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  • We all want to lose fat and stay healthy.

  • But with all these diet pills and plans, what does science have to say about weight loss tips?

  • Let's get the obvious out of the way first, exercise.

  • Not only does the physical active exercise burn calories immediately, scientist recently found that it continues to burn fat while you sleep.

  • During exercise your body uses up most of its available carbohydrates for energy and replaces them over the next 24 hours.

  • In the meantime, it begins to break down your fat storage for basic functions such as walking, talking and even sleeping.

  • Don't skip meals. Especially breakfast.

  • We've explained in our last video the science behind appetite.

  • When you starve yourself, your body and brain create intense urges to eat high-calorie foods as opposed to healthy options.

  • Breakfast specifically helps to keep blood sugar and hormone levels regular and gives your metabolism a boost to burn more calories through the day.

  • Adding more protein and low fat dairy to your diet helps as well.

  • Protein induces a large release of the chemical PYY, which goes to the brain and suppresses hunger signals.

  • Simply adding 10% more protein to your food can keep you full much longer.

  • Low fat dairy on the other hand contains calcium which binds to other fats you've eaten and creates a soup like substance which can't be absorbed.

  • Instead, your body excretes this soup and with it more of the fat you've consumed.

  • Speaking of soup, it's perhaps one of the best kept diet secrets.

  • When you drink a glass of water with your meal, the fluid is easily absorbed before your food is digested which quickly brings down the stomach size making you feel hungry.

  • Take that same meal and puree it in a blender and the fluids have a much harder time being absorbed quickly this means your stomach stays expanded, making you feel full for longer.

  • Count your calories. Studies show that people who actively document their food intake by using a journal have drastic improvements over those who don't.

  • Furthermore, knowing a coffee has 10 calories but a cappuccino has 100, gives you the opportunity to structure your diet to eat more while taking less calories.

  • And while it may seem trivial, reducing your plate size can drastically change your food intake.

  • Studies show that a simple change from 12 to 10 inches can reduce the amount of food you eat by up to 22%.

  • Our bodies have a hard time turning down food in front of us even when we're full.

  • So the less food on your plate the better.

  • Finally, sleep and stress play a large factor in how much we eat.

  • Both sleep deprivation and stress levels increase appetite, making it harder to keep off the pounds.

  • Got a burning question you want answered?

  • Ask it in the comments or on Facebook and Twitter.

  • And subscribe for more weekly science videos.

We all want to lose fat and stay healthy.

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