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TIME YOUR MEAL
For some people, losing weight can be difficult. You will want to use as many techniques as possible to avoid binging and ruining your diet. Besides eating a low-fat and low-sugar diet, you can time your meals to help drop the weight. Timing meals can curb hunger as well as optimize your metabolic rate. Remember, it is important to speak to your
doctor
before making any changes to your diet.
Step 1
Eat breakfast in the morning. Always start off your day with breakfast, even if you eat only yogurt, a piece of fruit, nonfat milk, high-fiber cereal or a protein bar. According to Harvard Health Publications, a healthy breakfast can aid in weight loss.
Step 2
Plan to eat every 3 hours over the course of the day. Eat five to six small meals instead of three square meals.
Step 3
Use a small plate for your meals to control portions. Since you will be eating more frequently, you need to keep an eye on your portions. One trick you can use is to put food on a salad plate instead of a dinner plate.
Step 4
Eat foods that can help boost your metabolism. The food you eat is as important as when you eat. Foods that can help you lose weight include fish, broccoli, collard greens, tomatoes, whole-grain foods, blueberries and strawberries.
Step 5
Consume your last meal of the day early. Metabolism slows during the evening hours, so make your last meal of the day no later than 6 p.m. Avoid late-night snacking if you wish to lose the weight.
Slowing Down Your Eating Speed Can Help You Lose Weight
Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.

Eating speed
figures prominently in determining whether you will become a fatter person or a leaner person. For a few decades already, professionals such as nutritionists, doctors and dietitians have established a verifiable link between a person's weight and the speed at which they eat. The facts show that people who eat their meals in a slower fashion tend to eat less and also tend to weigh less. A reason for this reality is that it requires less food to fill you up if you eat slowly. The next time you are considering launching yourself into a strenuous workout or a demanding diet, think more fundamentally instead. Start first with your eating habits, and make an effort to really slow down your eating speed during meals.
Brain Over Matter
Since a part of eating slower relates to the feeling of satiety that you get from the speed of your food consumption, your brain is involved in making you feel this certain way. All it takes for you to feel full is for your body to signal your brain that you are indeed full. When you begin eating, it takes some time for your body to tell your brain that you are full. Experts assert that it can take as long as 20 minute before your stomach tells the part of the brain (the hypothalamus) to initiate the satiety response. Therefore, if, in those 20 minutes, you eat speedily, you are ingesting more food that contributes to weight gain. Alternately, if in those same 20 minutes you eat slowly, you are consuming less food that will contribute to no weight gain. Your brain will eventually send the signal communicating the satiety response; it's just a matter of what you do with the 20 minutes or so until that point is reached. 20 minutes may seem unnaturally long, but if you consider that the signal travels not from your stomach, but from your intestines to your brain, it makes sense as it takes a while for food to go from the stomach to your intestines.
Studies Prove It
Numerous studies over the years have confirmed that slowing down your eating speed helps you lose weight. In example, an experiment revealed at 2004's North American Association for the Study of Obesity showed how subjects whose eating was regulated by beeps that would delay their normal pace of eating inevitably ate less food than when they could just eat as they normally would. A 2006 study of women confirmed the same results, with the women reporting that they felt fuller when they ate a meal slower than at faster speeds.
Tips for Eating Slower
If you just cannot muster the willpower to force yourself to eat slower, there are a few tactics you can use to slow down your eating. One strategy is the simple tactic of just drinking more water as you eat. With each sip you take, that automatically prevents another mouthful of food from going down your throat, thus slowing down your pace of eating. Another equally simple tactic is to count how many times you chew your food before swallowing. You are recommended to chew it 20 times before you swallow, and this extra time you invest in chewing will make you eat your meal slower.
Sleep More, Weigh Less
Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities -- and the usual mindless snacking -- you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There's evidence that getting too little sleep revs up your appetite,
Although calorie restriction and increased physical activity are recommended for weight loss, there is significant evidence that inadequate sleep is contributing to obesity. Lack of sleep increases the stimulus to consume more food and increases appetite-regulating hormones.
"The solution [to weight loss] is not as simple as 'eat less, move more, sleep more,'".
How Hormones Affect Your Sleep
Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of
hunger
and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the
brain
when you are full.
So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," .
People those who sleep less than eight hours a night not only have lower levels of leptin and higher levels of ghrelin, but they also have a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.
People, who suffer from sleep apnea, are more likely to be obese. However, studies show they do not have the usual low leptin levels associated with being overweight. Folks with sleep apnea have uncharacteristically high levels of leptin.
Serve More, Eat More Veggies
Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food -- and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings
High levels of fruits, vegetables, greens and beans help you lose weight because they are low in calories, high in volume and high in critically important nutrients. On a very practical level they fill you up, without loading you up with fat and calories. And when your stomach is filled up with high volume, low calorie food, there is less room for other bad stuff.
There is also a growing body of evidence that shows that plant-based foods help to control food cravings and overeating. They are nutrient dense, which simply means they are packed with all sorts of good things for you.
But the
new
idea is that a diet very high (much more than the recommended 5 servings a day) can help turn off our
cravings
for processed foods. They can short circuit the food addiction cycle, and help provide a jolt to your weight loss efforts.
Getting the maximum amount of vitamins and minerals from your diet just got a little easier. Simply focus on picking a “rainbow” of different colors of fruits and vegetables — from dark leafy greens to bright citrus fruits as each of the colors usually represents different nutrients. “Eating from the rainbow ensures that you will be receiving a variety of nutrients.”
If you find yourself always choosing the same fruits and vegetables,
open your mind to new flavors
. For instance, if you’re an orange and apple fan, try peaches and plums. If iceberg lettuce or romaines are your salad mainstays, switch to dark leafy greens such as spinach or arugula.
Another strategy is to
try new cuisines
, especially Asian or Middle Eastern ones that use vegetables in flavorful ways in salads, soups, stews, and main dishes.
The Vitamins and Minerals of the Color Wheel
The nutrients in fruits and vegetables can often be categorized by their colors. Here are the vitamins and minerals you can expect to find in each:

