Weight loss is a constant battle for many men and women. The truth is, all of the fad diets, weight loss pills and weight loss supplements won’t help you lose weight the healthy way, or keep it off. The healthiest and most effective way to lose weight is to adopt a healthier overall lifestyle.

Here are ten diet tricks that can help you lose weight in a week:

1. Use Smaller Plates

Research has shown that people tend to eat until their plate is empty, even if they are full. Using smaller plates can help reduce your chances of overeating. Give yourself a few minutes before going up for seconds. If you’re full, you’re done!

2. Stick To The List

Create a shopping list before you go to the grocery store and be sure to stick to it! Don’t let yourself be tempted by sweet, unhealthy treats. Purchase everything on your list, nothing more, nothing less.

3. Eat A Healthy Breakfast

Don’t try to save calories in the morning by skipping breakfast. Eating breakfast kick-starts your metabolism. It also gives you energy for the day, which keeps your brain sharp and working properly. You’re less likely to fall into a fog and reach for a candy bar later.

4. Hide Your Junk Food

If your goal is to lose weight or eat healthier, gather up all of your junk food and store in a hard-to-reach place. If you’re tempted to eat junk, you’ll have to work to get it. The process alone might make you reconsider. If your junk food is sitting right in front of you, you’re more likely to give into your craving.

5. Chew Your Food

Studies have shown that chewing each mouthful of food at least 32 times is more effective at saturating your taste receptors. You don’t need to count each chew, just be sure to actually taste your food before gulping it down. Chewing will help reduce your appetite and provide satiety.

6. Practice Portion Control

Along with using smaller plates, practicing portion control can help prevent overeating. Pay attention to the food you’re putting on your plate. Scoop out smaller portions to start with and see how you feel. You might be surprised at how quickly you reach that full feeling!

7. Mix It Up

Make sure that your plate always includes a variety. Instead of eating a bowl full of macaroni and cheese for dinner, fill your plate with a healthy mix of protein, veggies and healthy fats!

8. Be Consistent

There is no magic pill or weight loss supplement that’s going to help you hit your goal weight in a week’s time. Be patient and be consistent. If you’re consistent with your healthy eating habits, the results will come!

9. Keep Track Of Your Progress

Tracking your progress can help motivate you to keep going. Even if the scale hasn’t budged, you might notice a few inches disappear from your perceived problem areas. Seeing progress is often serves as the best motivation.

10. Don’t Beat Yourself Up

If you fall off track, don’t beat yourself up. A healthy lifestyle doesn’t happen overnight. There will be setbacks and frustrations. The most important thing to remember is that you’re human. If you fall into a fast food binge one night, get up the next morning and start fresh with a healthy breakfast.