You need to know the hard facts about how diets work if you are eager to lose your fats. Losing weight is not something to be ashamed of but it's another things to accomplish. You don't have to be emotional about it or putting too much pressure on yourself because dieting is like any other skill which you have to buckle down and work at it. In fact, you can ultimately get where you want to be as long as you act in a smart and reasonable way to lose your fats. Here are 5 tips to help you reach your goal weight and maintain it. We hope they will work for you!

#1 - Don't do meal skipping, juice fasts, and crash diets
There's no easy way to lose weight because when you lose weight on a fast or a crash diet, you are actually learning to eat in a very unhealthy way. When you skip meals, or crash diet, you are actually burning up precious muscle that supply energy as well as burning fats agent. In short, you are not losing fats and the physical damage goes deeper in which you will get the pounds quickly return.

#2 - Get ample of sleep and rest
When you have 7 hours or more sleep a night, you will have lower stress. A study in the Canadian Medical Association Journals has shown that people on a diet who slept only 5 and a half hours a night for 2 weeks lost about 55% less fat and were hungrier than those who slept 8 and a half hours. This is because not getting enough sleep boosts your levels of ghrelin, a hormone associated with hunger, while suppressing leptin, a hormone that signals fullness and satiety.

#3 - Overcome your plateau
When you lose 10% of your body weight, leptin drops by about 50%. Then, your brain is programmed to think you have shed more pounds than you actually have, and it tells your body it needs more food and should burn fewer calories. This is the reason why it's hard for you to lose weight. In order to overcome your plateau, you will need to start with strength training because building muscle can raise your metabolism to help you overcome a plateau. Moreover, incorporating new moves and more intense intervals into your workouts to you weekly routine can keep your body challenged and burning more calories. You can also try eating carbs last at every meal, after you had your protein and vegetables and this will reduce your blood sugar by almost 40%!

#4 - Weigh yourself!
We often read that you should not weigh yourself every day. However, a 2015 study at Cornell University found that daily weigh-ins actually helped people lose more weight, keep it off, and maintain that loss, even after a few years. The scale provides the best evidence about whether your efforts are paying off because by just seeing the numbers tick up or down is motivation to keep going.

#5 - Build your muscle
Building your muscle doesn't mean you need to get bulky! When we talk about building muscle, we're actually building muscle to burn calories and fat as well as boosts the metabolism. You can do cardio to burn calories, but the strength and interval training are going to be your best buddies! They help build lean muscle which in turn increases your metabolism and calorie-burning ability. You can do strength training 2-3 days a week. For best results, incorporate 3-5 cardio sessions that burn 250 - 400 calories each.

Good luck!