Below are dozens of simple ways to lose weight. Start with one—today!—and watch the weight begin to melt away. Trust me, this is going to be easier than you think.

1. Have a clear goal.

It should be one that anyone in the world can measure and understand.

2. Drink tea.

Research suggests that those who drink tea—black, green, or white, as long as it's from real tea versus herbal tea—have lower BMIs and less body fat than those who don't consume tea.

3. Eat cayenne pepper.

A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin—the active ingredient in cayenne—increased fat burning.

4. Decrease/eliminate processed carbs.

They do nothing for you outside of creating a favorable environment for gaining fat.

5. Eat more veggies.

They fill you up, without providing many calories. Just avoid the high-calorie dressings.

6. Eat more fruit.

No one ever gained weight from eating more fruit. And that includes the so-called "high sugar" fruits like bananas and melons.

7. Lift weights.

Heavyweights. Build more muscle, burn more calories.

8. Cut down rest time between sets.

This will keep your heart rate elevated, causing an increase in calories burned. For a great 30-minute, This will keep your heart rate elevated, causing an increase in calories burned. For a great 30-minute, at-home workout that uses this technique, 

9. Do intervals.

Study after study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

10. Eat more protein.

Replacing refined carbohydrates with lean protein will not only help satiate you but will also increase your metabolism—through something called the thermic effect of food.

Bonus Tip

11. Eat protein more frequently.

It's important to also time your intake so you're eating protein regularly throughout the day—not just in one lump sum like most do at dinner. Every meal and snack should include some protein.