proven to help you lose belly fat. Interval training also revs up your metabolism! In a study from the journal Cell Metabolism, researchers found that periods of intense cardio can fire up certain genes that initiate the fat-burning process and after-burn effect, which translates to more calories burned even after the workout is over. It doesn't get better than that!

Your favorite blueberry smoothie or batch of muffins is more than a treat for your taste buds. Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn, diminishes belly fat.

Can't seem to get to bed at a reasonable time? A new study shows that later bedtimes are linked to weight gain. The study, published in Sleep, analyzed data from 3,300 teens and adults and found that for every hour of sleep the participants lost, they gained 2.1 points on the body mass index (BMI) over five years.