If you allow yourself to break the pattern, even the best and most effective weight loss plan can be thrown off track. After all, we are creatures of habit, and these habits can either help us stay lean or cause us to gain weight.

Even if you don’t have a weight loss plan, it is possible to begin your journey without a formal program. All you need to do is choose two healthy habits which, once started, will allow you to see results in weight loss for many years.

We analyzed the most recent and compelling research on what makes people successful in maintaining weight off and we boiled it down into a set of habits that can assist you continue to build in your success. You will want to read on to find out more about how to lose weight.

1

Weekends are not the time to cheat.
Weight-loss programs often use “cheat meals” to help people stick to their strict diet. Cheat meals can not only stop your weight loss momentum, but they may also cause weight gain. The journal Weight problems published a study that found that even though the research subjects followed a strict diet or exercise program, they still tended to lose weight more slowly than expected because they ate more on the weekends.

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2

Breakfast is important.
A 2011 survey by the Calorie Management Council revealed that 17% of people admitted skipping meals in order to lose weight. It is true that skipping breakfast will increase your chances of developing weight issues. According to a study published in the American Journal of Epidemiology, people who skip breakfast are 4.5 times more likely to be overweight. Why? Why? This puts your body in fat-storage mode, and increases your chances of overeating the next meal. Try one of 19 High-Protein Breakfasts that Keep You Full.

3

Use a fork instead of a teaspoon to eat dessert.
In 2016, a study at the College of South Florida found that people who ate chocolate cake using a spoon ate more of it, and underestimated how many calories they had been consuming. When they used a knife, they ate much less, and were better able to estimate the amount they’d consumed.

4

Sleep through the night.
According to Wake Forest researchers dieters that sleep less than 5 hours gain two and half times more stomach fat, while those who sleep over 8 hours only add a little bit below that. Aim for six to seven sleep hours per night, which is the ideal amount for weight loss.

5

Enjoy almonds as a snack.
Almonds are the best source of vitamin E. E could just as well stand for “extra slim” but 92% of Americans do not consume enough. According to a study published in The American Journal of Scientific Nutrition, people with obesity have even more difficulty absorbing vitamin E. Three times more vitamin E is found in a spoonful of almond spread than the same amount of peanut butter.

6

Take note of the positive reinforcement.
A study published in the Well being Informatics Journal found that studying positive messages may be easier to help us maintain a healthy eating routine than a continuous, conscious focus. Researchers found that people who received encouraging notes to eat healthy, exercise, and drink plenty of water said that they were able to achieve their weight loss goals.

7

After lunch, but not before, eat a snack.
Journal of the Academy of Vitamin and Dietetics published a study that found mid-morning snacks are more likely to consume more calories throughout the day. However, afternoon snackers tend to choose healthier snacks. Why not munch on 14 Healthy Snacks that will make you feel full?

8

Place your fork between bites.
If your body has a major flaw, this is it: it takes your stomach 20 minutes to tell your brain that you’ve had enough. A study in the Journal of the American Dietetic Association found that slow eaters consumed 66 less calories per meal than their fast-eating counterparts, but they still felt as if they had eaten more. You ask, what is 66 calories? You could lose more than 20 kilos in a year if you do this at every meal! You can slow down your pace by placing your fork on your plate after each chew.

9

Watch only one particular thing on the TV.
College of Vermont researchers found that obese contributors who reduced their TV viewing by 50% would burn an additional 119 calories per day. This is a computerized 12-pound loss per year! Multitasking while you watch will help maximize your results. Even light household chores can increase the caloric burn. If you’re doing dishes or laundry while watching TV, it may make you less likely to snack mindlessly, which is the other major occupational risk associated with tube time.

10

Choose your own meals.
According to a study in the Journal of Public Coverage & Advertising, ordering a “combo” meal or “value meal” is more energy-efficient than ordering à la carte. You can buy more food when you purchase items bundled together. It is better to order your meals separately. This means you won’t be influenced to pay more by price schemes.

