Losing weight is an important goal for many people globally. These individuals often struggle to be physically active and eat healthy. Well, there is good news for all those who are not interested in following a strict diet or exercising vigorously to shed the extra pounds in their bodies.

Scientifically, there are five simple ways to burn some extra fat. They are sleeping well, standing more, drinking water, reducing stress and planning every meal. By adopting these simple lifestyle changes, you can effectively lose some weight quickly.

Sleep Well

Several studies have proved that sleeplessness can lead to increased snacking, which eventually leads to gaining weight. Past studies have also reported that a sleep-deprived person feels less energetic. As a result, the individual burns fewer calories. These extra calories get stored in the person's body as fat.

A study published in the International Journal of Obesity in June reported that weight loss is tied to the quality of sleep. According to the research, disrupted or insufficient sleep can increase the risk of weight gain.

"Our findings suggest that the less variability in sleep duration or an adequate sleep duration the greater the success of the lifestyle interventions in adiposity," the study noted.

Sit Less And Stand More

A study that was published in the European Journal of Preventive Cardiology reported that standing more frequently than sitting can lead to relatively low effort and faster weight loss. According to the research, a person can burn 0.15 kcal more in a minute while standing. This means a person can lose about 5.5lbs (2.5 kg) in a year and about 22lbs (10 kg) in four years if he continues to follow the same diet.

"Standing not only burns more calories, the additional muscle activity is linked to lower rates of heart attacks, strokes, and diabetes, so the benefits of standing could go beyond weight control," Francisco Lopez-Jimenez, senior study author and Chief of Preventive Cardiology at the Mayo Clinic in Rochester, said in a statement.

Reduce Stress

Stress is one of the major reasons for weight gain. Many individuals love to eat more when they feel stressed out, which eventually increases the risk of obesity and overweight. A study that was published in Cell Metabolism in April found that stress combined with a high-calorie diet can lead to weight gain.

"Our findings revealed a vicious cycle, where chronic, high insulin levels driven by stress and a high-calorie diet promoted more and more eating," Professor Herbert Herzog, lead researcher and head of the Eating Disorders laboratory at the Garvan Institute of Medical Research, said in a statement. "This really reinforced the idea that while it's bad to eat junk food, eating high-calorie foods under stress is a double whammy that drives obesity."

Plan Every Meal

Planning your meal early will help you save some money and shed some extra pounds. You can also save time by planning your meals for the week over the weekend, reported The Sun. By following this plan, you will not have to rush to a cafe or restaurant every day to buy breakfast or lunch.

Drink A Lot Of Water

Drinking nearly two litres of water a day can help you stay hydrated and suppress your appetite. Water also acts as a natural body cleanser and metabolism booster. By increasing the water levels in your body, you can stay healthy.

However, it is worth noting that the hydration level varies from person to person. There are different ways to check your hydration level, like checking your urine color. If the urine color is amber or dark yellow, you need to drink more water. If your urine color is fairly clear or light yellow, it indicates that you are hydrated.