9 science-backed ways to lose weight without going on a diet by Hilary Brueck on Apr 30, 2018, 5:58 PM Advertisement
 Going on a diet is a losing game. Some research suggests more than nine out of every 10 people who try to diet will fail. Even people who are able to diet successfully often fight a tough battle against the body's evolutionarily savvy attempts to store up extra energy. In fact, scientists have found that the bodies of severely overweight people who lose weight can actively work against them: as they slim down, their metabolism drops, making it harder to lose more weight. Experts agree that extreme diets and juice cleanses aren't a long-term strategy for maintaining a healthy weight. To that end, the US News & World Report's 2018 ranking of the best diets put the trendy ketogenic diet dead last. But there are a few simple things you can do to stay trim and satisfied for the long run. We asked dietitian Jason Ewoldt from the nation's #1-rated hospital, the Mayo Clinic, for his simplest, sanest ideas for staying lean this summer without going insane. Here's his advice: SEE ALSO: The most surprising foods Weight Watchers considers zero points — and why Stay hydrated. If you hate drinking water, zest it up with citrus or drink it carbonated (ideally without adding empty calories into your diet).  Ewoldt says patients often end up "misinterpreting" thirst for hunger. "A lot of times people just seem to be a little dehydrated," he said. They'd probably all do better if they drank a little more H2O. One 2016 study of more than 18,000 people in the US found that those who drank more water were consistently more satisfied and ate fewer calories on a daily basis. They also consumed lower amounts of sugar, fat, salt, and cholesterol than more dehydrated participants.
Whatever you drink, it's probably best to steer clear of artificial sweeteners.  Scientists are starting to discover that slurping fake sugar doesn't give people a free pass when it comes to obesity and diabetes. Scientists studying the blood vessels of rats have discovered that while sugar and artificial sweeteners act in very different ways inside the animals' bodies, they can both up the odds of developing obesity and diabetes. The researchers think that artificial sweeteners may mess with the way our bodies process fat.
Aim for 7 to 8 hours of shut-eye per night.  Most of us like to think we can operate well without a full night's sleep. But neuroscientist and sleep expert Matthew Walker says that's wrong. According to Walker, lack of sleep is literally killing us. And it makes us eat more bad food, too. Research published in 2013 in the journal Nature Communications revealed that sleep-deprived eaters are more likely to reach for high-calorie foods and gain weight than well-rested people are. That's because being sleepy also snoozes the region of the brain that helps tell us when we're full.
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