Every year that goes by seems to bring another great idea for losing weight. But the weight-loss industry is riddled with myths or with diet plans that don’t seem to work for the long haul. Before jumping on board any weight-loss plan, how about looking for the evidence? Here are some tried-and-true strategies backed by science to help you succeed in losing weight.

1.  DRINK WATER, ESPECIALLY BEFORE MEALS. It’s often claimed that drinking water will help you drop some pounds. This one is absolutely true. Drinking water can boost your metabolism by 20-30% over a period of 1 to 1.5 hours, helping you to burn off more calories. One study showed that by drinking about 2 cups of water before a meal helped dieters eat fewer calories and lose 44% more weight–even without dieting!

2.  ADD PROTEIN FOR BREAKFAST. Studies show that by swapping a grains-only breakfast for one that includes protein can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat. It doesn’t have to be bacon and eggs. A much healthier option is to include beans with some brown rice or a bowl of scrambled tofu.

3.  CUT BACK ON ADDED SUGAR.  Studies show that refined sugar and high fructose corn syrup are strongly linked to increased weight and obesity as well as leading to conditions such as type 2 diabetes and heart disease. If you want to lose weight, cut way back on added sugar or go on a refined sugar fast.  Enjoy more natural fruits, preferably fresh or frozen.

4.  EAT LESS REFINED CARBS. Carbohydrates are divided into 2 categories–simple and complex. Simple carbs are found in sugar and refined grains such as white bread and pasta. They have been stripped of many vitamins, minerals, and have little or no fiber. Studies show that simple carbs can spike your blood sugars rapidly, lead to hunger, cravings, and snacking a few hours later. Eating refined carbs is strongly linked to obesity. Eat more whole grains to lose weight.

5.  DO AEROBIC EXERCISE.  Doing aerobic exercise is an excellent way to burn more calories and improve your physical and mental health. Studies show it is especially effective in burning belly fat.

6.  LIFT WEIGHTS.  One of the worst side effects of dieting is you tend to lose muscle mass and slow down your metabolism. This puts your body into what is known as starvation mode. The best way to avoid this is by lifting weights. Studies show this can boost your metabolism and prevent the loss of muscle mass.

7.  EAT MORE FIBER.  Fiber is your friend when it comes to weight loss. Studies show that by eating at least 30 grams of fiber a day, you will lose weight, lower your blood pressure, and improve your body’s response to insulin. Plant foods, such as beans, vegetables, fruit, and whole grains are rich in fiber. Eating low-calorie dense foods like whole plant foods is a key factor in helping you to gain and maintain a healthy weight.

8. GET GOOD SLEEP.  Studies show that getting good sleep is one of the strongest risk factors for obesity–it is linked to an 89% increased risk in children and a 55% increased risk in adults.

9.  DITCH SUGARY DRINKS. Getting too much sugar is one thing but when we get it in liquid form, it tends to be even worse. One study showed that sugar-sweetened drinks are linked to a 60% increased risk of obesity in children for each daily serving. This also pertains to fruit juices, which contain a similar amount of sugar as a soft drink like Coke. To lose weight and keep it off, stick to whole fruit–its fiber protects against weight gain.

10.  CHOOSE A HEALTHY LIFESTYLE.  One of the biggest problems with a weight-loss diet is they rarely work for the long-term. Many people tend to go back to their old way of eating and gain all their lost weight back, sometimes even more. Studies also show that dieting is a future indicator of weight gain. So, instead of going on a restrictive diet, choose a healthy lifestyle that you can enjoy your whole life. Focus on nourishing your body with whole-plant foods that will help you maintain a healthy weight year after year.