We scoured through hundreds of weight-loss studies published in the past year and identified the top five most surprising, helpful, and actionable tips that could help you reach or maintain your healthiest weight in 2016. The main message boils down to this: Small changes to your lifestyle don’t have to be difficult or time-consuming, and can still yield big results. Follow this useful advice and you could be a pound slimmer within the first week of January.
1. Eat a bigger breakfast and a smaller dinner.
This summer, a review study in the journal Biochimie answered long-standing questions about meal size and timing in relation to weight: Australian researchers found that eating a bigger percentage of the day’s calories at or before noon aids weight loss. Likewise, eating more than a third of the day’s calories in the evening doubles obesity risk. A healthy adult shouldn’t need a lot of calories later in the day, unless you’re working a night shift or exercising heavily.
Grazers who eat small meals throughout the day may also want to reconsider their plan. Researchers debunked the myth that eating less and often may increase metabolism and control appetite. In fact, frequent snacking may actually cause weight gain when it leads to eating more calories than you need for the day’s activities.
2. Drink a glass of water before every meal.
Nutrition experts have long r…