Weight Lose tips

TIPS
Keep your own personal food diary. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[1] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:

• Be exhaustive. Write it all down, including beverages. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.
• Be accurate. Record your portion sizes in your food diary. Also, read the ingredients list so that you can be accurate about serving sizes.
• Be complete. Add detailed information about how your food was prepared (fried, boiled, grilled, etc.), and write down any added toppings or condiments that you ate.
• Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.

Have a balanced diet. That means your diet should include appropriate amounts of food from all the food groups.

Avoid skipping meals. The same study found that people who ate at least 3 meals per day lost more weight than people who didn't. The scientists speculate that people who skip meals either overeat at their next meals because they're so hungry, or their bodies absorb more calories because they're in starvation mode from skipping meals.

• When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals.[2]
• Make sure that you don't get hungry by eating small portions throughout the day. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack, such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.[3]

Eat food from home. Sure, going out for a power lunch helps you to see and be seen, but researchers find that people who eat fewer meals from restaurants tend to lose more weight.

• When you eat at a restaurant, you have limited control over your portions. As a result, you often eat more than you intended to eat. Try packing up half of it in advance and taking it home for tomorrow. Do this before you start eating so you're not tempted to finish your gigantic portion.
• Ordering from a restaurant menu doesn't give you complete information about how your food is cooked or what ingredients are used. At home, you can substitute lower-calorie ingredients or make recipes over so that they still taste great while delivering healthier results.[4]

Source: http//wikiHow.com