According to U.S. researchers– Keeping detailed note of what you eat and drink and the calories it packs, is a powerful tool in helping people lose weight.

“For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique, It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations,” Victor Stevens of Kaiser Permanente’s Center for Health Research.

The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.

[ Study shows value of food diary in losing weight Yahoo - Reuters ]

Here are ten easy ways that you can flatten your middle belly every day - from simple tips that you can incorporate into your daily life to Shrink Your Middle Belly. Follow these ten suggestions from webmd so that you can watch your belly disappear.

1. Reduce stress
2. Skip the alcohol.
3. Stop smoking.
4. Eat more fiber.
5. drink lots and lots of water.
6. Keep bones strong.
7. Get your heart rate up.
8. Tuck that tummy.
9. Hit the weights.
10. Get a bonus ab workout.

[ Super secrets to trim your tummy ]

Healthy eatingis is about feeling great, having more energy, and keeping yourself as healthy as possible. By paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Healthy eating habit begins with learning how to “eating smart”– tips by helpguide.org

1. Take time to chew your food
2. Avoid stress while eating
3. Listen to your body
4. Eat early, eat often

[ The first step towards healthy eating ]

Developing a healthy plan is about feeling great, having more energy, and keeping yourself as healthy as possible. Good nutrition and a balanced diet with healthy eating habit help kids grow up healthy.

By eating less saturated fat and cholesterol, controlling your weight and walk or do another physical activity for at least 30 minutes each day is the best way to help lower your blood cholesterol level according to American Heart Association.

Here is the tips from American Heart Association

* Use up at least as many calories as you take in.
* Be physically active.
* Aim for at least 30 minutes of physical activity on most days of the week, if not all.
* Eat a variety of nutrient-rich foods.
* Eat a diet rich in vegetables and fruits.
* Choose whole-grain, high-fiber foods.
* Eat fish at least twice a week.
* Eat less of the nutrient-poor foods.
* Limit how much saturated fat, trans fat and cholesterol you eat.
* Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
* Select fat-free, 1 percent fat and low-fat dairy products.
* Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
* Cut back on foods high in dietary cholesterol.
* Cut back on beverages and foods with added sugars.
* Choose and prepare foods with little or no salt.
* If you drink alcohol, drink in moderation.
* Follow the American Heart Association recommendations when you eat out.
* Read the nutrition facts label and ingredients list.
* Avoid use of and exposure to tobacco products.

[ Following a Healthy Eating Plan ]