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1. Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
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2. Tell everyone what you’re doing, and you’ll be less likely to slip up.
3. Avoid liquid calories. Cut out drinks with calories—juice, lemonade, and, hardest of all, after-work wine.
4. Then cut out or down calories from spreads, dressings, sauces, condiments, and snacks; they could make the difference between weight gain and loss.
5. Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.
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6. Determine when you’re most likely to give in to temptation, then use the knowledge to your advantage.
7. Cut back on sugars and starches. When you do that, your hunger levels go down and you end up eating much fewer calories.
8. Get enough sleep. Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat.
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9. Use Smaller Plates. Using smaller plates has been shown to help people automatically eat fewer calories in some studies.
10. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda.
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11. Put away the food scale. Portion control isn't about measuring. It's about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta.
12. Eat eggs for breakfast. Eating whole eggs can have all sorts of benefits, including helping you lose weight.
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13. Get an online weight loss buddy to lose more weight. You and your weight loss buddy can share tips like these ways to lose weight without exercise.
14. Hang a mirror opposite where you eat to create more body awareness, and eat from a blue plate, which makes food look less appealing.
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15. Eat protein, fat and vegetables. Each one of your meals should include a protein source, a fat source and low-carb vegetables.
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16. Break out the skinny jeans. Wear something tight. It provides the extra bit of motivation to lay off the fries.
17. Watch at least one less hour of TV.
18. Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
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19. Help other people. Write your own recommendation and make your own list of 20 tips.
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