Eat less, exercise more, lose weight. You’ve heard it before, but sometimes it just doesn’t work. Check out these 50 weight-loss game changers instead. Eat an apple a day Eating an apple a day—at least on the days you grocery shop—may encourage healthier choices. People who ate an apple before shopping bought 25 percent more fruits and vegetables than those who did not. “Having a small healthy snack before shopping can put us in a healthier mindset and steer us towards making better food choices,” says Cornell researcher Aner Tal, PhD, in a news release. The findings appear in Psychology & Marketing. Do a shot Of apple cider vinegar, that is. Apple cider vinegar helps keep blood sugar levels in check, which will keep you feeling fuller longer. Pick your diet pattern Low carb, no carb, low fat, Mediterranean? No problem, says Scott Kahan, MD, MPH, the director of the National Center for Weight and Wellness in Washington, DC. There is no one-size-fits-all miracle diet. “Pick the pattern that you like best because no plan is more effective than others for weight loss,” he says. “Following your taste will be the most reasonable and sustainable as long as you moderate the amounts you eat.” Consider an Rx The U.S. Food and Drug Administration has approved five prescription weight loss pills for long-term use and they work, Dr. Kahan says. “These medications remain underutilized and underappreciated,” he says. “If diet and exercise are not working for you, ask your doctor about weight loss medications,” he says. “These are very well studied and effective when combined with healthy eating and regular exercise.” Don’t get scammed Don’t believe the hype about weight loss supplements, Dr. Kahan says. “There are countless schemes and unproven supplements out there, but there is no solid data backing up any claims.” What’s more, he adds, there is little regulation of dietary supplements, and that means they may not even have the ingredients listed on the label, rendering them ineffective or even dangerous. Check your meds Some medications including antidepressants may cause weight gain, Dr. Kahan says. “Make sure any unexplained weight gain isn’t a side effect of a medication.” Sleep it off Getting better quality sleep can help you lose weight and keep it off, shares Los Angeles sleep expert Michael J. Breus, PhD, author of several books on sleep including The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. It has a lot to do with our nightly hormones, he explains. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain. Alan Hirsch, MD,the neurological director of the Smell & Taste Research and Treatment Foundation in Chicago and the author of several books including Nutrition and Sensation. “You will feel full faster and eat less as a result.” Chew more Chew more and you’ll eat less. It really can be that simple. In fact, individuals who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times, according to a study in The American Journal of Clinical Nutrition. Scratch and sniff The scent of banana, green apple, and/or peppermint before a meal will make you feel fuller faster and you will lose more weight, according to research from Dr. Hirsch’s lab. “Many other scents work well and enhance our sense of smell and taste,” he says. For example, cinnamon oil may also have some weight loss benefits. Turn off the TV to eat The more engaged you are with a TV show, the less attention you pay to what and how much you eat. Such mindless munching can cause you to pack on pounds. “Eat dinner with the TV off,” says Dr. Hirsch. Lay off lectin? Lectins are plant proteins that can disrupt leptin, the hormone that tells us to stop eating. There’s some evidence that a diet heavy in lectins—think beans, squash, nightshade vegetables (eggplant, peppers, potatoes, and tomatoes), and whole grains (especially whole wheat)—could interfere with leptin, and your brain never gets the message that you are full.