Weight Loss Tip #1:
Push in two fruits or vegetables with every meal you eat. This will fill your stomach and help you cut down on the calories you would take in from the other foods.

Weight Loss Tip #2:
Eat breakfast daily. You would have gone hours without eating since the previous night, hence eating breakfast would not decrease your tendency to overeat later during the day.

Weight Loss Tip #3:
Have some snacks every 4 hours. You could have any snack: Oranges, Apples, Chips, String Cheese, Pretzels etc. Eat anything you want (in small quantities), just make sure you have something in your stomach at all times, you shouldn’t feel hungry.

Weight Loss Tip #4:
Eat at regular intervals. Eating at odd irregular times would upset your whole diet. It is always advisable to maintain a specific schedule and always stick to it.

Weight Loss Tip #5:
Always know your portions: Half a cup of rice is about the size of your fist, one ounce of cheese is as much as a large marble; a three ounce serving of meat is the size of a deck of cards.
Divide your plate into parts: Three fourths of it should be filled with vegetables, grains, beans and fruits while the other quarter should be extra-lean meat or low-fat dairy products.

Weight Loss Tip #6:
NEVER skip your meals. NEVER!
Skipping a meal might seem like cutting on calories but thats not the case. You are basically starving yourself which is very wrong. The next meal that you eat will be converted to pure fat. This will eventually cause you to gain weight rather than losing any.

Weight Loss Tip #7:
Drink A LOT of water. This is one of the most essential components of your diet plan. One glass of water every hour would do wonders to your body. It helps you eat lesser without making you feel hungry. The large amount of water intake also flushes out all the unwanted waste in your body and helps in digestion too. Drink atleast two to three litres of water daily.

Weight Loss Tip #8:
Eat slowly. Munch and chew every bite. Grind it to pieces before swallowing it. Generally when we’re in a hurry, we just tend to swallow down whole chunks of food. We do not realise when we’re full and when we’re overeating. Eating slowly will not only give you satisfaction from every bite but you will also realise when to stop.

Weight Loss Tip #9:
Cut 100 calories a day from your diet. Replace your daily bar of chocolate with a banana or an orange. These 100 calories a day sum up to 1 pound a month. Just by giving up that one bar of chocolate, you can lose 1 pound of weight in one month!

Weight Loss Tip #10:
Buy pre-cut fruits and vegetables. You’re more likely to munch on them as a snack or make a salad from them if they’re already cut. You might feel lazy on one particular day and decide to wipe those veggies and fruits out for that one single day. However, if they’re already cut, you’ll feel like eating them.

Weight Loss Tip #11:
Go in for the less processed food. Its less fattening. For example: Potatoes versus chips, Whole Wheat Bread versus Doughnuts etc.

Weight Loss Tip #12:
Don’t eat on auto-pilot. For example: Tasting the food you are cooking, Noshing from the serving bowl etc.

Weight Loss Tip #13:
Limit your alcohol intake. Limit it to only occasions. Alcohol is not only extremely fattening but also deteriorates your will power. Alcohol is also very harmful for your body in the long run. Try your best to limit your consumption, if not call it to quits.

Weight Loss Tip #14:
Don’t do it alone. Get a friend or relative to go on a diet with you. In this way, both of you will inspire and push each other and keep going.

Weight Loss Tip #15:
Eat beans every now and then. Add a handful to your salads to curb your hunger pangs longer.
Sweeten your food with spice. use spices like cinnamon and vanilla to desserts instead of sugar. They’re less fattening.

Weight Loss Tip #16:
Keep moving, Don’t be a couch potato. Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.

Weight Loss Tip #17:
Make a strong start, Contrary to common wisdom that “slow and steady wins the race”, weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.

Weight Loss Tip #18:
Fight your temptation. Don’t break your whole diet plan just because of one outing with friends of family. Order just steamed veggies or maybe a grilled sandwich or even a soup and salad combo.

Weight Loss Tip #19:
Try introducing a herbal supplement in your diet to help curb your appetite and give you more energy as an alternative to overeating.

Weight Loss Tip #20:
The last and final tip: FOLLOW ALL THE ABOVE TIPS.
There are no hard and fast rules in this diet plan. If you notice, these are very easy methods and techniques that won’t even make you feel like you’re on a weight loss programme. Neither will you ever feel hungry nor will you have to undergo a monotonous, tasteless food intake. Its as interesting a diet as it gets.

Source

An estimated 97 million adults in the United States are overweight or obese. The distinction between overweight and obese is a matter of quantity. Obese individuals simply have more body fat. Both these physical conditions significantly increase morbidity from many well known chronic health conditions. Following are a variety of common conditions found in overweight and obese indiviuals:

1) Metabolic Syndrome X. A cluster of cardiac symptoms which increase the risk for a heart attack or stroke.

2) Angina Pectoris. An often severe, constricting chest pain.

3) Pre-Diabetes. Reversible, but if left unchecked could lead to diabetes type 2. Diabetes type 2 has risk factors such as kidney disease, heart failure, amputation and blindness.

4) Polycystic Ovarian Syndrome. PCOS is a hormonal disorder which leads to infertility in women. It can also cause excess facial hair, male pattern baldness and certain skin conditions.

5) Loss of muscle tone and bone density due to inability or refusal to exercise. As time goes by, there is muscle loss and the mineral content of the bones decreases. Loss of muscle tone leads to loss of strength to do simple daily activities. Loss of bone density could lead to dangerous falls and fractures.

6) High Blood Pressure (HBP). Normal Blood Pressure is 120/80 (mm hg) and represents the pressure within your arterial system. Overweight and obese individuals often have readings above 140/90 which is high. HBP is known as the “silent killer” because it has no symptoms.

7) High Cholesterol Levels. Cholesterol profiles tend to be suboptimal. This can lead to other forms of heart and circulatory disease.
Coronary Artery Disease. This is caused when plaque builds up inside the arteries that supply the heart. Restricting the blood supply could cause a heart attack.

9) Arteriosclerosis. This involves a hardening of the arteries, making them hard and brittle often leading to a stroke.

10) High blood insulin levels. This is a risk factor for diabetes and heart disease.

11) Gallstones and other gall bladder related problems.

12) Psychological imbalances such as depression, anxiety, eating disorders and low self esteem.

13)Sleep apnea. This can lead to a heart attack by restricting oxygen to the brain and cause other respiratory difficulties.

14)Urinary control problems such as incontinence.

15)Cancer. Some types of cancer including colon, prostrate, and breast have been linked to obesity.

The number of both adults and children falling into the subgroups of overweight and obese grows each year. New research is linking overfat with more and more chronic health conditions. The above list is by no means inclusive. There are hundreds, perhaps thousands of ailments where an individual’s percentage body fat may have an influence. A word to the wise is to maintain a normal percentage body fat for optimal health and living.

Source