Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Behavior Therapy 1991: Dieting and the search for the perfect body: where physiology and culture collide [overview article; ungraded] ↩

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This means that you may want to make changes to your diet, such as choosing foods that are lower in calories and higher in nutrients, and may want to limit your consumption of sugary and/or high-fat foods.

However, healthful and homemade snacks can increase fullness and reduce the number of calories that people eat during meals.

When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

A systematic review of randomized controlled trials found that higher-protein diets tend to promote weight loss, due in part to reducing hunger and increasing satiety:

There are plenty of ways to lose weight without going on a diet or exercising. The above tips are a great way to start making positive lifestyle changes.

While you may lose water weight quickly, fat loss takes longer, and developing sustainable weight loss may take longer than you’d like.

According to research from 2016, almost one-third of people’s daily energy intake comes from snacking.

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

It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34, 35).

Write down what you want to eat. Take a few moments to make a list of meals and snacks you'd enjoy eating. Plug those into the week ahead to create a meal plan.

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