Weight Loss Tips

General Tips

•  Eat at least three times per day.

•  Pay attention to your body. When you feel like you have had enough to eat, stop. Quit

before you feel full, stuffed, or sick from eating. You can have more if you are really

hungry.

•  If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before

you have more food. Often,the craving will go away.

•  Drink plenty of calorie-free drinks (water, tea,coffee, diet soda). You may be thirsty, not

hungry.

•  Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of

higher-fat/higher-calorie choices.

•  Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a highfiber cereal every day.

•  Cut back on sugar. For example, drink less fruit juice and regular soda.

•  Limit the amount of alcohol (beer, wine, and liquor) that you drink.

•  Keep all food in the kitchen. Eat only in a chosenplace, such as at the table. Don’t eat in

the car or the bedroom or in front of the TV.

Food Preparation

•  Plan meals ahead of time.

•  Try cooking methods that cut calories:

o  Cook without adding fat (bake, broil, roast, boil).

o  Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth,

or fruit juice instead ofoil when cooking.

o  Use low-calorie foods instead of high-calorie ones when possible.

•  Cook only what you need for one meal (don’t make leftovers).

•  If you do make extra portions, put them away as soon as they are ready so you can save

them for other meals. Store the leftovers in containers that you can’t see through.

•  Cook when you are not hungry. For example,cook and refrigerate tomorrow’s dinner

after you have finished eating tonight.

•  Make fruits, vegetables, and other low-calorie foods part of each meal.

•  Drink water while you cook.

Mealtimes

•  Drink a glass of water before youeat. Drink more during meals.

•  Use smaller plates, bowls, glasses, and serving spoons.

•  Divide your plate into four equal parts. Use one part for meat, one for starch (such as

pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.

•  Do not put serving dishes on the table. This will make it harder to take a second portion.

•  Put salad dressing on the side insteadof mixing it with, or pouring onto your salad. Then

dip your fork into the dressing before you spear a bite of salad.

•  Change your usual place at the table.

•  Make mealtime special by using prettydishes, napkins, and glasses.

•  Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down

between bites. Cut your food one bite at a time.

•  Enjoy fruit for dessert instead of cake, pie, or other sweets.

•  Leave a little food on your plate. (You control the food; it doesn’t control you.)

•  Remove your plate as soon as you’ve finished eating.

•  If there’s no good use for leftovers, throw them out!

Snacking

Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long

as you plan what to eat and don’t eat too many calories.

•  Plan ahead. Be sure to havehealthy snacks on hand. If the right food is not there, you

may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers,

or other “quick” choices.

•  Keep low-calorie snacks in a special part ofthe refrigerator. Good choices include the

following:

o  Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.

o  Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips,

cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.

o  Fresh fruit.

Eating and Emotions

Do you use eating to deal withfeelings other than hunger, such as boredom, being tired, or

stress? If you eat for these reasons, here are some other things you can try:

•  Call a friend for support.

•  Use inspirational quotes to help you avoid the temptation to eat.

•  Take a warm bath or shower.

•  Listen to music or a relaxation CD.

•  Take a walk.

•  Try activities that keep you from eating. For example, it’s hard to eat while you’re

exercising. If you are gardening, you probablywon’t eat while your hands are covered in

soil.

11 Weight Loss Tricks for Newbies

A beginner's guide to losing weight

The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test — slipping on last year's jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.

1.     Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, butdon't dip below 1,200 as it will slow down your metabolism.

2.     Keep track: Monitor your calories as accurately as you can. Look up calorie amountsand write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down — yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.

3.     Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.

4.     Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:

7 a.m. — Breakfast
9:30 a.m. — Snack
12:30 p.m. — Lunch
3:30 p.m. — Snack
6:30 p.m. — Dinner

Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed so digestive issues don't keep you up — getting enough sleep will help you lose weight.

5.     What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highestto ensure you have enough time to burn off those calories.

Keep reading to learn the last six steps to losing weight.

6.     Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substitutingspaghetti squash for pasta, or choosing a turkey patty instead of beef.

7.     Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.

8.     Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you startedthat incorporates all three.

9.     Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.

10.  Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet, no one food you can or cannot eat, that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen donuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery shop once the scale says what you want it to.

11.  Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."

12 Healthy Ways to Lose Weight for Good

You're 10, 20, 30 or more pounds overweight and you've dieted, on and off, for years. You've lost weight and then put it back on and more.

Why? Diets don't work. Today we know diets don't work. Even Weight Watchers says so. Restricting calories again and again alters your metabolism. That's why so many people put back the weight they lost while dieting, plus more.

Yet, desperate to lose weight, Americans keep going on diets. While there's no magic bullet for weight loss, there are steps you can take to lose weight, safely and for good, while increasing your health.

The common sense advice to "eat less, move more," isn't entirely correct. It matters whatyou eat.

And here's a dirty little secret: Consuming refined carbohydrates -- simple sugars and starches -- is one of the biggest reasons Americans are now battling obesity. Carbohydrates you don't burn get stored in your body as fat.

