11 Best Ways to Lose Weight, According to Science (+12 Delicious Weight Loss Recipes)

You have probably come across many weight loss fads and trends that come and go, that might work for your co-worker’s neighbor’s daughter. But the most reliable ways to lose weight have to be backed by science. 

And that's what this article is about - here are the 11 best ways to lose weight, according to science.​

Each tip is easy to follow through with. At the end, we also include delicious weight loss recipes to make the whole process more enjoyable.

Let’s get started!

1. Skip meals, sometimes

The usual eating pattern includes 3 meals per day. And various snacks thrown in between. According to the Proceedings of the National Academy of Science, that’s actually unnatural. In the olden days, humans were hunters and gatherers. And people had long hours of fasting at night.

When there was more food, we started eating more regular meals. And there were more metabolic diseases.

So instead, your eating schedule should include “intermittent fasting.” In one study, alternate day fasting was able to delay or reverse various diseases in animals:

  • Multiple cancers
  • Cardiovascular disease
  • Neurodegenerative disorders
  • Diabetes

But how should you fast?

Choose 2 days per week where you eat 500 calories or less each day. Or you can choose some days to skip lunch.

Maybe you’re up to the challenge, but it’s advised to ease into it. Start by cutting out 200 calories before reaching the 500 goal. Then you can lose weight while being protected by many diseases.

But make sure you eat healthily and sufficiently for the other days! Otherwise, you definitely won’t be able to enjoy all the benefits. And it will be countereffective.

2. Make a schedule for eating

It’s not always what you eat. When you eat makes a huge difference too.

People usually say to skip dinner, or don’t eat after 6 p.m. And a new study from Spain supports that advice.

Participants included overweight women. The investigators looked at when they ate lunch. The two groups had similar calorie intake and physical activity.

But those who ate after 3 p.m. loss 25% less weight than those who had earlier lunches. Wow, that’s a lot!

In a similar study, mice were either on a strict eating schedule or able to eat whenever they wanted. Those with a schedule were protected against obesity. Even though the groups ate about the same amount.

Main takeaway? Create a schedule where you eat earlier meals and stick to it. No more late night snacks!

3. Exercise before breakfast

Operating on an empty stomach is really beneficial to weight loss!

Before you eat breakfast, your body is in a fasted state. According to Northumbria University, you burn more fat when you exercise in that state. They ran an experiment where 12 healthy men ran on a treadmill. One group did so before breakfast, the other group after eating in the morning.

The first group burned approximately 20% more fat!

Both groups had extra physical activity. But even with that, they still didn’t end up eating more or having an increased appetite. That’s right! Exercising in the morning means you burn more fat. And are less likely to gain it back.

Regular workout is essential to losing weight and keeping the weight off.

It’s easier to get into the habit of exercising when you add it to your morning routine. You have fewer excuses to cancel these morning sessions. Even if you wake up too late, you still have time to do it before the day ends.

But after you exercise, make sure you eat breakfast!

4. Don’t miss out on breakfast

What’s the old adage about eating healthy? Eat like a prince for breakfast and a pauper for dinner, right?

There’s some truth in this! Eating breakfast can actually lead you to make healthier food choices later in the day. And it makes sense. You won’t be as hungry. So there’s no need to sneak in some snacks. Or stuff yourself during lunch.

Science backs up this claim too. The International Journal for Vitamin and Nutrition Research published a study looking at children and their food diaries.

The children were either overweight/obese or had a “normal” body mass index. The overweight and obese children frequently skipped breakfast. When given the choice, they ate less cereal and grains.

They received less energy from breakfast. They also consumed less essential nutrients, such as vitamin D, vitamin B3 and iron.

Maybe you’re thinking, “but eating breakfast means more calories!” Yes, that’s true. But even though breakfast eaters have a higher calorie intake, they’re still less likely to have weight problems.

In addition, breakfast helps with your memory and cognitive abilities. Make sure you make time to eat breakfast!

5. Drink water before meals

No matter what you’re doing, it’s important to stay hydrated. You clean out your system, get better skin and . . . it helps you lose weight.

