Four things you should do every day to lose weight

If you're not happy with the numbers on the scale, it's time to make some changes to your daily routine. Diet and exercise play an important role in losing weight and excess fat, and eatthis.com shares tips on five small things you can do every day to lose weight.

So add these little things into your daily life and you will see the numbers on the scale go down.

Increase your protein intake in the morning

There are many studies linking protein consumption with weight loss. For example, research published in The American Journal of Clinical Nutrition reports that higher protein diets have been shown to be successful in treating obesity.

So if you want to lose a lot of weight, a small habit you can incorporate at the start of your day is to increase your protein in the morning. "This single habit change can set you up for all-day weight loss success," explains Melissa Mitri, writer and owner of Melissa Mitri Nutrition. "Getting enough protein in the morning helps control your appetite. This can lead to less overeating and fewer cravings later in the day, naturally reducing overall calorie intake.”

Reduce the amount of alcohol you consume

Your favorite bottle of white wine is not the best choice if you want to lose weight. In fact, drinking alcohol is a surefire way to get extra calories!

"Alcohol is full of empty calories and sugar and can lead to bloating and unhealthy food choices," says Mitri. Limiting alcohol as much as possible will help you lose weight faster.

If you want to lose weight, another thing you should cut out is added sugar. Items like juices, sodas, energy drinks, sugary coffees, candy, protein bars, fruit yogurt, and other packaged products are full of added sugars that you should avoid.

"Look for 'added sugar' on the label and aim for less than 24 grams a day for women and less than 36 grams for a man," suggests Mitri.

According to Johns Hopkins University's Hub At Work, drinking enough water can speed up your metabolism, and make your workouts more productive. All of these are key factors that can help in your weight loss efforts.

"Drinking water during the day promotes weight loss, especially when you drink a glass before meals," explains Mitri. "It helps improve digestion, gives you energy and curbs your appetite. A research study showed that those who drank a glass of water before a meal ate less and felt fuller.