5 weight-loss secrets every dieter should know

You have had it! The constant fluctuating number on the scale is making you crazy and you just can't figure out how to shed those excess pounds.

Instead of throwing in the weight loss towel, it is time to get informed. Long-term weight loss and weight maintenance takes the proper approach of preparation, implementation and gathering the right information.

In order to take your weight off and keep it off for good, simply follow these tips below and you will be slim and healthy in no time.

1. Timing is everything
Research is clear that individuals who skip breakfast tend to gain more weight. In fact, according to a study published in the American Journal of Epidemiology skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.

2. It's not just about calories
While watching calories is one effective way to lose weight, the quality of calories you consume is also of the utmost importance. Selecting lean proteins (lean meats, egg whites, low fat cheese, fish and poultry), low glycemic index carbohydrates (vegetables, most fruits, beans and whole grains) and essential fats is ideal. Avoiding 'white' processed foods, such as white bread, which can cause you to over-secrete the hormone insulin and trigger fat storage, is critical to controlling weight and cravings.

3. You need fat to lose fat
The quality of fats you consume can help or hinder your weight loss. In a recent study in the International Journal of Obesity, it was found that adding a daily ration of almonds to a low-calorie diet enhanced weight loss, as well as significantly improved risk factors associated with heart disease, when compared to a low-fat, low-calorie diet. Researchers cited almonds' heart-healthy monounsaturated fat as being very satiating, helping satisfy the appetite and prevent patients from overeating.

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