According to experts from Germany, drinking 500 ml of water can increase your metabolic rate by 30%. You experience this increase within 10 minutes of drinking. Your metabolic rate reaches the maximum after 30 to 40 minutes.

Drinking water, especially warm water, causes a thermogenic response. This is particular helpful for weight loss programs.

Another study showed that drinking 17 oz of water before meals helps you eat less calories. The participants were able to lose 44% more weight than the others.

Before each meal, make sure to chug some water! But remember to stick to natural, clear water. Stay away from sugary drinks.

6. Add healthy doses of caffeine

Caffeine is a staple in so many people’s diets. It still gets a bad rep. For good reason, since it is still a drug and can lead to addiction.

However, coffee offers numerous health benefits. It contains antioxidants and has been shown to help with Alzheimer’s, heart diseases and more.

Caffeine can boost metabolism, improve diet-induced thermogenesis and burn more fat. Taking caffeine before working out can increase release of stored fats by 20%.

Put all this together and what do you get? Improved physical performance.

Various studies have been done on the effects of caffeine on endurance training. In one especially interesting one, coffee reduced the perception of effort. This resulted in them working harder without even realizing! Experts recommend endurance training with low intensity.

So, feel free to add a cup of joe to your diet. If you can drink it black. When you add all the sugars and creams, any benefit you get is gone. Otherwise, you can also switch it out for green tea.

7. Change hands while eating to cut snacks

The easiest way to eat less calories is to get rid of snacks. But we all know that’s difficult. It’s not your fault or that you have low willpower though.

Snacking while doing something else can lead to mindless eating. You keep on munching even when you’re full or if it doesn’t taste good. It’s because your brain associates the food with a certain environment. As long as you’re there, you’ll want to keep eating.

In one experiment, movie-watchers were given either fresh or stale popcorn. You’d think that no one would eat the disgusting and cold week-old popcorn. And it’s true. Moviegoers who don’t usually eat popcorn ate much less.

But those who typically ate popcorn at the movies, ate just as much as they usually did. The truth is, they’ve formed a habit. And it’s almost instinct to keep reaching for the popcorn while watching movies.

To disrupt this mindless eating, all you have to do is use your non-dominant hand while eating. In a subsequent experiment, this worked even for those with strong popcorn eating habits.

In addition, you can change your mindset. Instead of taking away junk food, think of adding in healthy snacks. You’ll be surprised at how much less fattening food you eat!

8. Don’t cut out all the fats

Sure there are all-carb diets and raw fruit diets and all that. They might work. But really, you need a well-balanced diet. And that includes fats.

Yeah, the goal is to lose fat. But we really can’t live without it. Healthy dietary fats are essential sources of energy.

They are also needed since many vitamins are fat-soluble. Vitamins A, D, E and K need fat to be absorbed. These vitamins aren’t lost in food when you cook it. They are stored in your body and you don’t need to consume them every day. But they are important for your immune system and can prevent cancers and other diseases.

One study looked at the effects of monounsaturated fat (MUFA) and polyunsaturated fat (PUFA). Two groups of obese women either had a high MUFA or PUFA diet. Both groups had the same caloric intake during the study.

The winner for promoting weight loss was MUFA.

However, both mono and polyunsaturated are healthy fats. They help lower cholesterol and triglyceride levels. One type of polyunsaturated fat is omega-3 fatty acid. Surely you’ve heard of its benefits for heart health.

Some foods high in unsaturated fat:

  • Olive oil
  • Coconut oil
  • Salmon (omega-3 fatty acid)
  • Almonds: also includes vitamin E
  • Peanut butter: make sure it’s natural without any additives and trans fat
  • Avocado
  • Flax
  • Banana

The evil fats that you should most definitely stay away from:

  • Trans fat
  • Saturated fat

9. Sleep well and rise early

Let’s be real. Who doesn’t like sleep?

And now, who gets enough sleep? And who is willing to get up early?

