15 Tips for Easy Weight Loss

In order to lose weight you must take in fewer calories than you need. It is obvious that the lower the caloric intake, the more rapid will be the weight loss. However, rapid weight loss should never be attempted except under strict medical supervision. Rapid weight loss may result in dizziness, weakness and other symptoms. A person on a diet that is too restricted is also likely to feel uncomfortably hungry. The best rate of weight loss for moderately overweight individuals is between 5 to 8 pounds a month. Gradual weight loss is not only more comfortable but permits one to learn the correct eating habits that prevent the excess weight from returning.

Below you will find several tips to aid you with your weight loss.

1. Plan a well-balanced weight loss meal plan around familiar foods.

2. Choose lower calorie foods and lower calorie ways of food preparation. Use low calorie substitute foods.

3. Don't keep high calorie snack foods around. Stock up on low calorie substitutes.

4. Budget your calories to take care of snacks and weekend eating, holidays and special occasions.

5. Learn to judge portions accurately. Learn the amount of calories in everything you eat.

6. Eat slowly. Start with your salad first.

7. If you find that you are too hungry by mealtime, control your appetite with a small dose of carbohydrate about a half hour before mealtime. For example, munch on 1 or 2 soda crackers, or take a small glass of vegetable juice.

8. Learn to stop eating before you feel full. The slight hunger you may feel will disappear about a half hour after mealtime.

9. It is easier to avoid overeating if you are not over-hungry. Don't skip meals.

10. No one can force you to lose weight. If you cheat on your diet, you only cheat yourself.

11. Increase your physical daily activity. Walk whenever possible. Use the stairs instead of the elevator. Exercise tones muscles, improves circulation and helps you lose fat without getting flabby.

12. Concentrate on limiting your calorie intake each day and your body will continue to cooperate by giving up fat.

13. A scale can tell you if you are overweight. A simple and direct measurement called the skinfold test can tell us if we are too fat. About half the total body fat is deposited under the skin. If a male can pinch a skinfold more than 1 inch thick on his abdomen under the navel (i.e., if the thumb and the forefinger cannot be brought closer than one inch) he is overweight. For a female, a skinfold more than 1 1/2 inches thick mean she is overweight.

14. Do not take weight loss pills unless prescribed for you by your physician.

15. Drink at least 8 glasses of distilled water each day. Start your day off with a glass of water before you eat breakfast.