Contestants arriving at the "Biggest Loser" Ranch for the first time are often surprised to learn that one of the reasons they’ve gained so much weight is because they've had a habit of skipping meals. It sounds counterintuitive, but skipping meals can actually contribute to weight gain, not loss.

Metabolism Journal documented a meal-skipping study at the National Institute on Aging. They found that people who skipped meals during the day and had all of their calories at one nightly meal exhibited unhealthy changes in their metabolism, similar to unhealthy blood sugar levels observed in diabetics.

Last week, I wrote about the basic guidelines for choosing "Biggest Loser" foods and the importance of regular meal times and snacks. Another one of the first things the "Biggest Loser" contestants learn about is the importance of a food journal. Not only is it one of the key secrets to a successful weight loss plan, it's often a very loud wake-up call. Most of us eat (and drink) much more than we think....until we start recording it.

The more detailed your food journal entries are, the more accurate your calorie count for the day will be. The first thing you need to know is -- how big is a serving size? Weighing and measuring food is crucial in order to calculate an accurate number of your daily calories.