20 Weight Loss Tricks That Actually Work

When it comes to keeping your weight in check, there's just no getting around the surefire formula of regular exercise plus a nutritious whole-foods diet. No shortcuts have ever proven to work better. That said, there are countless hacks, tricks, and tips that can speed up weight loss by helping you eat less, make better food choices, and get started down a healthier path. 

Wait out the urge to have seconds.

We've all polished off a delicious meal, immediately gone back for seconds, and then realized too late that we're uncomfortably stuffed. That's because it takes up to 20 minutes for your brain to register that you're full, says nutritionist Wesley Delbridge, of the Academy of Nutrition and Dietetics. "Before having another helping, wait 10 to 20 minutes and drink a glass of water," he says. "If you're still hungry after that, then have a smaller second serving." Chances are, though, you'll realize you don't actually want more.

Cut up your food.

Whether you're eating a sirloin, salmon fillet, bagel, or omelet, try cutting your food into small pieces before taking a single bite. In a recent Arizona State University study, participants given a cut-up bagel ate less of it than those handed an intact bagel. They also consumed less food at a free lunch served 20 minutes later. The researchers say pre-cutting food makes each bite more satisfying, thereby helping with portion control.

Brush or floss after meals.

Once you've finished lunch or dinner, bust out the toothbrush or dental floss, suggests nutritionist Heather Mangieri, owner of Nutrition CheckUp in Pittsburgh. When your teeth feel clean and your breath is minty, you'll be less apt to nibble mindlessly as you're straightening up the kitchen or fall prey to dessert.

Plan ahead for business trips.

Traveling for business can make it super tough to eat healthy. To lessen your likelihood of ordering fattening entrées on a whim, Delbridge advises figuring out which restaurants you'll hit, researching their menus online, and making healthy choices ahead of time. He also suggests taking advantage of the coffee maker and packet of instant oatmeal in your hotel room. That quick, small breakfast or snack can at least tide you over until you can find something more substantial and nutritious.

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