Since food manufacturers began lining supermarket shelves with "no-fat" and "low-fat" foods -- most of which have added sugars -- we have become fatter than ever.

This list of healthy eating habits is by no means complete. But here are 12 of the many recommendations in my new book to help you lose weight and gain the benefits -- more energy and a fitter, healthier you. 

1. Eat a healthy breakfast every morning. Eating breakfast revs up your metabolism. If you skip breakfast you're likely to eat more calories by binging later in the day. In a study of people  who lost weight and kept it off for more than five years, one major thing they all did was eat breakfast. But Pop-tarts, donuts and Hot Pockets don't cut it. Cooked oatmeal, whole grain cereals, whole grain breads, eggs and tofu with a salad are all healthy choices.

2. Stop counting calories and eat foods that nourish your body. A meal of fat-free, sugar-free, refined processed foods is also nutrient-free. Plus, it won't satisfy you for long compared to a meal of nutrient-dense whole foods like vegetables, lean meats, whole grains, and healthy fat. As you begin eating more nutritious foods and get a little more physical activity (if you aren't physically active now), your body will come to its natural healthy weight.

3. Always have some veggies and fruit washed and cut in your fridge. This way they're easy to grab when you're hungry (instead of reaching for that giant-size bag of potato chips) and you can throw them in your bag when you're on the go.

4. Replace diet soda with unsweetened beverages. Diet drinks keep your sweet tooth craving sweets. Plus, they make you feel virtuous. Many people who drink diet drinks actually reward themselves with extra calories  through the day. Instead, drink iced teas or plain or carbonated water with a slice of lemon or lime.

5. Use the "Plate Method" to make a healthy meal. Fill half your plate with low or non-starchy veggies like broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens and some fruit. Fill one quarter, with a whole grain like brown rice, barley, bulgur, or quinoa, or a starchy vegetable like corn or potatoes, or beans. Fill the last quarter with protein like broiled, sauteed, roasted, or baked (not fried) fish, chicken or turkey without the skin, lean cuts of meat, tofu or eggs.

6. Cut down on carbs. Refined carbohydrates (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) you don't burn turn into fat. Even foods like fruit yogurt and many breakfast cereals have lots of added sugar. Replace fruity yogurts with Greek plain yogurt, choose high-fiber, lower carb cereal and add small amounts of healthy fat to your meals with avocado slices, unsalted nuts, seeds and olive oil.

7. Shrink your lunch and dinner plates. If you and your family eat off a plate larger than ten inches, replace them with plates that are nine or ten inches in diameter. We tend to eat what's in front of us. Using smaller plates there's less food in front of you to eat.

8. Enjoy less healthy foods now and then, in small portions, unless there's a medical reason not to do so. Not letting yourself eat something you love may make you feel deprived and frustrated and subvert your efforts to eat well.

9. When eating out ask your server to double the green veggies in place of the potato or rice. I always do this and benefit from more nutrition and less carbs. Also, share food at the table. My husband and I always share an appetizer and when with a group, if someone orders dessert, it comes with a spoon for everyone.

10. Keep tempting foods out of the house. Stock your fridge and pantry with healthy foods and you're creating an environment that will help make you successful. Enjoy treats occasionally when you're out.

11. Enlist family members and friends to eat healthier with you. It's easier
when it's a team effort, and, your family will also reap the health benefits along with you.

12. Talk positively to yourself and quiet your inner critic. Notice during the day your positive efforts and compliment yourself. "I chose a healthy vegetable plate instead of a slice of pizza. Great job!" The more you pat yourself on the back for what you're doing well, the more energy you'll have to keep doing it. If you notice you're telling yourself you'll never succeed, or beating yourself up for having two bowls of ice cream, stop! To quiet your inner critic head out for a brief walk, turn on some music and sway, and above all, tell yourself tomorrow is a new day and a new start.

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To watch this video on Youtube,visit:http://www.youtube.com/watch?v=SxVWZCSKA0k

21 One-Minute Weight Loss Tricks

All you need is a minute to start shedding pounds!With about 1,000 waking minutes in everyday, you'll find plenty of opportunities to slip these tips into your routine and watch the scale go down. If you've already begun your weight loss, these can maximize your efforts and speed results. Here are successful strategies to cut calories and burn fat that take 60 seconds or less. 

Got more than one minute? Check out these25 Best Weight-Loss Tips Of All Time  for painless ideas that really work. 

1. Mix a juice spritzer 
 Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass-and lose 5 pounds or more a year. 

2. Walk while you talk 
 Burn calories while you talk on the phone: Do the laundry (68 calories), set the table (85 calories), or water plants (102 calories). 

Values based on a 150-pound person and 30 minutes of activity. 

3. Study the wrapper 
At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories. 

4. Sip green tea before a walk 
 The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.) 

5. Pack a lunch 
Dining out more than five times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently. 

6. Dip your bread 
Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter. 

7. Sprinkle flax on cereal 
 High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in health food stores. 

8. Schedule a blood test 
About 1 in every 12 women (most of whom don't know it) has an under active thyroid, which can slow down her metabolism. 

