If losing weight constantly lingers on the top of your “to-do” list, you’re not alone. Well over half of the adults in the United States identify as overweight. The weight loss industry soars year after year with new products, supplements and diets selling the promise of finally being slim.

To lose weight is one thing. Keeping it off is another. The good news is, it can be kept off. Here are 11 scientifically -backed ways to lose weight and keep it off.

#1 – Eat big in the morning.
Studies show that when you skip breakfast, your brain lights up later in the day when you see foods and snacks that are not good for you. This increases your chances of over indulging in sugary, processed foods later.

#2 – Drink thick smoothies.
Drinking thick smoothies will help you to feel fuller throughout your day.

#3 – Eat 30 grams of fiber a day.
Losing weight may be as easy as increasing your fiber intake. A study done by the American Heart Association showed that those who consumed 30 grams of fiber a day, not only improved their heart health, but they also lost weight.

#4 –  Wean off of drinks that aren’t water or tea.
Sodas and juice contain up to 18 teaspoons of sugar. It’s one of the top culprits to obesity. Each day work towards drinking less soda and more water.

#5 – Reduce meat in your diet.
Those who eat less meat are thinner than those who eat a lot of meat. Try replacing some of the meat in your meals with beans.

#6 – Eat MUFA.
MUFA stands for monounsaturated fatty acids. Studies show that this kind of fat actually helps you to lose weight. A great source is olive oil.

#7 – Pair protein and fruit.
Eating fruits is great for snack time, but if you want to feel more full pair it up with protein. For example, if you eat an avocado, eat it with cottage cheese.

#8 – Say bye to white and hello to wheat.
Replace white bread for wheat bread. This is another great way to get more fiber into your diet.

# 9 – Chili peppers.
Chili peppers contain a compound called capsaicin which may speed up your metabolism up to 4 hours after eating.

#9 – Make exercise fun.
Most people don’t work out because it feels like a job or chore. Try taking a “scenic stroll”. This will help you enjoy the physical activity.

#10 – Work out with a buddy.
If you set up a workout time with a buddy, you’ll be more likely to stick with it.

#11 – Create a workout jam list you love.
Those who listen to tunes while working out feel more motivated to complete the work out.

READ MORE: 57 Ways To Lose Weight Forever, According To Science