Write down what you eat for one week, and you will lose weight
People who keep food diaries wind up eating less food than those who don’t. And new research suggests logging what you eat is one of the most effective and easy ways to lose weight. Just watch out for weekends: One study found people tend to consume an extra 480 kilojoules per weekend day, primarily from alcohol and fat.
Add a little padding number of daily calories you think you’re eating
If you think you’re consuming 7000 kilojoules a day and don’t understand why you’re not losing weight, add about another 1600 kilojoules to your guesstimate. Research shows that even dietitians underestimate their caloric intake by more than 800 kilojoules, while non-professional study participants underestimated by 1600 kilojoules.
Get an online weight loss buddy to lose more weight
Researchers found that online weight-loss buddies help you keep the weight off. Those who had several friends within the online weight loss community nearly doubled the percentage of weight lost compared to those who didn’t have friends in the program.