9. Supersize your H2O 
Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more. 

10. Eat a chunky salad 
Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course. 

RELATED: These 5 South Beach Salads  will fill you up without packing on pounds. 

11. Call a friend 
Fill loneliness with talk and companionship--not cookies. 

12. Log your food 
Writing down what you eat can help you cut calories and stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself. 

13. Buy small 
The bigger the package, the more you're likely to eat--up to 44% more, according to one study. 

14. Break into a jog 
If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance, burn fat and calories-without lengthening your workout. The increased impact will also help make your bones stronger. 

15. Drop and do 10 
Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body--and your goals. 

16. Slurp chunky soup 
People who ate soup containing large vegetable pieces reported feeling fuller and ate 20% less during lunch than those who had a pureed soup made of the same ingredients. 

17. Blot the fat 
You can dab off about a teaspoon of oil-or 40 calories and 4.5 grams of fat-from two slices of pizza. 

18. Skip "light" foods 
The weight of food--not just the fat and calories--is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli. 

PLUS: While dieting can definitely help you reach your ideal body weight, make sure not to ditch these 7 supposedly "forbidden" foods  that actually help you lose weight. 

19. Order fish 
 Varieties rich in omega-3 fatty acids--tuna, mackerel, cod, and salmon--may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-calorie diet that included fish every day lost about 20% more weight than those on a fish-free diet. 

BEWARE: Not all fish are healthy. Here are 12 Fish You Should Never, Ever Eat.  

20. Trick your taste buds 
Sucking on a menthol/eucalyptus cough drop or hard mint can stop cravings instantly. 

21. Post inspiration 
To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "I'll take this one day at a time." 

Diet and Weight Loss Tips

Weight Loss Information and Tips for Getting Started

Calories per Hour offers the following tips to help you lose weight to look better, feel better, and live a healthier life. These tips are short and sweet and are intended as a starting point or quick reference for individuals seeking to lose weight by using the resources offered on Calories per Hour. Read the related tutorial topics to learn more about the topics discussed in these weight loss tips

1.    How Did I Get Here?

Do you simply need help learning how to eat better? Probably. But if you eat poorly as a result of emotional, mental, or spiritual problems, they may have to be addressed before you can make any real progress with weight loss.

Even people who don't feel they have an eating disorder often turn to food for comfort. To learn to eat well and exercise regularly, you may also have to learn to handle the problems life throws at you without turning away from healthy eating and exercise.

Be particularly careful about all-or-nothing thinking. A common tendency when failing to stay on a diet is to abandon it altogether. Instead, try to learn from your mistakes and do better in the future.

Related Tutorial Topic:  Eating Disorders

2.    Are You Ready to Diet? Again?

Diets entice us with promises of quick weight loss. But focusing on quick weight loss can lead to unhealthy eating and only short term success.

While most diets produce quick weight loss at the outset, they often cause your metabolism to slow. The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more.

Focus instead on improving your health, and you will become slim and healthy.

Related Tutorial Topic:  Selecting a Diet Plan

3.    Take Control of What You Eat

There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us.

Consider this:  We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends?

4.    Eat Frequently, and Eat Slowly

It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.

Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.

Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.

Related Tutorial Topic:  Raise Your Metabolism and Burn More Calories

5.    Eat More Fruits, Vegetables and Whole Grains

People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.

Historically, the Chinese ate mostly rice and vegetables with a little lean meat for protein and flavor, nothing like the American Chinese restaurant dishes of deep fried sweet and sour pork. A step back to more natural foods would improve our health and waistlines.

Related Tutorial Topic:  Why Healthy Food Makes You Slim

6.    Eat More Fiber

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.

Related Tutorial Topic:  How Fiber Helps You Lose Weight

7.    Cut Down on Sugar

Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.

Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.

The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.

The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

Related Tutorial Topic:  How Blood Sugar Levels Affect Weight Loss

8.    Too Much of a Bad Thing

Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as important as it is to select the healthiest foods, it is also important to consider how they are prepared.

Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried. Look at how the number of grams of fat in a chicken breast changes depending on how it is cooked:

Cooking Method	Fat
Meat Only, Roasted	3.1
Meat Only, Fried	4.1
Meat and Skin, Batter Fried	18.5

"Fried food? All I eat is salad and I still can't lose weight!"

Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count  and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.

And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.

Related Tutorial Topic:  Calories in Protein, Fat and Carbohydrates

9.    Too Little of a Good Thing

But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.

Related Tutorial Topic:  Good Fats and Bad Fats

10.  Exercise Regularly

People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.

At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you're done exercising.

If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.

But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!

Related Tutorial Topic:  Why Exercise Is Important for Weight Loss

11.  Take It Easy

Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.

All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.

A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.

12.  Begin Now

You can achieve your goals, but it won't likely happen as a result of the next fad diet. Or the one after that.

Learning to eat well and exercise is the only solution to long term weight loss.