Even if you want to, it’s highly likely you can’t (or won’t). In our busy lives, there’s barely enough time to rest. But poor sleep is actually a huge factor for obesity.

Researchers looked at data from various publications such as MEDLINE and PsycINFO. And results are shocking. Short sleep length increases risk of obesity in adults by 55%. And 89% in children.

According to the American Journal of Clinical Nutrition, sleep fragmentation (waking up in the middle of the night or continuously hitting the snooze button) has many negative health effects.

There are higher rates of daytime sleepiness and exhaustion. The participants in the study also had decreased fat oxidation. Which means it’s harder for their bodies to use fat as energy. And leads to increased risk of obesity too.

Plus, when you’re well rested, you have more energy to exercise. A few quick tips that will help:

  • Establish a regular sleep routine - including on weekends
  • Avoid eating at least two hours before bedtime
  • Ensure your bedroom is comfortable - invest in light-blocking curtains especially if you are sensitive to light, an air purifier to improve air quality, and a proper pillow and bedding
  • Reserve your bed only for sleep and sex 

When you wake up early enough, you have more time to work out too! And you’ll be happier and just healthier in general, so why not?

10. Add some pepper

Spicy food is a staple in many non-European cultures. If you ever visit Thailand or eat Mexican food, you’ll know. It’s an acquired taste. But cayenne and chili peppers can actually help with weight loss.

The hot stuff contains Capsaicin. It’s what gives you the burn when you eat peppers. Its analgesic properties are at the top of the list for benefits.

This compound also helps boost your metabolism. Along with green tea and sweet peppers, capsaicin reduces energy intake. Some say that the rate of increase is small enough to overlook.

But something that can’t be denied is that capsaicin stops you from overeating. Adding some red chili peppers to dinner increases satiety and feelings of fullness. It also prevents desire to eat after dinner.

Some also claim that the spicy stuff increases fat oxidation.

Try adding spiciness to your meals! You can sprinkle chili powder in rice or spice up broth. For some efficient snacking, you can even switch out chips for peppers!

11. Enjoy your food

If you’re the average American, you probably have a horribly short lunch. Survey says most lunch breaks are 30 minutes.

But if you have time, do try to enjoy your food. Chew slowly and savor the taste. Because eating slowly helps you feel full faster.

Eating is actually a long and complicated process. When your tummy starts to expand from the food, receptors in your stomach signal your brain. The hormone CCK, among others, is released in response to the consumed food. Leptin also signals your brain about energy stores. Together, the hormones create feelings of satiety.

And all this takes time. Around twenty minutes, in fact. So you can guess why chewing slowly can stop you from overeating. It gives your brain time to register that it’s full.

Many studies back up this claim. Studies show that slower rates of eating leads to significant decreases in calorie intake. It also leads to higher water consumption. Which is good for weight loss too, as aforementioned.

And the science behind it? Eating slowly does more than letting your brain catch up to your stomach. The action can actually boost hormones and responses to make you feel full.

There’s no doubt that this is probably the best way to lose weight. Just enjoy your food!

But do you need ideas for healthy and delicious weight loss meals? Don’t worry. We got you covered on this too.

Delicious weight loss recipes: breakfast

(If you need a recap on why breakfast is of utmost importance, go back to #4.)

The dieting adage is to eat breakfast for dinner and vice versa. So feel free to switch around the order of the recipes and meals. But if you don’t have time in the mornings, these quick recipes are great for breakfast.

1. Raspberry oatmeal

This is essentially a bowl of nutrition. Oatmeal gives you magnesium, zinc, protein and fiber. Raspberries are another great source of dietary fiber. They also include vitamin C and manganese.

It’s not just great for your waistline. You also benefit from lower cholesterol and heart disease risk.

What you need:

  • 1 cup of Old Fashioned oats (or quick cooking oats)
  • 1 cup of water
  • 1 cup of milk
  • 1/4 teaspoon of salt
  • 1/2 cup of fresh washed raspberries
  • 1 tablespoon of brown sugar

What to do

Add the salt, water and milk into a saucepan and put over high heat. Allow it to boil.

