When trying to lose weight, you might wonder how to make the process as painless as possible. Although losing weight is not an easy process, many small changes can help you to see significant results. Your doctor will be able to help you formulate a customized plan that is designed to meet your specific needs. Here are a few tips to help you on your weight loss journey. Cameron was an intern at INSIDER and has worked for Psychology Today, Vox Magazine, and the Columbia Missourian. She holds a bachelor’s degree in journalism from the University of Missouri.

The weight loss industry is a multi-billion dollar business. Scratch that — it’s actually a trillion dollar business. It counts among its ranks everyone from celebrities to athletes, trying to help the average Joe and Jane shed some pounds. But as an industry, it has a serious problem: there’s little science on supporting their claims. However, not all hope is lost, as there are strategies backed by science that do have an impact on weight management. They are not just proven to work; they also don’t have any long-term side effects such as dependency or the risk of becoming fat again after the diet ends. They are the following four strategies for losing weight:

Stop eating when you’re full

Most people know that they should stop eating when they’re full. They simply stop eating when they feel full and not because they’re “forced” to do so. Often, this is a mistake made by chronic dieters who restrict their food intake. Stopping when you’re “not hungry” or “neutral” doesn’t mean that you’re truly full; it means that you’re simply being sneaky.

Eat smaller portions

While it may be difficult to start eating smaller portions, it is possible to curb your cravings and reduce your overall calorie intake. One way to do this is to eat slowly and notice when your body is full. This will help your body use food as energy rather than store it as fat. Furthermore, eating smaller portions allows you to focus on your health instead of bingeing on junk food. To lose weight, it’s essential to control your portion size.

Exercise regularly

Many people are interested in the benefits of exercising regularly to lose weight. It not only helps to burn calories, it also strengthens the immune system. The more exercise you do, the more likely you are to lose weight permanently. Many people ask themselves, “Do I have to exercise every day or is that too much?”

Avoid low-fat options

If you’re trying to lose weight, you probably know better than to ignore the low-fat options in your grocery store. However, you may think that low-fat options are healthier choices than high-fat ones. That’s not true! Despite their lower fat content, nuts and seeds are still good sources of energy and good-for-you fat. Although you shouldn’t consume large amounts of nuts and seeds, you can still include them in your diet, especially in small portions. Also, remember that most low-fat diets eliminate all types of non-lean meats, but you can still include small amounts of these in your diet.

Avoid eating out

Before going to a restaurant, make sure you check the menu before ordering. People tend to order the wrong foods when they are hungry or distracted by the food. Before entering a restaurant, decide what you are going to order. Avoid “super-sized” food and order small portions. Even if you are in a hurry, avoid eating out if you want to lose weight. Here are some helpful tips. A good rule of thumb is to stick to a three-ounce portion.

Avoid fad diets

While it’s tempting to try a new fad diet to lose weight, you should avoid them. Most fad diets restrict certain food groups and macronutrients, which can have disastrous side effects. In addition to putting your health at risk, you may gain back the weight you lost once you return to your normal eating habits. Fad diets can also make you feel like you’re on a starvation diet when they don’t work.

The tips above can help you get started on your weight loss journey, but they’re by no means the only strategies. To start, make sure that you’re aware of what you’re putting in your body. Remember to count calories and restrict portions. Exercise often and for at least 30 minutes daily, and try to keep a food journal to help you stay on track. Remember that this is a long-term process, and there are no quick fixes that will work in the long run—but if you stick with it, consistent weight loss should be well within your reach.