  • Red. In fruits and vegetables, red is usually a sign of vitamin A (beta carotene) and vitamin C. Typically, red produce are also high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets. Red apples also contain quercetin, a compound that seems to fight colds, the flu, and allergies. Tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties.
  • Orange. Just a shade away from red, orange in fruits and vegetables signifies a similar vitamin and mineral profile. You’ll get vitamins C, A, and B6, potassium, and fiber in choices such as butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches.
  • Yellow. Banana is probably the first yellow fruit that comes to mind — and it delivers potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium in other yellow produce, such as spaghetti squash, summer squash, and yellow bell peppers.
  • Green. Dark leafy greens are packed with nutrients, and Taylor recommends adding a variety to your diet — this group offers far more vitamins and minerals than iceberg lettuce. Taylor’s favorite dark leafy green is spinach because of its rich lutein content, which aids eyesight, and folate, which supports cell reproduction. Broccoli and asparagus also contain these compounds.
  • Blue. Think blue, and you’re most likely picturing a bowl of blueberries, one of nature’s most powerful antioxidants. They are also loaded with fiber and make an incredibly versatile addition to your diet — eat them by the handful, sprinkle them on cereal, or add them to salads for a different and delicious taste, says Sylvia Melendez-Klinger, RD, founder of Hispanic Food Communications.
  • Purple. This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple potatoes, and purple carrots.
  • White. White may not be much of a color, but white vegetables, such as cauliflower, rutabagas, and parsnips, still shine with vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Don’t forget onions and garlic, which have a compound called allicin that seems to protect the heart and blood vessels from damage.