11

Wear denims for work.
According to a study by the American Council of Train, informal clothing, as opposed to typical business attire, can increase our daily exercise levels. The study found that individuals who wore denim walked 491 extra steps and burned an additional 25 caloires than those wearing conventional clothing. It may seem trivial but the calories add up. Researchers have found that keeping it casual just once a week can save 6,250 calories over the year. This is enough to offset the average annual weight gain (0.4-1.8 kilograms) experienced by most People.

12

Your physician may be a problem
MDs may scan for high ldl or diabetes during your annual exam, but they don’t always check for physical signs of nutritional deficiencies. Michelle Loy is a Registered Dietitian, Nutritionist and owner of Go Wellness, Orange County, California. She recommends that you have your vitamin D levels checked. She warns that “many people are not getting enough vitamin D and may be at risk for osteoporosis and heart disease, as well as certain types of cancer.” According to a study published in the International Journal of Preventive Medicine, vitamin D levels are also linked to weight. After taking vitamin D supplements for six week, obese and overweight women saw their waist circumference, and body mass index (BMI), decrease significantly compared with those who did not take vitamin D.

Related: 5 Signs of Vitamin D Deficiency That You Should Not Ignore

13

Look down.
The bathroom scale is the place to be. Constantly weighing yourself reinforces your weight loss goals and makes cheating in your diet more difficult. Researchers at Cornell University found that dieters who stepped on the scale every day lost 5 times as much weight as people who did not. Step on the scale at the same time every day to avoid being confused by fluctuations in weight.

14

Always keep ice water in your face.
In one Virginia Tech study, participants who were instructed to drink 2 cups of water before every meal lost an average of 5 extra kilos over the course of a 12-week controlled calorie diet than their thirsty buddies. If you don’t drink enough water, your body may store carbs as fat. You cannot effectively convert carbs into energy without enough water.

16

Stress relief that does not involve food is a good idea.
According to a study from the University of Alabama, emotional eaters — those who admitted to eating in response to emotional distress–were 13 times more likely to be overweight or obese. If you feel the urge for food in response to stress, try chewing gum, drinking water or going for a walk around the block. You can stop yourself from consuming too much energy by creating an automated response that doesn’t include food.

17

Don’t wait too long to eat.
Add work hours at the beginning of the day to avoid a pile-up of deadlines. You will also eat and sleep later if you work later. This can lead to unwanted weight gain. In a study published in the International Journal of Weight problems, those who ate their lunches later lost less weight than those who ate earlier. They also showed a slower rate of weight loss over the 20-week treatment period.

18

Stroll through the halls
We spend 67 hours sitting on average every week. That’s 9 hours per day, 8 hours lying down and only 7 hours out of 24 actually spent moving. Our sedentary work now causes us to burn 100 less energy per day than fifty years ago. This alone translates to an extra ten pounds a year. A recent study published in the Scientific Journal of the American Society of Nephrology found that a 2-minute walk every hour could offset the effects of excessive sitting. It is a good idea to never call a colleague if you can simply stop by their workplace and speak.

19

Spend time outdoors every morning.
Research has shown that solar exposure between 8:00 am and noon is associated with increased fats loss and a significantly lower BMI, regardless of exercise, caloric intake, sleep or age. The weight loss benefit is directly linked to the sun. It could be partly because you are getting your body moving, but it may also be partially due to the fact that the sunlight gets you moving. Researchers from the University of Alberta in Edmonton found that sunlight penetrates the skin to reach the “dangerous fats” cells just beneath. This causes the fat cells to shrink and lipids are released out of the cell. Our cells don’t store as much fat.

20

Between work and home, decompress.
Recent research published in the American Journal of Epidemiology found that people with high levels of stress at work are 26% more likely to be inactive during their free time than those with low-stress occupations. The University of Rochester’s research confirmed these findings, finding that stress at the workplace leads to unhealthy behaviors such as more sitting, watching TV, and less exercise. Create a barrier to keep you off the couch when you arrive home if you are under a lot of pressure at work. Dietitians recommend that you try these 21 Best Foods to Eat when You Are Tired.