When it comes to losing those extra pounds, one needs to know what is best for their body. I mean if your idea of dieting is to skip meals then you are doing the wrong thing, my friend. You need to do your research well before going on a diet or you could end up harming your body further. So, here is a list of a few things one must keep in mind when planning to go on a diet to lose weight.

1. Eat 2-3 hours before hitting the bed.

It is advised to eat your final meal 2-3 hours before your bedtime. Eating late at night may result in less hunger the next morning. And if you skip breakfast, you are at a risk of overeating or even eating unhealthy snacks at lunch or dinner.

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2. Avoid frequent small meals.

Small meals may temporarily boost metabolism but your digestive system may get overworked, using up a lot of energy because you are always digesting . Eating 2-3 meals per day has the exact same effect on total calories burned as eating 5-6 or more smaller meals. A study came out recently showing that more frequent meals resulted in increased liver and abdominal fat on a high calorie diet.

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3. Avoid eating hidden sugar.

Sugar is hiding around at every corner. Even something like regular yogurt can contain around 13 grams of sugar per 250 ml. Instead, you can try having maple syrup or honey if sweetness is absolutely needed. Even fruit juices contain sugar in them. So you should avoid having packaged juices as you may end up consuming more calories than required. This has been backed by research too.

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4. A low-carb diet will help in weight loss.

Low-carb diets actually can cause more weight loss as compared to low-fat diet. A new study proves that low-carb diets are much healthier.

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5. Drinking more water will not help you in weight loss.

Drinking water can only aide in the process of weight loss. It won’t specifically trigger weight loss. So, drinking excess water will do no good to your weight loss plans.

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6. Coffee has certain health benefits.

No doubt that coffee does have caffeine in it but a study shows that coffee does have certain health benefits too. Coffee is said to be a source for anti-oxidants and hence, coffee in small quantity won't harm the weight loss process. Instead, it will help in weight loss.

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7. Read the labels of all food items.

Do you ever read the contents of the food items before buying them ? If no, then you should, because failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients. You must keep trans fats, cholesterol and sodium low in the food items that you consume. It is advisable to look for food items that are high on vitamin A,C and D. Understood?

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8. It is important to track what you eat.

You may still be eating more calories than you need to so, it is important to track what you eat. Studies show that tracking can help you get an accurate idea of your nutrient and calorie consumption.

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9. Don't avoid proteins in your diet.

Avoiding proteins in your diet is not the way to go if you wish to lose weight. Researchers have found that higher-protein diets, containing 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg), may help in appetite control and body composition. To get best results, make sure each of your meals contain a high-protein food.

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10. Full-Fat diary products are not bad for health.

High-fat dairy products are among the richest sources of high calorie and saturated fat in the diet. Studies show that eating full-fat dairy products can lower risk of obesity. Of course, this doesn't mean that you should go overboard with the butter in your bread or cream in your coffee. Consume diary products in moderation.

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So, what are you waiting for? Start a healthy diet and choose your food wisely.

Always remember to consult a physician and/or dietician before making any health related decisions.