If your fruit and vegetable basket has been limited to carrots and apples, exploring the rainbow of choices available at your local farmers’ market or produce department will reward you with a bounty of vitamins and minerals as well as delicious meals.
When Soup's On, Weight Comes Off
Add a broth-based soup to your day and you'll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.
Eating soup can help you lose weight by increasing fiber and curbing your appetite. But not all soups are smart for those of us watching our weight. And how do you make soup into a meal that won't leave you ravenous in an hour? Here are some smart tips on eating soup for weight loss:

  • Vegetable soup is virtually an ideal appetizer to help you lose weight. Most varieties contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full (and thereby prevent overeating) when you consume it before your meal.
  •  
  • To make pre-prepared soups heartier and even more nutritious add frozen or canned vegetables or beans. Remember, additional fiber will help you feel fuller longer.
  •  
  • For a stick-to-your-ribs dinner, make your own bread bowl. Simply purchase ready-made large whole-grain rolls (or mini loaves) at your local bakery or grocery store, hollow them out and fill with soup. (This is also really tasty with chili. My pick is Amy's Low Sodium Vegetarian Chili.).
  •  
  • Choose tomato- or broth-based soups often. If you're really in the mood for a creamy variety, use water or fat-free evaporated milk instead of whole milk during preparation. Check for reduced-fat versions (I think my favorite, the 98% fat-free version of cream of chicken soup, is almost identical to the regular version.).
  •  
  • If you get bored with the soups you normally keep on hand, don't be afraid to try something new. Pick a variety at random at your next shopping trip. Or, combine two different varieties you already have together for a new flavor experience. Be sure to check out frozen soup varieties at your grocery store; you're sure to find a new and unique variety.

Seven-Days Detox Soup Diet
The Seven-Days Detox Soup
Diet
is also called the Cabbage-Soup Diet. It consists of making large batches of a cabbage-based soup and eating as much of the soup as you want throughout the seven days, while eating specific amounts of certain other foods which have been predetermined and outlined in the diet guidelines. Dieters tend to lose quite a bit of water weight and usually have a jumpstart on further weight loss once they return to a normal diet. That's why the Cabbage-Soup Diet is considered to be a detoxification diet
.
Cleanse & Detox Diets
Detox and cleansing diets usually restrict your intake to fruit, vegetables and liquids. The purpose of these diets is to cleanse and slightly speed the functioning of the kidneys, lymph system and liver. Before embarking on such a restrictive diet, you should consult your doctor. Some
health’s
professionals do not believe that cleanses or Detox diets are beneficial.
When you are ready to start a new diet, one
effective
technique is to jump-start your weight loss program with a cleansing diet soup. Eating cleansing soup for two or three days before beginning your new diet will rid your body of the toxins it has accumulated and will prepare you for a healthier method of eating.
Cleansing Diet Soup
Instructions
1.
Start with 6 cups of low fat, low-salt chicken broth. Bring the broth to a boil before adding the vegetables. The broth serves as a
tasty
base for your cleansing diet soup.
2.
Peel and dice 3 carrots and 1 medium onion. Peel and mince 4 cloves of garlic. Add the carrots, onion and garlic to the boiling broth and cook until the onion and garlic are translucent.
3.
Chop half a head of cabbage, 1 lb. of green beans and 2 zucchini into 1-inch pieces. Add these to the other vegetables and broth in the cooking pot.
4.
Cook until the vegetables are tender. Then add 2 tbsp. of tomato paste, 1 tspn. each of dried basil, oregano, kosher salt and half a tspn. of pepper. Serve your cleansing
diet
soup when all the vegetables are tender.
5.
Eat as many servings of your
soup
as you want during the 2 or 3 days of the cleansing phase of your diet to keep your hunger under control.
Tips & Warnings
·
Increase the effectiveness of your cleansing soup by spending 20 minutes stretching every day. Then add 20 minutes of aerobic exercise to your regular routine.
Finally, treat yourself to a massage.
Go for Whole Grains
Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.
What are the Health Benefits?
Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps!
The main benefits of whole grains
The benefits of whole grains most documented by repeated studies include:

