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.

Tip 5. Eat one less bite

Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!

Tip 4. Use the red, orange and green rule

At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare.

Tip 3. Eat right post-workout

People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult.

Tip 2. Be honest about your daily calorie allowance

Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control.

Tip 1. Never get too hungry

You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it.

The 25 Best Weight Loss Tricks Ever!

If you've ever tried to lose weight (and who hasn't), you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.

Top five weight loss tips for 2014

You have been struggling for that trim sexy belly look, but yet to achieve it despite your hard work. Worry not, here are some best tips to help you lose weight and attain that fabulous body image in 2014.

Eat breakfast: Various studies have shown that eating breakfast daily can help in losing weight. While many people think by skipping breakfast they cut calories, which is wrong. Instead breakfast skippers replace calories during lunch and dinner by mindless nibbling as they had kept themselves starved for a long period.