Irregular eating schedules have subtle, yet traceable negative health effects and are associated with increased risks of obesity, diabetes, hypertension, and inflammation. 

Simply by staying in sync with your circadian rhythm will facilitate weight loss. Try eating breakfast every day within one hour of waking up, then having a healthy snack or meal every three to four hours. 

By keeping an honest diet journal, you can begin to have a better awareness of your calorie intake. Dieters who keep a daily food diary tend to lose twice as much weight as those who do not.

There are many other important factors to consider in choosing your next meal. For example, if the food you eat contains fiber, it will keep you feeling full longer, which can prevent you from reaching for “extra” calories in order to fill yourself up.

By incorporating a little exercise whenever possible — such as choosing to walk or bike instead of driving, or taking the stairs instead of the elevator — you will burn calories and slowly build up stamina. 

If you’re timing your meals right and getting enough sleep, you should have plenty of rest and energy to burn more calories than you’re consuming.