  • stroke risk reduced 30-36%
  • type 2 diabetes risk reduced 21-30%
  • heart disease risk reduced 25-28%
  • better weight maintenance

Other benefits indicated by recent studies include:

  • reduced risk of asthma
  • healthier carotid arteries
  • reduction of inflammatory disease risk
  • lower risk of colorectal cancer
  • healthier blood pressure levels
  • less gum disease and tooth loss

Eyeball Your Skinny Clothes
Hang an old favorite dress, skirt, or a smokin' pair of jeans where you'll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.
 
 
 
 
 
 
 
 
 
 
 
How to Get Motivated to Lose Weight
These simple weight loss motivation tips will help you to get started and stay on track.  If you are here reading this, then you already are motivated to lose weight, that’s why you’re here.  But staying motivated can sometimes be very difficult.
Remember, losing weight does not happen overnight. Depending on how much weight you have to lose, your journey can span several months.  So it's only natural to find yourself getting discouraged now and again.
So if you feel your motivation waning a bit, come back and re-read these tips to keep you on track.
Motivation for Weight Loss Tip #1
Set a goal
  : Goals are a great way to keep us on track.  You have to know where you want to go in order to get there. 
With weight loss you should make a big goal, getting to your ideal weight, but also make smaller goals to help keep you motivated along the way. 
Your small goals do not always have to be in terms of weight lost, but could be clothing size or body fat percentage.  Make your goal realistic.  For instance, if you need to lose 50 pounds, don’t expect to do this in just a few months.  There is no bigger enemy to motivation than an unrealistic goal.
Start your own weight loss journal to keep track of what you eat, when you exercise and your thoughts for the day.  Look back on your journal to make adjustments to your meal plan, exercise plan or your goals.
Motivation to Lose Weight Tip #2
Find a diet buddy:
Support is a great weight loss motivation technique. Surrounding yourself with people you care about and who care about you will help you to stay motivated.  Tell your family and friends about wanting to lose weight.  They will be your best weight loss motivation.  Make sure your group is supportive and not drill instructors.  You want their support not their disappointment.
Weight Loss Motivation Tip #3
Reward yourself along the way:
Take a look at your small goals and each time you reach one of those goals, reward yourself.  Don’t necessarily do this with food, but rather something fun.  Go to the movies or a night out with your friends.  Celebrate in your success. I use this weight loss motivation each time I reach one of my mini goals.
Motivation for Weight Loss Tip #4
Don’t feel guilty:
Staying on track is difficult especially when the unexpected happens.  So don’t feel guilty if you had a piece of cake at the wedding reception or had a greasy cheeseburger for lunch because you forgot to pack your healthy meal.  Things happen.  Just forget about it, move on and get back on track.  But don’t let these little slips become a habit.
Motivation to Lose Weight Tip #5
List your reasons for wanting to lose weight:
Write down why you want to lose weight.  Is it to fit into that special dress for a class reunion?  Or is it to fit back into those jeans from last summer.  Maybe you want to lose weight in order to reduce certain health risks.  Whatever your reasons are, write them down.  Then when you feel a lack of weight loss motivation, re-read your notes and refresh your memory as to why you want to lose weight.
Use your printable weight loss journal to jot down new reasons for losing weight as you think of them.
Weight Loss Motivational Tips #6
Track your progress:
Keep a weight loss journal or chart your progress.  Seeing your success written down is a great motivator.  If you start to see your progress headed in the wrong direction, adjust your routine.  Add some more exercise or take a look at how many calories you are consuming.  As you exercise and lose weight, your calorie intake for weight loss is changing.  Make sure you are adjusting accordingly.
Motivation for Weight Loss Tip #7
Thrive from other’s success stories:
Reading about other people’s weight loss success is another great motivation tool.  There are literally thousands of people who were in your same situation and lost the weight. 
Read about their stories to get your weight loss motivation.  These stories may even have some great tips to help you get you to your goal weight.
Keep in mind each person's success and how they got there may be different than yours.  Because we are all different, your weight loss methods to get to your success may vary from others.
Motivation for Losing Weight Tip #8
Throw away the fat clothes:
