Americans are obsessed with losing weight. Studies show that the majority of adults weigh themselves at least once a week, and more than half weigh themselves every day. This can be problematic because daily weighing causes weight fluctuations, which people tend to fixate on, instead of focusing on the larger goal of losing weight over time. In 2022, how do you provide people with a solution to their weight loss problem? Here are 10 ways to reduce your weight in 2022 and beyond!

1. Improve your diet

Getting adequate nutrients, including protein, can make it easier to get through your workout and recover faster. Getting enough protein is especially important for those trying to lose weight. That’s because high-protein diets have been shown to help reduce appetite by making you feel fuller longer, thus reducing cravings for junk food between meals. Also, consider that getting enough quality sleep can be instrumental in weight loss (and muscle gain) since you often burn more calories when well-rested. And remember: Exercise helps prevent some of what age does naturally, like muscle loss. So stay active!

2. Drink more water

In addition to reducing hunger pangs, water can help speed up your metabolism. Drink enough H2O and you’ll feel less hungry. Experts recommend that women consume between eight and ten cups of liquid a day, and men should drink around 13 cups each day. The one caveat with water is that it's a diuretic, meaning that it makes you pee more frequently. So, if you’re trying to reduce your weight quickly, cut back on how much water you drink.

3. Exercise

Exercising is key to losing weight, but it’s not just about burning calories. When we exercise, our muscles become stronger and more defined. This helps decrease body fat, which in turn leads to weight loss. With a stronger set of muscles, your metabolism will also increase, helping you burn more calories throughout your day. By exercising regularly you can prevent yourself from gaining weight and even start losing it! Find time in your schedule every day or every other day that works for you and make sure you stick with it. After some time is up your new routine will feel natural and won’t take any extra effort on your part.

4. Drink less alcohol

Alcohol does more than just mess with your head: it also harms your metabolism. When you drink alcohol, it enters your bloodstream and floods your liver, which processes around one ounce of alcohol every hour. During that time, your liver metabolizes that alcohol, causing roughly 12-16% of your daily calorie intake to be burned off. If you don’t have much room in your daily diet for wasted calories and nutritional value (which you shouldn’t), then you should consider reducing or even cutting out all alcoholic beverages. You can replace these empty calories with healthier drinks like plain water or club soda mixed with a splash of fruit juice. This can save you up to 400 calories per day, helping you lose weight safely and quickly!

5. Eat Breakfast Every Day

The phrase breakfast is the most important meal of the day is a mantra for a reason. Eating breakfast kickstarts your metabolism, helps curb cravings later in the day, and can even help reduce belly fat. With that in mind, it's probably a good idea to not only eat breakfast—but also to eat breakfast at roughly the same time every day. Skipping meals like breakfast slows down your metabolism and can contribute extra calories throughout your day; leading you away from your weight loss goals. So go ahead: eat some eggs (or another protein-packed option) and start your morning right!

6. Add more fiber to your diet

Fiber fills you up and prevents overeating by slowing down your digestion and leaving you feeling full for longer. Fiber can also help reduce cholesterol levels, which improves heart health. Dietary fiber is found in whole grains, fruits, vegetables, beans, and legumes. For more dietary options that are high in fiber (10 or more grams).

7. Write down everything you eat for 30 days

It can be easy to overlook what you put in your mouth when you’re busy, but one of your most effective weight-loss tools is paper and pen. Keeping a food journal allows you to record every morsel that passes your lips for up to 30 days. You’ll discover where most of your calories are coming from (hint: it’s probably not from watermelon and grilled chicken). If on day 31, you have an off day and eat way more than usual (maybe it was a bad breakup day or Thanksgiving), you won’t need an app or fitness tracker—you can just look back at where those extra calories are are are coming from. It could also help with portion control, which often gets ignored in conversations about weight loss.

8. Change your eating habits

Overweight people eat about 275 more calories per day than those who maintain a healthy weight. Most of these calories come from unhealthy sources like high-fat and processed foods. Eating healthier isn’t as difficult as you may think, especially if you eliminate foods with added sugars and fill up on lean proteins, whole grains, fruits, and vegetables instead. There are many ways to trick yourself into eating fewer calories without realizing it—like upping your intake of water. Studies have shown that drinking two cups of water before every meal can lead to a significant reduction in food intake overall.

9. Get enough sleep

One recent study showed that just one night of sleep deprivation can increase levels of ghrelin, a hormone known for increasing appetite, and decreased levels of leptin, which makes you feel full. Sleep deprivation also slows down your metabolism. Not getting enough sleep is like taking an extra pill: You’re making it harder on yourself to lose weight. Make sure you’re consistently sleeping at least 7 hours each night. If that feels impossible right now, set a goal to get six. At first, it will be difficult, but after two weeks it will become a habit and no longer something you need to work at—your body will adjust itself into a healthy rhythm with plenty of shut-eye.

10. Cut out snacking between meals

Snacking between meals is extremely common in today’s society. People often grab a quick bite of a candy bar or other unhealthy snack while they work at their desk or make dinner for their family. Eating small meals throughout your day can help you reduce your total calorie intake and lose weight. Avoid snacking as much as possible by making sure you have three well-balanced meals each day and limiting outside snacks that aren’t nutritious, such as chips and chocolate bars.