Being overweight may be the one universal condition shared by a vast majority of adults. Definitions for what is obese, overweight, or simply uncomfortable vary, and usually matter less than knowing one needs to let some pounds fall by the wayside.

If getting into new clothes and looking good this summer is an important goal, one should seriously consider implementing the following weight loss techniques. Nothing on this list is radical like surgeries or starvation diets. Quite the opposite, in fact. Once the habit is made, it is not inconceivable that the weight will come off, stay off, and never return.

A Handful Of Real Weight Loss Techniques That Work

1. Consume Fewer Calories: Or simply put, eat less. Perhaps easier said than done, certainly. Scientific studies have shown that by reducing caloric intake, subjects (lab mice in this case) seemed to live as much as 50% longer. Perhaps the human body’s response won’t correlate accordingly, it is certain that most people ingest many more calories than their body actually requires.
2. Slow Down: On the amount of time you take to eat your food. Most eaters stomachs seem not to be linked to their eyes and brains in real time. The eyes are bigger than the stomach, etc. When people eat fast it takes their bodies much longer to inform their mind that their hunger has been satiated. The challenge with this is that most will continue to consume calories far past the point of feeling full. Thus comes the sensation of being stuffed. This condition of course is harmful for a number of reasons (see the previous item) one of which the enormous stress digestion puts on the body.
3. Eat Early: As previously stated, the body requires massive amounts of energy to digest its food. When food is consumed later in the evening and into the night, many of the body’s resources are allocated to dealing with the influx of calories. Instead of being able to focus on rebuilding and repairing itself from the days metabolic consequences, digestion becomes job one. And resource drain number one. Eating earlier gives one the chance to digest food while conscious and rebuild the body when asleep.
4. Eat More Often: Seem counter intuitive? Not at all. Studies have shown that while reducing the caloric amount in ones diet is beneficial, it is also desirable to spread out when those calories are introduced into the body. Instead of two or three larger meals, try consuming smaller meals five or six times throughout the day. Of course, only eating when one is hungry and stopping when one is full should rule over eating small meals because one should eat more smaller meals.
5. Drink More: Water that is. While studies show that some forms and amounts of alcohol can be beneficial to ones overall health, the calorie levels of most beer, liquor, and wine can make the benefits hard to balance with the potential weight gain. Water on the other hand has so many beneficial effects on the body, ingesting it cannot be overlooked. Though it is possible to over indulge in water consumption, for the most part keeping cool, clean water nearby and drinking some regularly throughout the day will work wonders. The human body is made up of at least 75% water. Most of the organs and systems in the body require certain levels of hydration in order to function properly. Drink enough water and the kidneys operate better. Properly hydrated livers allow for fat extraction from the blood. Water is proven to help the body lose fat. Plus, regular water consumption has been show to reduce appetite. Take less weight in, weigh less. Simple as that.

Tom Jones is a gastroenterologist who is passionate about health and weight loss.