"We know that when people reduce their calories, they tend to overeat within a few days," Karen Ridder, the study’s lead author and a physician and assistant professor in the Department of Nutrition at Duke University, says. "As a result, what really helps is to increase their physical activity, as that seems to stabilize the calorie balance, and also helps with long-term weight loss."

When you do plan to exercise, make it a specific time. You’ll decrease the amount of time you’re likely to snack. Plus, doing your workout during a few hours before and after a meal will keep you from snacking as you’re exercising.

Try this: reduslim pret Give yourself a health goal like losing 1, 2, or 5 pounds. When you hit that goal, check your progress with a fitness tracker.

Another way to avoid weight-loss plateaus is to trade snacks for meals. Instead of snacking, have your biggest meal of the day for breakfast. That will keep you from snacking later in the day — and it will also help with portion control.

Note: It’s recommended you have a meal about three to four hours before bedtime. That will prevent you from snacking when you’re tired.

Try this: Eat the same meal each day, but in different sizes. If you’re trying to lose weight, you may want to decrease the size, but if you’re trying to gain weight, you may want to increase the size.

For instance, if you normally have a bowl of ice cream at night, try instead eating the size of a normal slice of bread (or 2 or 3).

"We know that when people reduce their calories, they tend to overeat within a few days," Karen Ridder, the study’s lead author and a physician and assistant professor in the Department of Nutrition at Duke University, says. "As a result, what really helps is to increase their physical activity, as that seems to stabilize the calorie balance, and also helps with long-term weight loss."

By practicing intermittent fasting, you’ll not only give your metabolism a break while you’re eating less, you’ll also burn more calories. The results of a 2019 research review in Obesity suggested that intermittent fasting may be a healthy alternative to traditional calorie-restricted diets