Tip 12. Keep a food record

We know you've heard this time and time again. Well, that's because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn't.

Tip 11. Plate food away from where you're eating

By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren't hungry.

Tip 10. Focus on nutrient balance instead of calorie counting

Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.

Tip 9. Don't think diet soda will help you lose weight

A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%.

Tip 8. Spice up your food

Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition.

Tip 7. Kick the salt habit

Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds.

Tip 6. Be a heavy drinker

Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much.