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Episode 2415: 
Summer Banks of DietSpotlight.com reveals six science-backed methods for weight loss without counting calories. Discover how small changes, like using smaller plates or eating high-fiber foods, can trick your brain into feeling fuller, thus aiding in weight management.
Read along with the original article(s) here:
https://www.dietspotlight.com/science-behind-weight-loss/ 
Quotes to ponder:
"Eat more food that is low in energy density, and you could feel fuller and satisfied by taking in fewer calories."
"There are numerous studies on the science behind weight loss, showing the importance of eating eggs for breakfast, especially about weight-loss and caloric intake."
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