11 Bizarre Weight Loss Tricks That Work, According to Science

Eat a bigger breakfast than dinner

Your body’s internal clock—or circadian rhythm—plays a major role in regulating metabolism, according to a 2024 review in the International Journal of Molecular Sciences. The research suggests that eating a larger breakfast can help align your circadian rhythm with metabolic processes, leading to:

• Improved weight loss
• Steadier blood sugar control
• Reduced appetite later in the day

To put these findings into context, a study in the journal Obesity found that women with obesity who ate their largest meal at breakfast (around 700 calories) lost more than twice as much weight in 13 months as those who ate a light breakfast and a 700-calorie dinner. 

Jump for junk mail

Struggling to get your steps in? Turn your clutter into a challenge: for every piece of junk mail you delete from your inbox, jump in place for 15 seconds. Clear out just four spam emails, and you’ve added around 178 steps and burned about 10 calories in a minute. 

Jumping has longer-term fitness benefits, too. As we age, our bones naturally lose strength, raising the risk of fractures, falls, and mobility issues. Jumping can counteract this decline by boosting bone density, according to a 2024 meta-analysis in the Journal of Sports Sciences. 

Turn off the TV at mealtime

A 2025 study published in Nutrients found that watching TV while eating doesn’t just encourage you to eat more in the moment—it can increase how much you consume at your next meal. 

Here’s why: when you’re distracted, you’re less aware of internal cues like feeling full, making overeating more likely when you’re watching TV during a meal. But the researchers also found a trickle-down effect. Because your distracted brain didn’t fully register the earlier meal, you end up feeling less satisfied and are more likely to overeat later in the day. 

Don’t multitask while eating

Even if your TV’s off, you want to avoid scrolling on your phone, playing a game, or working while eating, according to 2024 research published in Scientific Reports. The study authors say that these distractions reduce flavor, taste intensity, and how pleasurable we find our food, which can lead us to eat more to feel satisfied. 

Photograph your food

Instead of writing down every morsel, take a picture of it; a visual account may help curb your intake. “Snapping photos and then looking back at them can make people stop and think before indulging,” says Joan Salge Blake, EdD, RDN, LDN, RAND, a clinical professor of nutrition programs at Boston University and author of Nutrition & You. Even your virtuous salad may “show your extra helping of cheese or deep-fried croutons,” Blake says.

Pay cash for groceries

Research published in Food Policy found that people tend to make more deliberate, healthier food choices when paying with cash at the grocery store. It associates credit or debit card spending with more spontaneous, impulsive purchases—like the bag of chips that’s not on your shopping list—while the psychology of physically giving cash “nudges” us toward healthier food choices. 

Stick to wrapped candy

A Swiss study found that people ate 30% less candy when they had to unwrap it first. The reasoning is simple: peeling off the wrapper takes effort, which can help prevent mindless overeating. 

Use calming tableware

A 2025 study published in the International Journal of Gastronomy and Food Science found that the colors of food and tableware can significantly influence food cravings. 

The researchers note that our brains tend to associate warm, intense colors, such as red or orange, with sweet or indulgent foods—think fresh strawberries or creamy pasta. These associations can boost cravings, even when you’re just seeing the color of the plate. Black tableware has a similar effect by creating a strong visual contrast with the food, which can amplify appetite. 

In contrast, the research found that people’s cravings tended to decrease when food was presented on calmer-colored tableware, especially yellow or green plates and bowls. 

Eat veggie soup before dinner

Vegetables have a high water and fiber content, both of which help you feel fuller faster—and can cut down on how much you eat when the main course is served. In fact, research in the journal Appetite found that when people start lunch with a bowl of veggie soup, they consume 20% fewer total calories during the meal. Plus, people who ate soup didn’t report being hungry or feeling less full at the end of the meal.

Just make sure you’re eating soup made from whole vegetables and go easy on additions like salt, cream, or cheese. With that in mind, here are the best and worst soups for weight loss.

Add chia seeds to your smoothie

Smoothies are a great way to eat more fruit and veggies, but blending up your produce breaks down its natural structure, including gut-healthy fiber. This effect can speed up digestion and lead to faster hunger spikes—even if you’re drinking a dense, high-calorie smoothie. 

Adding chia seeds is an easy fix, according to research. They significantly boost the smoothie’s fiber content, and their unique mix of fiber, healthy fats, and protein helps slow digestion and promote fullness. A 2024 review in the Journal of Functional Foods highlights how chia’s gel-forming soluble fiber enhances our satiety signals in the brain, helping to curb our appetites. 

However, research says to think twice before adding this into your smoothie.

Sleep in a darker room

Getting a full night’s sleep is one of the best ways to control appetite and reduce your risk of weight gain, but the brightness level in your bedroom may matter, too. 

A large study published in JAMA Internal Medicine followed more than 43,000 women for five years and found that those who slept with a light or a TV on were at much greater risk of weight gain than those who slept in total darkness. This association held up even after adjusting for sleep quality, diet, and activity.

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