Your guiding principle for weight loss should be simplicity. Fast weight loss is often achieved by the simplest of choices.

What could be easier than to identify your daily habits and make a tiny tweak in order for them to (really) tip the balances your way? BJ Fogg is a Stanford College conduct scientist and author of the new book Tiny Habits : The Small Modifications that Change Everything. He agrees.

Fogg told NPR that it’s easier to change habits than people think, and the process is quicker than they expect. According to Fogg’s analysis, you should first reduce the new habit you want to adopt to its simplest form, and then find a way to add it to an existing behavior in your daily routine.

You make it seem so simple that you almost don’t need an excuse not to do it. “It’s so small that you can still do it, even if you are in a hurry or sick or distracted,” he says.

You can avoid having to make major changes by modifying the small things in your daily routine. This is a strategy that usually leads us down a path of failure. Before you decide on a complicated weight-loss plan or hire a private coach at hefty costs, make sure that you’ve tried these easy, effective, and underrated ways to lose weight. You will want to read The Best Ways to Lose Belly Fat for Good by Doctors if you wish to lose even more weight.

1

Hold it Cool
According to a new study published in the Journal Diabetes, turning down the heat or using the air conditioner during winter can help us reduce stomach fat while we sleep. Colder temperatures enhance the efficiency of our brown fat stores. Brown fat keeps you warm by helping you burn your stored stomach fat. The subjects slept in three different temperatures for two weeks: 75 degrees, 66 degrees, and 81 degrees. After four weeks of sleeping in bedrooms at 66 degrees, the subjects had almost doubled their brown fats. They misplaced their stomach fat.

Subscribe to our newsletter for daily recipes and meal information!

2

Order an “Espresso Black”
Drinking coffee can help you lose weight and reduce body fat. According to a recent study, drinking 4 cups of coffee per day could reduce body fat by 4%. Just be sure you don’t add any of the 7 Things You Shouldn’t Add to Your Espresso. A cup of coffee has almost no energy. A cup of coffee with sugar and cream has 80 calories. If you drink two cups of espresso a day, learning to drink it black can help you lose 14 pounds in a year!

3

Go Full Fats
According to a new report by the Credit score Suisse Analysis Institute, we are choosing whole-fat foods over those that are lite, low-fat, or other trendy terms for leanness. According to recent research, many health organizations like the American Coronary Heart Association still urge us to reduce fats – particularly saturated fats – but this full-fat trend could be a healthy insurrection against these decades-old beliefs. Here are the 20 Best Full-Fats Meals to Lose Weight!

4

Select Pink Fruit
Pink grapes, watermelon, pink apples and raspberries are all good for losing weight. Pink Girl apples are also known as watermelon and pink grapes. Raspberries, too, can be a good choice. The higher levels of flavonoids, notably anthocyanins (compounds that give pink fruit their color), calm the movement of fat-storage gene. The University of Western Australia, for example, found that Pink Girl apples have the highest levels of flavonoids. These antioxidants are believed to keep the body in top condition.

5

Steep Pu Erh Tea
This fermented Chinese tea can shrink your fat cells! Researchers in China divided rats into five teams to test the tea’s fat-crushing powers. They fed each team a different diet for two months. In addition to a control group, a bunch was fed a diet high in fat without tea supplementation. Three other teams were fed a diet high in fat with different doses of tea extract. Researchers found that tea significantly reduced triglyceride levels (possibly harmful fats in the blood) as well as stomach fats among the high-fat diet groups. Although sipping tea may have slightly different results in individuals, we believe these findings are encouraging enough that it’s still worth your time to make yourself a hot cup.

6

Everyday is a Friday
Wearing denims at work can cause your stomach to swell. Researchers at the University of Wisconsin found that people who wore jeans to work took 500 more steps per day (about a quarter mile), compared to those who wore more formal clothing. You may feel more dapper wearing denim, but shedding additional stomach fat will make you feel more confident, no matter what you wear.