As you lose the weight and go down in clothing size, celebrate by giving away those big clothes.  This is a great way to stay motivated to keep the weight off.  After all, who wants to spend a bunch of money buying clothes in a bigger size?  So give them away, burn them or cut them up.  Whatever you do, get them out of your closet so you will not have clothes that will fit if you gain weight.  Motivate yourself to keep it off.
Weight Loss Motivation Tip #9
Don’t fall into the diet trap”
Many people are looking for ways to lose weight quick.  Although this can be a great motivator, quick weight loss programs are generally not recommended.  A slow weight loss is what most experts say is the best way to lose weight.
Why? With a weight loss program that takes it slow and steady, you are learning and changing as you go. So by the time you get to the maintenance portion of the program, you’ve already thrown out the bad habits and replaced them with the good.
Motivation for Weight Loss Tip #10
Lastly, do it for yourself:
Make sure you want to lose weight and you’re not doing it for someone else.  You have to be happy with yourself before you can be happy with anyone else.  Of course if there is a medical reason, then you really should try to lose the weight, even if you are not sure you want to.  To be really, truly motivated for anything, you have to really want it.  So do it for yourself, your health and your soul. 
Skip the Bacon
Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.
Build a Better Slice of Pizza
Choose vegetable toppings for pizza instead of meat and you may be able to shave 100 calories from your meal. Other skinny pizza tricks: Go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.
Sip Smart: Cut Back on Sugar
Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.
The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.
Sip Smart: Use a Tall, Thin Glass
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories -- and your weight -- without dieting. You'll drink 25%-30% less juice, soda, wine, or any other beverage.
How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass -- even experienced bartenders.
Sip Smart: Limit Alcohol
When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit.
Sip Smart: Go for Green Tea
Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.
Slip Into a Yoga State of Mind
Women who do yoga tend to weigh less than others, according to a study in the
Journal of the American Dietetic Association
. What's the connection? The yoga regulars reported a more "mindful" approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.
Eat at Home
Eat home-cooked meals at least five days a week. A
Consumer Reports
survey found this was a top habit of "successful losers." Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.
Catch the 'Eating Pause'
Most people have a natural "eating pause," when they drop the fork for a couple of minutes. Watch for this moment and don't take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you're full, but not stuffed. Most people miss it.
Chew Strong Mint Gum
Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don't taste good.
Shrink Your Dishes
Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day -- and 10-20 pounds in a year. In Wansink's tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.
Get Food Portions Right
The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. "Always slim" people do it and successful losers do it, too, according to a
Consumer Reports
survey. After measuring portions a few times, it can become automatic. Make it easier with small "snack" packs and by keeping serving dishes off the table at meal time.
Try the 80-20 Rule
Americans are conditioned to keep eating until they're stuffed, but residents of Okinawa eat until they're 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don't miss it.
Eat Out Your Way
Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:

  • Split an entrée with a friend.
  • Order an appetizer as a meal.
  • Choose the child's plate.
  • Get half the meal in a doggie bag before it's brought to the table.

Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.
Reach for the Red Sauce
Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, portion size still counts. A serving of pasta is one cup or roughly the size of a tennis ball.
Go Meatless More Often
Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.
Burn 100 Calories More
Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities:

  • Walk 1 mile, about 20 minutes.
  • Pull weeds or plant flowers for 20 minutes.
  • Mow the lawn for 20 minutes.
  • Clean house for 30 minutes.
  • Jog for 10 minutes.

Celebrate
When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.



Sip Smart: Cut Back on Sugar
Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.
The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.