45 million.

It’s an incredibly large number, 45 million. It’s the number of Americans who go on a diet every year. Are you one of them?

If so, the more important question now may be how effective are your weight loss strategies? You can find out by measuring your weight loss plan against these 5 weight loss strategies that have been tried, tested, and backed by actual science.

Achieve those new year resolutions this year. Choose a weight loss strategy that will actually work. Choose one rooted in science.

1. Diet Weighs More than Exercise

See what we did there? In all seriousness though, any scientist will tell you that you must eat better AND exercise to lose weight. They are correct.

However… when it comes to losing weight faster, the old adage, “you can’t outrun your mouth,” is true.

While increasing physical activity improves your overall health and helps with weight loss, simple math wins out. The fewer calories you consume, the fewer calories you’ll need to burn.

Think about it: you can spend an hour jogging to lose 300-500 calories, or you can simply say “no” to that post-dinner slice of cheesecake.

To put it simply, if you can consume fewer calories you’ll lose weight faster than if you only increased your exercise.

2. Maintenance Is Easier

In the long run, science has proven that it’s easier to maintain weight-loss and good health if you’ve never become severely overweight.

It may be a frustrating truth, but individuals who are overweight or obese must work even harder to lose and keep weight off than folks who never put on the extra pounds to begin with.

Building more muscle mass is one great way to assist in this extra effort needed as it causes your body to burn more calories in a day. You can also work with places like FrankInstitute.com to develop a personalized health plan.

3. Drink More Water

All too often people mistake the feeling of thirst for feelings of hunger. This leads to unnecessary calories consumed.

If you’d really like to shed some pounds, try carrying a full water bottle around with you and taking a sip every time you think you feel hungry. Drinking a tall glass of water before meals is another great health and weight-loss strategy.

If you can replenish your body’s fluids and satisfy your thirst before eating, you’re less likely to overeat.

4. Protein in the Morning

Another scientifically-backed method for losing weight more effectively is to replace a grain-based morning meal with protein.

Eggs are a great bet to suppress hunger for longer in the day. However, you can try all kinds of healthy sources of protein in the morning.

Try some avocado slices, bacon, black beans, or even spread some almond butter on whole-grain toast.

5. It’s All in Your Mind

If your current weight loss strategy promises to have you lose pounds and keep them off within 12 weeks, be wary.

Sure, you may be able to drop the weight within that time-frame, but when it comes to maintaining weight loss and improving health, it’s about changing your brain pathways.

In layman’s terms, you have to change life-long habits — ways of viewing food and exercise. You can change anything for 12 weeks, but making life-long health improvements takes time.

More Weight Loss Strategies

Weight loss strategies that use science-backed methods and good old common sense are your best bet for achieving lasting results.

While there is a myriad of weight loss methods based in science, these 5 strategies will get you started. For more ideas on becoming healthier, losing weight, and improving self-esteem, check out our blog.