"It can also help you catch small gains before they escalate."When Butryn and her research team studied the habits of adults who'd lost 30 pounds or more and kept it off for several years, they discovered that those who got on the scale consistently put on just 4 pounds in a year.

However, the dieters whose weigh-ins declined in frequency gained back double that amount.

D., spokeswoman for the American Society for Nutrition.

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So exactly how often should you check in with your bathroom scale? Dieters who did so were 82 percent more likely to maintain their loss over 18 months than those who monitored their progress less frequently, additional research shows.

Butryn cautions that if the number on the scale rises by more than 1 or 2 pounds (an amount that could simply be due to water weight or a big meal), consider that a red flag to tweak your exercise and healthy eating habits.[header = Diet tips and healthy eating habits: eat enough protein, fruits and veggies.]More Weight Loss Tips from Slim Women found that women who got the highest levels of protein in their diets (around 110 grams daily, or 26 percent of their calories) maintained a 14-pound weight loss for more than a year.

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As several new studies show, by making a few minor adjustments to your regular routine, you can hang on to those hard-earned losses for good.# 1 of diet tips: Weigh in Regularly"Hopping on the scale consistently provides positive reinforcement for your healthy eating habits," says Meghan Butryn, Ph.

D., an assistant professor of psychology at Drexel University.

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