by Jean Leslie

Created on: December 25, 2009

In a perfect world, losing weight would be simple matter. You would only need to make sure that you took in fewer calories than your body burned, and the pounds would drop off. In reality, many factors are outside of your control; some people have slow metabolisms, others eat for comfort, and still others eat compulsively. However, to focus on the factors you can control, here are eight ways to lose weight.

1) Exercise for at least 30 minutes every day.

    Sedentary people not only burn fewer calories than moderately active people, but they also eat more. Moreover, building muscle will make your metabolism faster.

2) Put your favorite foods in the “treat” category.

    Allow yourself to eat dessert occasionally. It is better to eat a small portion every day than to overindulge every few days because you feel deprived.

3) Eat a healthy snack in the afternoon and before bed.

    In other words, do not let yourself get hungry. If you go without food for more than 4 hours, you will get ravenous and eat more.

4) Don’t drink juice or soda every day.

    Make them special treats. Soda will give you many calories without nourishing you. Juice, though healthy, is not as filling a eating a piece of fruit, which has more fiber. It is easier to drink two glasses of juice than to eat two apples, but the juice has more calories.

5) Eat a little healthy fat with each meal.

    Eating a little healthy fat at each meal makes your stomach release the hormone cholecystokinin (CKK). This hormone tells your brain that you are full, so that you stop eating. Good sources of fat are nuts, olives, and fish oil in moderate quantities.

6) If you feel hungry, drink warm tea or coffee. Warm drinks will make you feel a little less hungry. Do not add sugar, however, as this will give you empty calories.

7) Eat salad and vegetables at dinner. The fiber will make you feel full, and you will find it easier to eat a small portion of dessert, if any is being served.

8) Eat a moderate amount of protein at every meal. Protein helps you to feel full and produces the hormone glucagon, which helps regulate blood sugar.

    There is no surefire way to lose weight, because everyone is different. If you find it difficult to lose weight, do not forget that you can enlist your physician to help you. Your physician may be able to tell you if you have a medical condition which is preventing you from losing weight.

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