We all know that weight loss requires a lot of hard work. However, several studies have shown that if we change some of our habits we can actually lose those pounds without too much effort. We invites you to try these 15 promising tricks to lose weight naturally.

1. Breathe deeply

Deep breathing lowers your cortisol level, a hormone which regulates weight gain and stress. In addition, by increasing the amount of oxygen you breathe in, you accelerate your metabolism. If you exhale faster than normal, you eliminate more carbon dioxide, causing the cells to use more energy.

2. Eat more vegetables for breakfast

Breakfast provides 25% of your daily energy needs. It’s the most important meal of the day that guarantees good intellectual and physical performance. Writer Judy Koutsky tried starting her day with vegetables for one month, and the results were amazing. Doctors say that, among other benefits, this helped her feel full, reduced her calorie intake in other daily meals, and improved her intestinal transit.

3. Sit up straight

Sitting up straight, whether you’re working, eating, or watching a movie, is an excellent way to lose weight quickly and effectively. This simple habit reduces the cortisol level in your body and requires more energy than you think.

4. Eat spicy food

Spicy foods contain capsaicin, a component which speeds up the fat-burning process in your body. In addition, it lowers body fat, since it naturally stimulates the destruction of fat cells. Moreover, the consumption of spicy food increases your metabolism by 20% for at least 30 minutes. During this period your body will burn fat, and you don’t have to do anything.

5. Remove excess fat using a paper towel

If you can’t give up fried or oily foods, at least reduce the number of calories they contain with a paper towel. It’ll absorb excess fat, and you will be able to eat your favorite food but with far fewer calories than you think.

6. Eat in front of a mirror

It’s a proven fact that if you see yourself ingesting food, you eat less. Next time you have lunch, put a mirror in front of you so that you’re aware of every single bite you put in your mouth. This will help you avoid overeating.

7. Take the stairs

Take the stairs instead of the elevator. According to the University of New Mexico, climbing two floors a day can help you lose up to six pounds per year. And if you climb six floors, next year you can become 17 pounds lighter. Great results with minimum effort!

8. Take up strength training

Experts say that strength workouts are more effective than any other traditional fat-burning workouts. Start with light weights, and gradually increase the intensity. However, don’t put too much strain on your muscles and joints to avoid injury.

9. Drink two glasses of water before each meal

Experts recommend drinking two large glasses of water before each meal to avoid overeating. This simple habit makes you feel fuller, so you eat less. It also helps prevent binge eating and speeds up your metabolism, and as a result your body burns more calories.

10. Walk

It’s been proven that walking is the perfect exercise for weight loss. You can burn up to 255 calories per hour if you go for a slow walk and up to 391 calories per hour with a brisk walk. So invest more time in your health, and avoid taking the bus.

11. Do stretches

Flexibility allows you to perform almost any physical activity that you can think of. In addition, the more flexible you are, the fewer injuries you get while exercising. Yoga is an excellent option, and you can practice it before any other physical exercise. Not only is it beneficial for your health but it also burns a good amount of calories.

12. Use a smaller plate

A small plate full of food is an infallible trick to fool your brain. It will think there is plenty of food and will receive the signal of satiation much earlier even if your plate is only full of vegetables. Make this a habit, and play this trick with any type of food so your brain gets used to it.

13. Eat slowly

When you chew slowly you are giving your brain enough time to receive that satiety signal. It helps you avoid overeating, thus reducing your calorie intake.

14. Stand while waiting

Stand while waiting for the train or the bus to arrive. The same rule applies to doctor appointments. When you’re standing, your body burns 50 calories/hour more than if you’re seated.

15. Take a hot bath

Researchers from Loughborough and Leicester Universities have found that taking a hot bath burns the same amount of calories as a 30-minute walk. So what are you waiting for? Go ahead, and draw yourself a nice hot bath.