Add in the oats and turn the heat down to low. Cook and stir for around 6 minutes until it reaches your desired consistency. If you are using quick cooking oats, it’ll take around 3 minutes.

Then stir in the brown sugar. Finish by folding in the raspberries and serve while warm!

(You can also add some raspberry jam or maple syrup. But since dieting is the goal . . .)

If you have time, you can upgrade this recipe.

2. Raspberry baked oatmeal

This recipe will take 45 minutes to prepare and cook. But it makes 4 to 6 servings and has great substitutes for fatty ingredients.

What you need:

  • 3 cups of Old Fashioned Oats (or quick cooking oats)
  • 2 teaspoons of baking powder
  • 1 teaspoon of salt
  • 1 cup of brown sugar
  • 1 cup of nonfat milk
  • 1 teaspoon of vanilla extract
  • 2 eggs
  • 1/2 cup of applesauce
  • 1 cup of raspberries

What to do:

Before you start, preheat the oven to 350 degrees Fahrenheit. Spray a 9 inch pie dish with nonstick cooking spray.

Combine the oats, baking powder and salt in a large bowl. Stir in the brown sugar. Add the milk, vanilla extract and eggs into another bowl. Whisk well and mix it into the oat mixture.

Add the applesauce and mix well. Fold in the raspberries.

Pour everything into your pie dish. Bake for 35 to 40 minutes. It should become a golden brown. For best taste, serve warm! You can save it for later and eat after reheating.

3. Pumpkin peanut butter French toast

Everything in this recipe has great weight loss benefits. Pumpkins help you feel more full. Peanut butter also includes healthy fats, as aforementioned. It’s quick and easy. And makes 1 serving.

What you need:

  • 1/3 cups of canned pumpkin
  • 2 tablespoons of powdered peanut butter (or regular natural peanut butter)
  • 1/2 ripe peaches (thinly sliced)
  • 1 whole wheat sandwich thin
  • 1 egg white
  • 1/2 teaspoon of pumpkin pie spice
  • To taste: nutmeg

What to do:

Mix the peanut butter (powdered or regular) and pumpkin in a medium sized bowl.

In another bowl, whisk the egg white and pumpkin pie spice together until even. Dip the sandwich thin in and coat the bread.

With non-stick cooking spray, spray a skillet or griddle. (A frying pan might work too.) Cook the sandwich thins at medium heat. Flip once and cook until the egg coating is set.

Remove the sandwich thins. Spread the pumpkin PB mixture on one half. Layer the peach slices on the other.

Press the two halves together into a sandwich. If you need more taste, sprinkle on some nutmeg!

4. Healthy deviled eggs

Deviled eggs usually use a bunch of mayonnaise. But this version uses yogurt instead. You get less fat and much more protein.

This recipe makes 6 servings. It only has 73 calories and 5 g of fat per serving. It’s great for those 200 calorie and under days!

What you need:

  • 6 hard boiled eggs (peeled and cut)
  • 1/4 cup of plain Greek yogurt
  • 2 teaspoons of dijon mustard
  • 1/4 teaspoon of pepper
  • 1/8 teaspoon of salt
  • To taste/garnish: paprika

What to do:

If you haven’t boiled the eggs yet, go do that! Place them into a pot and fill with water until covered. Add some salt so it can be easier to peel. Put on high heat and cover the pot. When it comes to a boil, turn off the heat and let it sit. After it cools for around 12 minutes, uncover the pot.

Rinse the eggs with cold water. Then peel and cut lengthwise.

Remove the yolks and put them in a bowl. Add the other ingredients (other than paprika) into the bowl as well. Mix and mash them all together. You can use a blender if you want the mixture to be smoother.

When the ingredients are uniform, scoop the mixture back into the egg whites. Finish by sprinkling on some paprika and enjoy!

Delicious weight loss recipes: lunch

Feel free to eat more for lunch. But if you can, eat it earlier and take your time chewing!

