For people hoping to lose weight, a few healthy habits can contribute greatly to their success.

Maintaining a regular sleep schedule is an essential factor in fending off weight gain. Those who average less than five hours of sleep each night are at the most risk for what nutritionists refer to as “center weighted fat.” This type of fat is one that is prominent in the midsection. Just a few added pounds can make a big difference. Those who do not get enough sleep often find themselves riddled with visceral fat. Visceral fat surrounds the organs and causes a number of life-threatening diseases such as diabetes and stroke.

The added sugar in fruit juices and sodas is another major contributor to weight gain.  An alarming number of Americans are suffering from early diabetes due to their large consumption of these unhealthy drinks. Switching out one soda per day with a glass of water will save a person nearly 55,000 calories each year. The resulting caloric deficit averages out to almost 27 pounds during a 12-month period.

The fructose in most sugary beverages will cause the pancreas to produce abundant amounts of insulin, which contributes to the number of diabetes cases in the United States. Although most people consider it a good alternative, the consumption of diet soda will inhibit the brain from processing caloric intake due to its sweetness.

Water is still the best way to go. Water allows for better cellular rejuvenation while saturating the cells and flushing out unhealthy toxins. It is recommended that adults drink 48-64 ounces of water each day.

Healthy fats like monounsaturated and saturated fats – as well as Omega-3s – are actually good for the body. However, it is best to stay away from trans fats. Trans fats are most prevalent in margarines and spreads, frozen foods and sugary desserts. Hydrogenated and partially hydrogenated fats, which are often found in processed foods like donuts and cookies and in fried foods, also have an ill effect on the body.

By following a few simple tips, the dream of weight loss can soon become a reality.