7

Take a Whiff
Research has shown that smelling fresh bananas and apples can reduce the desire to eat and sugary desserts become less appealing. Scientists suggest that the smell of fresh fruit makes you subconsciously consider making healthier choices. Try a simple solution, such as a shea-butter-based scented cream, if a fruit basket on your desk is attracting too many flies. If you’re eating your apple instead of sniffing it choose the pink variety.

8

Develop into a Cereal Killer
Do you have a hectic morning schedule that leaves you little time for anything else than grabbing a bowl cereal before rushing out the door? Listen up if this is the case! A study has shown that oatmeal can help you lose weight and is more satiating. Slow-cooking is better than the instant varieties, as they are not always nutrient champions.

9

Take a Sweet Dream
Recent research found that imagining yourself eating a whole packet of sweets before you indulge in it could cause you to consume less. Researchers asked participants to imagine eating 3 or 30 M&Ms before inviting them to sample some of the candy as a way to test their “style”. Those who imagined eating a lot M&Ms ate the least.

10

Schedule an Exercise Date
It’s hard to squeeze in an exercise before meeting friends for drinks. You end up blowing off the opportunity. . . The exercise is important. Tell your friend to meet you at the gym. You can socialize and get fit, but still hit the bar afterwards. This trick also works for spouses: In a recent JAMA Inside Medicines study of nearly 4,000 couples, it was found that people are more likely to continue with healthy habits such as exercise when they team up with their partner.

11

Host a Melon Banquet
All fruits are healthy, but a few of them have the best results when it comes to frying fat and debloating your stomach. Researchers at the University of Kentucky found that watermelon consumption can reduce fat accumulation. Another group of great minds discovered that honeydew could banish water retention. Chop up these slimming fruit for the coming week in ten minutes. Enjoy them as a healthy snack or toss them in yogurt. You can also add them to your salads. Share these 50 Best Meals for Him in Mattress with your loved one.

12

Pregame Your Dinner
While it may sound counterintuitive to some, eating before going out for a meal or happy hour can actually help you lose weight. According to research published in the Urge for Food journal, eating an apple or soup before a meal at a restaurant can reduce calorie intake by 20%. The average restaurant meal contains 1,128 calories, so saving 20 percent every day could help you drop up to 23 pounds this year.

13

Fish Oil: Get Some for Yourself
Do you want to jumpstart your weight loss (or fight it completely)? You could also turn to the ocean. Fish oil may not sound very appetizing but it is one of the most important vitamins the body needs. According to NIH, fish oils (which can be taken by consuming omega-3 fatty acid-rich fish such as tuna, salmon mackerel and sardines, or by taking dietary supplement – whichever is best for your lifestyle) reduce triglycerides by up to 50% in those with diabetes and heart problems. Not only can fish help you slim down, but they also have other benefits. According to a study published in Urge for Food, fish oil can help you lose weight by making you feel full.

14

How to Make a Sandwich Without Bread
Spread a thin slice of Swiss on a cutting board. Add a piece of deli-turkey and a spoonful hummus or Guacamole to the top. Wrap the jelly roll-style and enjoy. You can save up to 200 calories compared to a typical lunch.

15

Strive kamut
This grain is a historical grain that will compete with quinoa and Teff to be on your desk. Kamut, or Khorsan Wheat, comes from the Middle East and is high in omega-3 fatty acid, protein, and low in calories. Half-cup servings have 30% more protein than regular wheat (6 grams) and only 140 calories. A study published in the European Journal of Scientific Diet found that consuming kamut reduced ldl-cholesterol, blood sugar, and cytokines which cause irritation throughout the body. Kamut contains zinc, iron and B-vitamins. These nutrients can help you maintain your energy levels so that you can burn more calories throughout the day. You can add it to salads, or have it by itself. With a quick tweak, you can melt fat fast.