1. Salmon noodle bowl

Salmon is full of healthy fats. This recipe makes 2 servings with 492 calories per serving. But there are 16 g of unsaturated fat. And only 3 g of bad fats.

You also get a healthy dose of calcium, iron and protein!

What you need:

  • 4 ounces of whole wheat noodles
  • 5 ounces of asparagus (cut in thirds)
  • 1 salmon fillet (skinned and cut into 8 pieces)
  • 1 tablespoon toasted sesame oil
  • 3 tablespoons of lime juice and zest
  • 1/4 teaspoons of salt
  • 1/4 teaspoons of fresh pepper
  • 4 ounces of cucumber (cut into medium pieces)
  • 1/2 avocado (cut into bite-size pieces)

What to do:

Heat water in a large pot. When it boils, put the noodles in and cook until soft, stirring occasionally. Using tongs, transfer the noodles into a strainer.

Put the asparagus into the still boiling water. Cook for around 2 minutes and rinse under cold water.

Now, make the vinaigrette from scratch. In a small bowl, ad the sesame oil, lime juice and zest, salt and pepper. Whisk together.

In another bowl, add in all the prepared ingredients (noodles, asparagus and vinaigrette). Combine until uniform. Add in the cucumber and avocado pieces as well. Toss the bowl to coat evenly.

Add the salmon just before serving.

This recipe is great in that you can serve either warm or at room temperature. You can also make it beforehand and keep refrigerated in an airtight container.

2. All-American Chili

Peppers are your best friend for weight loss. And this recipe is full of the hot stuff. It makes 8 servings at once, with 286 calories per serving.

What you need:

  • 6 ounces of Italian sausage
  • 2 cups of onions (chopped)
  • 1 cup of green bell pepper (chopped)
  • 8 garlic cloves (minced)
  • 1 pound of ground sirloin
  • 1 jalapeno pepper (chopped)
  • 2 tablespoons of chili powder
  • 2 tablespoons of brown sugar
  • 3 tablespoons of tomato paste
  • 1 tablespoon of ground cumin
  • 1 teaspoon of dried oregano
  • 1/2 teaspoon of ground black pepper
  • 1/4 teaspoon of salt
  • 1 1/4 cup of fruity red wine
  • 2 cans of whole tomatoes (no salt added, undrained, coarsely chopped)
  • 2 cans of kidney beans (no salt added, drained)
  • 1/2 cup of shredded cheddar cheese (reduced fat)

What to do:

Heat a large cooking pot (with lid) over medium heat on the stove.

Remove casings from the sausage and add it to a pan. Along with the onions, green peppers, garlic cloves and sirloin. Cook for 8 minutes. The sausage and beef should be browned. Stir the mixture to crumble.

Add in: chili powder, brown sugar, cumin, tomato paste, oregano, black pepper and salt. Cook for 1 minute while continuously stirring.

Stir in: fruit wine, tomatoes and kidney beans. When the mixture boils, cover the pot and reduce the heat. Let it simmer for 1 hour. Remember to come back and stir every now and then.

Uncover the pot and let it cook for 30 minutes. Again, stir occasionally. Then it’s set! When serving, sprinkle on some cheddar cheese.

And like all chilis, this tastes better the next day. Which is great if you don’t have time and must prepare it overnight. You can also make a batch to last you a couple of days.

3. Ham, pear & cheese sandwich

Sandwiches don’t have to be boring pieces of bread. This recipe only uses 6 ingredients and you can slap it together easily. There are 390 calories per sandwich. And only 11 g of fat.

What you need:

  • 1 tablespoon of plain Greek yogurt (low fat)
  • 1/4 teaspoon of dried dill
  • 2 slices of pumpernickel bread (or whole wheat bread)
  • 1 ounce of lean sliced ham
  • 1 small pear (sliced thinly)
  • 1 ounce of Swiss cheese (sliced)

What to do:

Add the yogurt and dill into a bowl. Stir until the mixture is uniform.

Spread the mix onto the bread. Sandwich in the ham, pear slices and Swiss cheese. You can also leave some pear slices out to enjoy on the side.

