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.

Skipping breakfast may seem like a great way to save calories, but your body will actually hold on to fat because it thinks it's being starved. People who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything: include protein to give yourself sustainable energy and fiber to fill you up for hours.

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 2011 study found that people who ate an ounce of nuts a day had higher levels of the feel-good hormone serotonin, which can act as an appetite suppressant. Higher serotonin levels may also help diminish stress levels — a big help when it comes to the fight against belly fat.

Cardio is crucial for keeping your metabolism running smoothly. In one study, researchers found that after a tough 45-minute cycling workout, the subjects slashed 190 calories above their resting metabolic rate for 14 hours after their workout! According to the study author Dr. David Nieman, a professor of exercise science at Appalachian State University, "If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward."

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!

According to The American Journal of Clinical Nutrition, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks. Green tea contains catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day).

One study published in The FASEB Journal shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. All of the participants exercised accordingly in order to lose an average of two pounds a week, but surprisingly, researchers found that those who ate double the protein were able to lose fat without losing muscle mass while exercising on the diet.

You may think you look silly cutting your food into tiny pieces, but the strategy may just work. A study found that cutting up your food may help trick your brain into thinking there's more on the plate, which can translate into eating less while still feeling satisfied.

If you're always reaching for a sweet treat after dinner, consider sipping on a cup of hot peppermint tea to help curb your dessert desires. Mint's strong scent has been shown to help control appetite and suppress cravings. Also, in a NASA-funded study, researchers found that during a stressful commute, subjects who smelled peppermint decreased their anxiety and fatigue levels by 20 percent and decreased frustration by 25 percent. When it comes to weight loss, increased cortisol levels from heightened stress can have negative consequences on your metabolism. The calming, soothing scent from your peppermint tea can help reduce stress and keep your body on track.

Getting up and moving around can not only help you digest after a big meal, but may also boost your fat burn. Studies have shown that sitting for an hour or more reduces the fat-burning enzymes in your body by as much as 90 percent.

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.

We eat far more calories than we need when served food on large plates and with large utensils. The study, conducted by the University of Cambridge, reviewed results from 61 studies and 6,700 participants and found that people consistently consume more food and drinks when offered larger portions, either when in packages or on plates, than when offered smaller-sized portions. Just the size of your plate can lead to eating about 527 more calories per day in the US and 279 calories in the UK, the researchers found.

Studies have shown that apple cider vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods, meaning it can help you feel fuller longer by slowing the release of glucose into your bloodstream.

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.