If You're Ready to Begin Your Weight-Loss Journey, Start With These 6 Habits

In clinical trials, writing down what you eat has proved time and time again to work and even double your weight loss. That's because, as one study revealed, keeping a record of your food can cause a significant shift in your habits, contributing to major weight loss.

Start by writing down everything you eat and drink (yes, coffee and water included!) and at what time. Keeping a food journal can help you stay in tune with what you're really eating and reflect on what changes you can make for healthier habits.

The first thing you eat every day should offer a big chunk of protein to give you energy and satiate hunger. Here are some high-protein breakfast ideas you can try. For example, this sweet potato, tofu, and avocado bowl has almost 20 grams of protein for 366 calories.

Marci suggested cutting your starch intake in half (like rice, potatoes, bread, etc.) and doubling your veggies. One easy way is to swap pasta for veggie noodles, like this recipe for maple cumin lentils over spaghetti squash. Leslie Langevin, MS, RD, CD, of Whole Health Nutrition agrees and told POPSUGAR one simple thing you need to do to jump-start your weight loss and start seeing results is to eat more veggies. Go for vibrant colors like dark, leafy greens, broccoli, red cabbage, peppers, and tomatoes.

"Swap liquid calories for calorie-free options," suggested Marci. Seltzer, black coffee, tea, and plain old water are great options to hydrate and energize you. Sometimes thirst is mistaken for hunger, so drinking more of these calorie-free beverages is a great habit. Don't opt for diet soda, because even though it's calorie-free, it's full of artificial sweeteners, which can actually spike hunger and make you gain weight.

Restaurants use extra oil, butter, cream, sugar, salt, and other ingredients and you have no idea! The only way to know exactly what's in your food is to prepare it yourself. This can make counting calories and macros easier. Also, meal prepping will ensure you have healthy food on hand when hunger strikes.

"Go for a walk whenever you can," Marci suggested. Even if it's just for five minutes! Moving throughout the day can add up to hundreds of extra calories burned. Walk to pick up lunch, walk your dog, walk up a few flights of stairs to use the bathroom on another floor, or take your conference call for a walk.

"If you're feeling overwhelmed, start with some the suggestions I listed here," Marci wrote.