Experiment with other types of fruit and cheese!

4. Crisp chickpea slaw

This lovely dish is light and fresh. There’s no need to add on fattening dressing. As you let it sit, the cabbage will naturally release moisture.

It’s quick and easy to make. It tastes better after it sits. Which is great for making in the morning and eating for lunch.

This recipe takes 10 minutes and yields 2 servings. There are 369 calories and only 7.9 g of fat per serving. Among that, there is only 0.9 g of unhealthy saturated fat.

What you need:

  • 1/4 cup of plain Greek yogurt (nonfat)
  • 1 tablespoon of apple cider vinegar
  • 1 tablespoon of water
  • 1/4 teaspoon of salt
  • Some sprinkles of ground black pepper
  • 1 can of low sodium chickpeas (rinse and drain)
  • 2 1/2 cups of packed green cabbage (sliced)
  • 2 stalks of celery (sliced thinly)
  • 2 carrots (peeled into strips or sliced) -or- 2 cups of shredded carrots
  • 2 tablespoons of toasted sesame seeds

What to do:

Add the yogurt, vinegar, water and salt into a medium bowl. Stir together and sprinkle the black pepper to taste.

Add in the chickpeas, green cabbage slices, celery slices and carrots. Toss to combine evenly. Top everything off with sprinkles of sesame seeds.

Transfer the slaw into storage containers of your choice. You should refrigerate it for at least 4 hours before serving.

This can last up to 3 days!

Delicious weight loss recipes: dinner

Dinner is always an iffy topic for dieters. The following recipes all have low carb grams per serving though. You can also switch things up and have them for breakfast!

And make sure you have early dinners. And maybe go out for a jog or walk afterwards.

1. Stuffed chili & cheese potato

Potatoes are high in nutrients and low in calories. They also make you feel full fast. Try using it as a substitute for bread.

This recipe makes 1 serving. There are 499 calories and only 7 g saturated fat and 71 carb grams per serving. It offers a whole lot of protein and fiber as well.

What you need:

  • 1 potato (medium sized)
  • 1/2 cup of vegetarian chili (or turkey)
  • 2 cups of chopped broccoli (fresh or chopped)
  • 1/4 cups of shredded cheddar cheese

What to do:

Heat the potato in the microwave for 7 minutes. Be careful when taking out as it may be hot. Then wrap in foil and let it sit for around 5 minutes.

In the meantime, add the chili and broccoli into a pot. Warm it on medium-high heat.

Cut the potato lengthwise. Scoop in the chili mixture. Sprinkle on the cheese and let it melt a little.

Best when served warm. But it should be okay when you reheat it too.

2. Steak and pepper tacos

Steak and tacos . . . sounds fattening. But don’t worry!

This recipe only gives you 61 carb grams per serving and 6 g of saturated fat. In return, you receive 9 g of fiber and 28 g of protein. Plus, it takes at most 20 minutes to make and can keep you satisfied.

What you need:

  • 1 tablespoon of olive oil
  • 1 teaspoon of cumin
  • 1 garlic clove (finely minced)
  • 3 ounces of steak strips
  • 3/4 cups of green bell peppers (sliced)
  • 3/4 cups of red bell peppers (sliced)
  • 1/2 cups of onion (sliced)
  • 2 whole grain tortillas (6 inches)
  • 4 tablespoons of salsa (preferably low or nonfat)
  • 2 tablespoon of sour cream (preferably low or nonfat)

What to do:

Saute the olive oil, cumin and garlic in a skillet for 1 minute. Add in the steak strips. Cook together for around 5 minutes.

Toss the green and red peppers, and onion slices as well. Continue to toss and cook for another 8 minutes.

When ready, spoon the mixture into the tortillas. Fold and top with some salsa and sour cream. And enjoy!

3. Thai peanut noodle bowl

Thai cuisine is famous for their spiciness. This recipe doesn’t call for any hot stuff, but you can experiment and add some. It gives you more taste. And, of course, more weight loss benefits.

