It might seem to boos your weight loss is just about exercising and counting calories, but sometimes you can hit a plateau despite your best efforts.  Fortunately, there are small, relatively easy things you can do to boost your weight loss.  Adding the following strategies to your weight loss plan can help you to get back on track and shed those pesky pounds with seemingly little effort.

Take a Cinnamon Supplement

Supplementing with cinnamon is an effortless way to melt away fat.  In a 2006 study in the Journal of the International Society of Sports Nutrition, people lost a significant amount of body fat after taking a cinnamon supplement for 12 weeks. A similar study in a 2017 edition of Lipids in Health and Disease found that when people supplemented with cinnamon for 16 weeks, their body mass indexes significantly decreased when compared to people who took a placebo.  You can buy a bottle of cinnamon pills, or sprinkle cinnamon in your coffee or on a piece of toast to add this spice to your diet.

Drink Water Before Meals

If you fill up with a glass of water before eating a meal, you probably won’t feel as hungry and will be less likely to overeat. The research supports this notion.  In a 2010 study in the journal Obesity, subjects who consumed about 16 ounces of water before every meal lost approximately four pounds more than those who did not drink water before meals did during a 12-week diet. Most standard bottled waters are about 16 ounces.  Drink a bottle before sitting down for a meal, and you might notice yourself quickly shedding excess weight.

Eat the Right Foods

Often when dieting, people worry about all the things they can’t eat, but it might be beneficial to focus instead on the things you can, such as certain foods linked to weight loss. Most people gain weight over time as they age, but a 2011 study in the New England Journal of Medicine found that eating fruits, vegetables, whole grains, nuts, and yogurt was linked to weight loss over a four-year period.   Be sure to fill your shopping cart with these foods at the grocery store.

Stocking up on slimming foods can help you to shrink your waistline.  Combine this with other simple strategies, such as drinking water and taking a cinnamon supplement, and it will be easier to meet your weight-loss goals.

You’ve been experiencing frequent heartburn that just won’t go away, and a trip to the doctor’s office has confirmed that you have gastroesophageal reflux disease (GERD). While relieved to finally have a diagnosis, you may also be at a loss for clues to what comes next.

GERD is caused by stomach acid backing up into your esophagus, a condition known as “acid reflux.” This acid back-up is at the root of all your discomfort, which may show up not only as heartburn but also as a burning sensation in your throat, discomfort in your chest, and a sour stomach.

Your doctor probably will prescribe a proton pump inhibitor (PPI) or an H2 antagonist, both of which are usually effective in reducing the amount of acid your stomach produces. Of course, while a prescription regimen may ease some patients’ symptoms, it may not eliminate them completely. If this is the case, you may consider also making some simple lifestyle changes that can make the difference between feeling sick and miserable or being healthy and happy.

As with many gastrointestinal disorders, one the first challenges in living with GERD is learning to adjust your diet. Foods that are highly acidic, such as tomatoes and citrus fruits, are to be avoided, as are onions, peppers, fried foods, and foods high in fat. Other foods that you should avoid or eat sparingly aren’t quite as obvious, such as dairy products, caffeinated beverages, chocolate, and alcohol. In addition to asking your doctor about how to regulate your diet, you also can find a wealth of information, both in print and online, regarding what foods are safer bets, as well as great recipes created especially for those with GERD.

While not all doctors endorse it, many GERD sufferers claim to have had considerable success combating their symptoms by taking a tablespoon of raw apple cider vinegar daily. Why this natural remedy might offer relief is not known for sure, but one theory is that the vinegar’s alkaline properties act to reduce the stomach acid. At any rate, there is little to risk and everything to gain, since a tablespoon of vinegar once a day is not likely to hurt anyone. If you have a hard time swallowing this remedy, many of its proponents suggest adding some honey to combat the bitter taste or mixing it into a glass of water.

Almost as important as what you eat is how you eat. You should adjust your eating habits so that you are eating smaller portions at each sitting, even if it means eating more frequently. It’s also a good idea to eat your last meal of the day at least three hours prior to going to sleep.

Many who are plagued by GERD struggle to get a full night’s rest due to discomfort which can keep even the most exhausted individual awake, and in turn, sap their energy for the next day. Also, to keep stomach acid from advancing up the esophagus, you might consider investing in a wedge pillow or elevating the head of your bed so that you are not lying completely flat when sleeping. Lastly, if you wear nightclothes to bed, make sure they are loose fitting, as tight clothes can aggravate reflux.

In addition to adjusting eating and sleeping habits, people who suffer from GERD should try to maintain a healthy weight, avoid smoking, and drink alcohol only in moderation (if at all). Excess weight, smoking, and drinking alcohol can all intensify the symptoms of GERD.

While there is no quick fix for GERD, with proper medication, a focused diet, and lifestyle changes, it is possible to manage the condition. People suffering from the effects of GERD should talk to their physician to best decide what nutrition and lifestyle changes can be implemented to help alleviate the discomfort of living with GERD.