Looking to shed a few pounds? Keep a food journal, don’t skip meals and eat in instead of out, especially at lunch.

You might have heard these tips before, but there’s new research to back it up. A study published in the Journal of the Academy of Nutrition and Dietetics looked at over 100 overweight and obese postmenopausal women on weight-loss plans and found that women who did those three things lost significantly more weight. No drastic changes required—which is good news for your waistline and your sanity!

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