This recipe yields 1 serving. There are 72 carb grams per serving and only 2 g of saturated fat.

Health points: 12 g of fiber and 26 g of protein.

What you need:

  • 2 ounces of whole-wheat noodles (uncooked)
  • 1 tablespoon of peanut butter (natural and unsalted)
  • Juice from 1 lime
  • 1 garlic clove (finely minced)
  • 1 1 inch piece of ginger (peeled and grated)
  • 1/2 cup of edamame (frozen and shelled)
  • 2 cups of stir-fry vegetables (frozen)
  • 1 tablespoon of chopped peanuts
  • 2 scallions (sliced)

What to do:

Heat water in a pot. Bring it to a boil and add in the noodles. Stir occasionally and cook until soft. Drain and set noodles off to the side in a bowl.

Saute the peanut butter, lime juice, garlic and ginger in a skillet for 1 minute. Add in the vegetables and cook for around 12 minutes. The vegetables should be tender.

Pour the mixture over pasta. Finish by topping with peanuts and scallions.

Serve while warm and enjoy! Of course, you can store any leftovers and reheat the next day.

Desserts and snacks

You might still be craving food even with these delicious recipes. Since we’re dieting, try not to go for desserts. If you must, take some plain Greek yogurt. The probiotics help with digestion.

It’s hard to resist temptations to snack. Remember to break up that habit by changing environments. Or even just the hand you use.

Also, think of substituting rather than cutting things out of your life. Look for fresh fruits and veggies. Many snacks also have natural, unsalted and low fat versions. The best are high in nutrients and fiber!

There are some foods that people say have “negative calories.” Though they probably exist, there isn’t much science to back up the claims. Still, things such as celery give you barely any calories.

Here’s one:

Creamy rice pudding

What you need:

  • 1 1/2 cups of water
  • 1 1/2 cups of low-fat milk
  • 3/4 cups of uncooked brown rice
  • 1/3 cups of white sugar
  • 1/4 teaspoon of salt
  • 1 1/2 cups water
  • 3/4 cup uncooked brown rice
  • 1 1/2 cups of low-fat milk
  • 1/2 cup of low-fat milk (separate from above)
  • 1 egg (beaten)
  • 1/3 cup white sugar
  • 2/3 cups of raisins
  • 1 tablespoon of butter
  • 1/2 tablespoon of vanilla extract

What to do:

To cook the rice, combine rice and water in a saucepan. Put it over high heat and bring to a boil. Then lower the heat to a medium-low. Cover with lid and simmer for 45 minutes. The rice should be tender.

Add the sugar, salt and 1 1/2 cups of milk to the cooked rice in another saucepan. Cook over medium heat. After 15 to 20 minutes, there should be a creamy consistency.

Stir in the rest of the milk, the egg and raisins. Stir continuously and cook for 2 more minutes. Remove the saucepan from the heat. Stir in the butter and vanilla.

Serve while warm and enjoy!

Some other great alternatives to snack on:

  • Almonds and peanuts
  • Fruit
  • Cherry tomatoes
  • Granola
  • Greek yogurt (try adding the nuts, fruits and granola for a parfait!)
  • Sweet potato crisps
  • Dried fruit chips
  • Celery and carrots (try adding peanut or almond butter)
  • Cottage cheese

More snack ideas here.

And whenever you get the chance, chug on water or green tea!

Try out these scientific ways to lose weight and choose the ways best for you. Everyone has different bodies after all.

And, as always, those “lose XX pounds in XX days!” claims rarely work. If they do, your weight is highly likely to come right back at you. It might be at the expense of your health as well. Your body needs a well balanced diet. Any dramatic changes comes with some type of danger as well.

Instead, change your entire lifestyle around. Get into the habit of eating healthily. And make sure you do at least 30 minutes of exercise per day. Consider doing yoga before breakfast and go for a jog after dinner.

Your pounds might not start dropping like flies. But it’s effective and you’ll definitely feel better. And losing weight is just about making yourself feel better!

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