by CJ Lee

Created on: May 04, 2009   Last Updated: June 29, 2009

1. There's a simple formula for weight loss. You must consume fewer calories than you expend. Calories are the energy in the foods you eat. You use up this energy everyday during exercise and daily activities. When your body needs more energy and has used up all the calories you've eaten, it goes to your fat cells and uses the energy stored there.

2. Attitude is everything in any endeavor. You have to believe that you are able to achieve your goals. When the scale won't budge, when everyone in the office is eating donuts, when you really want to binge, you have to be able to give yourself a pep talk and stay with the program.

3. Even if you've never been disciplined, you have to know what you want and make sure you get there. This means making a diet plan and sticking to it. Your plan shouldn't be overly restrictive, or you will be unable to follow through. It should be healthy, provide energy, and allow for fewer calories than you normally expend.

4. Help yourself be successful. Get rid of junk food in your house that does not contribute to your goals. High processed, high sugar, high fat items should be removed from your home so that they are not temptations. If you have family members who are not on board with your program, keep those items as far away from you as possible, behind closed doors.

5. When shopping, remember that the closer a food source is to its origins, the healthier it is. Fresh fruits and vegetables generally provide more nutrients and fewer additives than frozen or canned items. Pre-packaged meals tend to have more sodium and preservatives and cost more than buying the ingredients separately.

6. Your body's metabolism can make a difference in how quickly calories are burned. Starving yourself slows down the metabolism, preserving energy to survive. By eating breakfast and breaking your meals into several times during the day instead of one or two, the body can continue to burn calories on a more steady basis throughout the day.

7. Water is vital in keeping a steady metabolism and improving digestion. The recommended 64 ounces a day is usually adequate, although very active individuals may need more. Water can also be in other drinks and in fruits and vegetables with high water content.

8. Fiber is a natural appetite suppressant because it absorbs liquids and helps you feel full longer. It also aids in digestion. Fiber can be found in whole grain breads, fresh fruits and vegetable, beans, and nuts. Most people have difficulty consuming the recommended

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