Losing a size or two in a month is more possible that you may think!

Secret #1:  Weigh in Daily

A recent Duke study has shown that participants who weighed themselves every day lost substantially more weight than those who weighed themselves less time per week.The act of getting on the scale and seeing your weight helps to understand how certain behaviors translate into weight gained or lost.  So if you ate a salty, fried, or carb-filled meal for dinner then you will see the number on the scale go up when you step on it.  This will likely prevent you from repeating this weight gaining behavior again and keep you motivated to stay on track.

Secret #2: Switch to Green Tea

Drop the pounds by simply switching from soda to unsweetened green tea.The average soda drinker winds up drinking over 65,000 extra calories each year, and those add up to pounds gained.  And while diet soda doesn’t contain calories, there is evidence that the chemical compounds found in them spike your hunger hormones, causing you to overeat.  Unsweetened green tea, however, is calorie free and contains catechizes that have been shown to help increase your metabolism.

Secret #3: Go Gluten Free

You don’t have to be allergic to gluten to benefit from a gluten free diet.A Columbia University study reported that gluten triggers fattening biochemical changes, due in part to genetically altered wheat. These fattening biochemical changes are in addition to the high calorie counts of most gluten-containing foods, which means that avoiding gluten will help you drop weight twice as fast.

Rather than jumping from gluten-filled grain products to gluten-free grain products, do your best to trim even the gluten-free grains from your diet. This can be achieved by swapping out tortillas for large lettuce leaves and traditional noodles for noodles made from vegetables.

Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating.