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Are there any easy methods to drop weight? Everyone knows that diet, lowering caloric 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 easy, but with a little work it sure is easier. 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, helps you eat less. Studies show that people who keep track of what they eat end up eating 15% less. 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 is nearly 90,000 calories in the course of a year. That’s 25 pounds.

Are soda and juice really that good? Keep in mind too that juice and soda don’t trigger a feeling of fullness, despite their calories.

Eat five or six smaller meals a day instead of three large meals a day. Studies show that eating in smaller portions more often results in eating 30% fewer calories. You’re also less likely to binge because the body won’t produce as much insulin which leads to hunger.

Get rid of the “fat” clothes. If you don’t have clothing that’s comfortable when you’re fat, you’re more likely to be reminded to keep slim every time you dress. And if you have to purchase a whole new wardrobe you’re less likely to gain weight.

Switch to smaller plates. It’s been proven that people eat more when more food is in front of them, and they eat less when less food is available. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.

Try serving meals on the plate, restaurant style, rather than in bowls and on trays. Again, people tend to eat what’s in front of them.

Don’t eat white bread, sugar or white rice. Those are the foods with loads of carbohydrates which lead to higher blood sugar and weight gain. Do eat whole grain breads and brown 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.