Are there any easy methods to drop weight?

Everyone knows that diet, cutting down on food intake, and exercise, increasing calories burned, combine into a formula for weight loss. But sticking to the diet is the hard part. It won't be 100% simple, 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. Writing down everything you eat and drink, even water, will help you eat less. Studies show that people eat 15% less when they track everything they eat. That's significant.

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 per 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. 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 the weight off every time you dress. And if you have to buy a whole new wardrobe you're less likely to gain weight.

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

Similar to the idea of using smaller plates, serve your food on the plate rather than in bowls on the table. Again, people tend to eat what's in front of them.

Avoid white foods such as white bread, sugar, and white rice. Those are the foods with loads of 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.

Weight loss isn't easy, but relatively speaking there are easy ways to lose weight. Don't be intimidated if it's only easier instead of effortless. If weight loss were easy, everyone would be a supermodel.

Evan