16 Weight-Loss Techniques That Work

Fiber makes you feel fuller longer, and flaxmeal is one of those foods that you can hardly taste but which offers a bulking effect to your food. Sprinkle it in your smoothie, yogurt, cereal, oatmeal, salad dressing, soups, cooked whole grains, and baked goods.

There is something to be said for a plate being visually pleasing that adds to your feeling of satisfaction. Plus eating a rainbow of vibrant colors also encourages you to eat more variety, which can also make you feel happier and more content.

Put an empty mason jar on your counter where you see it a few times every day. Every time you exercise, throw money in the jar — $1 for regular workouts, $5 for longer ones like workshops, hikes, or races. After the workout piggybank is full, go out and use it to reward your efforts (in a healthy way, of course).

Used typically for protein smoothies, you can add protein powder to just about anything, from nut butters to oatmeal, pancakes and waffles, and baked goods. Getting extra protein will make anything you eat more satisfying, which means you'll feel less hungry. And research shows doubling your protein intake can help you lose weight faster.

Admittedly, that sounds bonkers if you're trying to lose weight, but research shows eating more often — smaller meals and snacks five to six times a day instead of three large meals — can help you lose weight faster. It has to do with boosting your metabolism, which translates to more calories burned per day.

Cut up a few wedges of grapefruit and squeeze the juice into your water (hot or cold) or place a couple thin slices into your glass. While grapefruit water itself isn't a magic weight-loss elixir, the fruit is a low-cal way to add vibrant flavor to H2O. Grapefruit is also considered a fat-burning food that can kick-start your metabolism and curb cravings.

Grab a small mason jar, cut up 20 or so strips of paper, and write down short, one-exercise ideas that take about a minute to complete. Keep it on your bedroom nightstand or dresser, and as soon as you pop out of bed, reach into the jar and pull one out. If you're feeling extra inspired, do another exercise, or do a few. Although not a major calorie-burning workout, a little exercise in the morning can boost your metabolism and can also inspire exercise later in the day.

Whether it's mason jar salads for lunch, a huge crockpot of soup for dinner, a big batch of whole grains, or a make-ahead breakfast bake, taking a little extra time at the beginning of the week will pay off. Having meals and snacks ready when hunger strikes can prevent eating junk later.

If you enjoy a tart, acidic shot of apple cider vinegar before meals, studies have shown it may help keep you from feeling hungry by slowing stomach emptying. It also lowers the glycemic index of high-carb foods, helping you feel fuller longer by slowing the release of glucose into your bloodstream. It's a long shot, but worth a shot (ha, pun intended!).

What's the point of freezing cooked quinoa and brown rice? So you don't eat the entire pot! Freezing small portions makes it easy to add a small amount of this filling food to any meal, preventing you from carb-overloading. You can also freeze steel-cut oatmeal.

Make your fast breakfast even faster by prepping a week of freezer smoothie packs on Sunday night. Just grab one of these packs and you'll be done in about two minutes.

Since eating beans can help you lose weight, by freezing pureed beans, you'll be able to grab a couple cubes to add to whole grains, soups, sauces, or smoothies.

To save on carbs and calories, use a food processor to make cauliflower rice to use in your favorite stir-fry recipe. Or use it to make breakfast porridge — it tastes so much like oatmeal!

Filling up on fiber for breakfast is the key to feeling full all morning long. You can mash chickpeas and add them to your oatmeal — or save time and make these banana cashew chickpea overnight oats. We swear — you can't taste them at all!

You know your cravings, whether they're for cookies, chocolate, or chips. So keep healthy versions on hand, like these chocolate peanut butter protein balls.

If you have a weakness for white sugar, you know how addicting it can be — the more you eat, the more you want it. Here's how I broke my sugar addiction in just three weeks.