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Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.

Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can result in you eating less.

You may lose weight more quickly in the first week of a diet plan and then at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight.

Some research indicates that those with low vitamin D blood levels are more likely to be obese and not get enough exercise.

Having more than three of these five criteria out of the normal range indicates the presence of metabolic syndrome:

A portion control plate has visual size indicators for essential food groups, allowing people to adjust their portions without the guesswork.

Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.

It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues (105).

Journal of the American Dietetic Association 2005: Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet[randomized trial; moderate evidence] ↩

The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.

Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off.

It focuses on changing your weight loss without diets daily routine by adding and breaking habits that can affect your weight. Simple habits, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day, can help you lose weight.

Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet.