These 10 tricks will make you lose weight and without so many sacrifices, they are also guaranteed by science.

It goes without saying that losing weight is difficult. Sometimes, especially on the days when you want to eat a whole pizza, getting advice from other dieters can keep you on track to achieve your weight loss goals.

How to lose weight is a popular topic of Reddit and many turns to the message boards that request tips/tricks to lose weight and exercises that really work.

In multiple threads, people share what habits had a significant impact on their efforts to lose weight. Although the respondents are from everyday users, many of the councils have strong scientific support.

We look for in Reddit the best strategies to lose weight that helped real people to lose weight. Try them and see if they work for you, too.

TAKE WATER IN PLACE OF REFRESH

It is a simple exchange, but effective. Leaving empty and liquid calories, such as soft drinks, alcoholic beverages and sugar-based coffee drinks, will have a great impact.

The soda is loaded with sugar and potentially incomplete ingredients. For example, a can of Coca contains 39 grams of added sugar (more than the recommended daily maximum of 36 grams) and 140 calories. Only one per day will save you almost 1,000 extra calories per week.

Also, drinking too much sugar may increase your risk of serious illness. A study published in the Journal of Nutrition suggests that people who drink sugary drinks such as soft drinks have 10% more visceral fat, the fat that you can not see hiding deep within your body around your organs, than people who avoid drinking soda This type of fat has been linked to heart disease and diabetes.

PREPARE YOUR MEALS AND WEAR THEM EVERYWHERE

If you have difficulty choosing healthy foods at the time, preparing meals in advance can save you from those impulsive, not-so-important decisions.

The hectic work schedules and family commitments make it difficult to refuse fast foods or frozen meals that can be prepared in minutes. Taking one or two days of your week to prepare them will ensure that your meals are full of protein for muscle development, fiber, carbohydrates and healthy fats, all the essentials when you're looking to lose weight.

See our beginners guide on preparing meals for basic information on how to get started, and avoid these mistakes if you want foods with a fresh, delicious taste for more than a day.

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LOWER WEIGHT WITH FLASHING FAST

More than one person at Reddit gave his confidence to intermittent fasting. Basically, your diet is restricted during fixed hours and you eat normally, or even more than you would on other occasions.

In fact, intermittent fasting is as effective at losing weight as daily calorie restriction, according to a study from the University of Illinois at Chicago. In this experiment, people who fasted consumed 25 percent of their daily caloric needs every two days, which is known as "fasting days." On their "holidays" or "cheat meals" they consumed 125 percent of their caloric needs. So, if you normally eat 2,000 calories a day, you will eat 500 calories a day, followed by 2,500 the next day.

Any diet can work, as long as you are consistent and can follow it. "The people who can benefit from this type of fasting on alternate days are those who prefer to feel they are not restricting food intake 3.5 days a week," says Alan Aragon, Men's Health nutrition advisor. That means you find it hard to follow a diet all the time, and you'll like the flexibility that free days can give you.

ONE STEP AT A TIME

Following a meal plan together with an exercise routine can be quite difficult, so the Reddit p-nutz user encourages people to start with only a small adjustment.

For example, make it your goal to walk every day instead of running three kilometers. "After a while, that will be normal," writes Redditor. "Then tackle any healthy food without meaning until it is normal. Count the calories until it becomes natural, maybe you start paying attention to the macros after a while, join a gym or try that fit hobby you want to try, "he explains.

In 2009, a combined working group consisting of the American Nutrition Society, the Institute of Food Technologists and the International Food Information Council, concluded that small changes were the best way to address the problem of obesity. This is because small adjustments, such as walking every day, are easy to maintain.

SE LEAVE WITH YOUR GOALS

Although we all want to lose fat and the kilos disappear at the moment we adopt healthy habits, rapid weight loss is not necessarily the best, as it can be difficult to maintain and cause muscle loss.

"It's frustrating at the moment, but much more satisfying over time than the fast yo-yo diets," says Redditor verascity, who lost 40 kilos.

NOT DRINKING CALORIES CAN BE A BIG DIFFERENCE

While smoothies or protein shakes may seem like a healthy option, they do not always keep you satisfied. Redditor lazerdude07 attributes this small modification to a significant change in their efforts to lose weight.

As we have informed you, liquids are emptied from your stomach in less than an hour, while solid foods last from two to four hours. In addition, the food mixture pulverizes the fibers and your body breaks them down more quickly, reducing the feeling of fullness.

EVERYTHING YOU NEED IS A LITTLE MOVEMENT EVERY DAY

"I lost 40 kg a few years ago," one user wrote. "The only thing that really worked for me was doing cardio every day, just 30 minutes of good cardio a day."

The user added: "All you really need is a decent movement every day. The jumps are really effective to lose weight, they are the ones that have helped me the most ".

Cardio can feel like something hard to do (unless you try one of these amazing cardio exercises), but according to a study at BMC Public Health, overweight people who included both cardio and weight training in their exercise program 12 weeks lost more body fat than those that stuck to one or the other.

COOK ALL YOUR FOOD

"Do not eat anything that comes out of a bag, box or restaurant," said one user. This is a good point: a study from the United Kingdom found that people who ate more than five homemade meals a week were 28 percent less likely to have an overweight body mass index (defined as something above 25) and 24 per One hundred percent less likely to have excess body fat than those who ate less than three homemade meals per week.

This is because people who prepare their own meals tend to use healthier preparation methods, eat a wider variety of foods (such as fruits and vegetables) and eat less processed foods, which tend to be higher in sugar and calories added, the researchers point out. In addition, cooking at home motivates you to add other healthy habits to your daily routine, such as exercising regularly.

INCLUDES FRUITS AND VEGETABLES IN YOUR DAILY FOOD

You are probably not eating enough fruits and vegetables, according to the Centers for Disease Control and Prevention (CDC) data. Only 12 percent of Americans eat at least 1.5 to 2 cups of fruit, while only 9 percent consume a minimum of 2 to 3 cups of vegetables a day.

But filling your plate with fruits and vegetables is crucial if you want to eat more food and at the same time consume fewer calories. (Two cups of broccoli only contain 109 calories, compare that with a white cup of pasta, which gives you around 200 or more). Fruits and vegetables also contain a lot of intestinal filler fiber, which will help keep your hunger at bay between meals. Also, packing colorful products can reduce your risk of chronic health problems, such as heart disease, type 2 diabetes, obesity, and even cancer, according to the CDC report.

Try this: "Fill half your plate with fruits or vegetables, and divide the other between quality carbohydrates (such as whole grains) and lean proteins for a satisfying meal," says Wesley Delbridge, spokesperson for the Academy of Nutrition and Dietetics.

THE KETO DIET CAN HELP YOU TO LOSE GREASE

The ketogenic diet or keto is what we are all talking about lately, but it is not exactly new. The keto model is similar to the Atkins diet of the early 2000s, but focuses more on carbohydrate restriction. When you make keto, 60 to 80 percent of your diet is made up of fat, 10 to 15 percent comes from protein and less than 10 percent is made up of carbohydrates.

Here's the problem: the keto diet is extremely restrictive, which automatically means it will not work for everyone. But if you can move on, you should enter a ketogenic state, which theoretically will force your body to function with fat instead of glucose (a type of sugar found in carbohydrates), which helps you burn fat by default.