1. Write down what you eat for one week, and you will lose weight

Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. 

Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. 

(Though good news: You can work out only on weekends and still lose weight.) Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Don’t miss these other tricks for stopping weekend weight gain.