Lots of diets work for lots of people—the key is to find what works best for you. But if you’re not sure where to begin, these 5 science-proven tips (that are easy to fit into any lifestyle) will get you started:  1. Snack on almondsWhen salty cravings strike, bypass the pretzels or popcorn and grab some nuts.   2. Fill up on fiber Those who ate the most fiber weighed less and had lower insulin levels and slimmer waistlines than those who ate the least.  3. Stay satisfied with protein Gram for gram, protein has the same number of calories as carbs (and half that of fat), but takes longer to digest, so you feel full longer.  4. Skip the sweetener  Researchers believe artificial sweeteners may hinder your body's ability to regulate calories based on taste, so you end up overeating.  5. Dump one high-cal item from your diet  By eliminating just one high-calorie item from your daily diet, such as a large latte, or substituting cereal and low-fat milk for a bagel and cream cheese, you can easily reduce your intake by 250 calories.