The weight loss industry is a booming industry but it can also make it hard for people to be able to tell what’s real and what’s a fad.

Now, there are some diet fads that are obviously dangerous and ridiculous, but then there are some that actually seem legit and like they actually work. Well, you can’t go off of what a diet may “seem” like, and you honestly can’t rely too heavily on customer testimonials because some of them are made up as well.

The best way to lose weight effectively and safely is to find weight loss measures that have been scientifically backed. That way, you have actual scientific evidence behind what you’re doing, and you can actually conduct your own research on the method as well.

If you’re looking to lose weight but want to do it in a safe way, here are some ways to do so that have actually been backed by science.

Drink Water Before Meals to Feel Fuller Faster

Our minds and hunger have a way of playing tricks on us… That’s why our “eyes get bigger than our stomachs” sometimes. In our minds, we’re starving, but the reality sometimes is that we’re actually dehydrated… it’s the same thing when we think we’re craving a soda, and the reality is that we need to drink water to satisfy that craving.

By drinking water before your meals, you’re filling your stomach before food even enters, and once food enters your gut, you’ve already satisfied some of your supposed hunger pains. But doing this is a good weight loss tip in general because we tend to overeat, and this will help prevent you from overeating.

In fact, according to Medical News Today, a study found that people who drank two cups of water before a meal, while on a controlled diet, lost 5lbs more than people who didn’t drink two cups of water before meals while on the same controlled diet.

Start a Green Juice Cleanse

By going on a green juice cleanse, you’re not only ridding your body of harmful toxins but you’re also taking in all the vitamins and nutrients of green superfoods that aid in losing weight. When doing a green juice cleanse, your body’s natural response is to lose weight. You simply visit Raw Generation’s website to find the green juice blend you prefer.

Make Sure You’re Getting Enough Sleep

There are lots of things you probably don’t know about getting good sleep, and one of those things is that if you don’t get enough good sleep, you can gain weight. In fact, numerous studies have shown that getting less than five to six hours of sleep has been linked to an increased risk of obesity.

It slows the process of how sleep turns calories into energy (your metabolism), and when your metabolism slows, it stores unused energy as fat. So whether you need to put yourself on a sleep schedule or invest in a high-quality mattress, do whatever you can to make sure you’re getting plenty of quality rest at night.