Do easy ways to lose weight exist? Everyone knows that diet, cutting down on caloric intake, and exercise, increasing calories burned, work together as a formula for losing weight.

But the hard part is sticking to a low calorie, and often bland, diet. It won’t be 100% simple, but with a little work it sure is easier. Here are some tips to make it easier.

Keep a daily log of everything that passes your lips. Taking notes will help you eat less. Studies show that people eat 15% less when they track everything they eat. That’s significant.

On average Americans consume 245 calories a day from drinks. Make the switch to 0 calorie water. 245 calories a day is nearly 90,000 calories per year. That’s 25 lbs.

Are soda and juice really that good? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Grazing, eating more smaller meals during the day rather than a few large meals, is another way to drop weight. Eating more meals with smaller portions results in eating 30% fewer calories. You’re also less likely to binge because the body won’t produce as much insulin which leads to hunger.

Make sure your wardrobe only includes the “skinny” clothes. If you don’t have clothing that’s comfortable when you’re fat, you’re more likely to be reminded to keep slim every time you dress. And if you have to purchase a whole new wardrobe you’re less likely to gain weight.

Switch to smaller plates. It’s proven that people eat what’s in front of them. Use the salad plates instead of dinner plates.

Similar to the idea of using smaller plates, serve your food on the plate rather than in bowls on the table. When the plate is empty the meal is over, instead of spooning another portion onto your plate.

Avoid white foods such as white bread, sugar, and white rice. Those foods are loaded with carbohydrates which lead to higher blood sugar and weight gain. Do eat whole grain breads and brown rice. Don’t worry about the sugar, pretty soon you won’t miss it.

There are a lot of other tips for easy ways to lose weight. Don’t think it won’t take a little work. If weight loss were effortless everyone would be slim all the time.