Videos of Effective and Efficient Weight Loss Products

The global spread of obesity has been fueled in large part by the growing availability and popularity of the Western-style diet, which is characterized by foods with high contents of sugars, salt, and fat — particularly from processed foods and red meat.

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Flat Belly Fix

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The Best Fatflusher made from Natural African Herbs

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The Venus Factor Weight Loss Therapy

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Nutrition, Diet and Weight Loss

Holozoic nutrition – involves the consumption of complex (solid) food which is broken down inside the organism into simple molecules which are then absorbed,

e.g. most animals

Holozoic Nutrition

Holozoic organisms obtain their energy from the consumption of complex organic food which is digested within their bodies.

It involves:

1. Obtaining food  (ingestion)

2. Ingestion       

3. Physical (mechanical) digestion      

4. Chemical digestion                   

5. Absorption                   

6. Assimilation

Elimination (egestion)

According to the type of food ingested, holozoic organisms are classified into:

•          Herbivores - those feed on plant material

•          Carnivores - those feed on other animals

•          Omnivores - those feed on both plants and animals

•          Fluid feeders - those consume liquid materials

•          Phagotrophs - those (majority) take in solid food

•          Microphagous - phagotrophs taking in very small particles,

•          e.g. by filter feeding mechanism

•          Macrophagous - phagotrophs taking in relatively large particles,

e.g. most animals

Clam (mussel)

See Figure 1:

Diet

•          In mammals carbohydrates and fats are needed in relatively large quantities as energy source, and

•          proteins for growth and repair.

•          Vitamins and minerals are required in much smaller quantities for a variety of specific functions.

•          Water is a vital constituent of the diet and

•          roughage is necessary for preventing constipation.

 Carbohydrates and fats (energy requirements)

v  The energy required by an organism varies with age, sex, size and activity.

v  Ideally 2/3 from carbohydrates and 1/3 from fats.

v  A high intake of fats, especially saturated fats, is a contributory factor in causing heart disease.

Proteins

v  Main function: as a source of amino acids which are used to synthesized new proteins                                                              

v  Plants are able to synthesize all their own amino acids but animals are more limited.

v  Thus man requires essential amino acids in the diet.

v  Although plant food contains proportionately fewer proteins, a properly balanced diet can nevertheless provide all the essential amino acids.

Vitamins - group of organic compounds with the following features:

1. no energy value

2. essential in very small quantities for maintenance of good health

3. not structural materials in body

4. work as cofactors in enzymatic reactions

Two groups of vitamins:

A.    Fat soluble vitamins and

B.     Water soluble vitamins
 

VITAMIN               SOURCES                              DEFICIENCY

A                  MILK, CARROT, SOURCES                         DRY SKIN, POOR VISION

B₁                   CEREALS,YEAST, LIVER                                BERI BERI                                                                   

B₂                    MILK, LIVER , VEGETABLE                           SORE THROAT

C                   FRUITS, VEGETABLES                                    SCURVY

D                     EGG-YOLK, COD-LIVER OIL                           RICKETS

E                    BUTTER, PEANUT, EGG YOLK                      ANAEMIA

K                  FISH, LIVER, VEGETABLES                             INABILITY OF THE BLOOD TO CLOT

Too much vitamins, e.g. vitamin A, may be harmful to our body

**Vitamins B & C are water soluble; others fat soluble

**Vitamin C could be destroyed by prolonged heating; tested by decolorizing deep blue colour of DCPIP;  and vitamin C has relatively larger daily requirement than other vitamins

Minerals

v  needed to regulate the metabolism of the body

v  essential for health

v  needed in small amounts

MINERAL                                          SOURCE                  FUNCTION/DEFICIENCY DISEASES

1. CALCIUM & PHOSPHORUS       CHEESE, MILK, VEGETABLE           BONES& TEETH  FORMATION/BLOOD CLOTTING

2. IRON                       LIVER, EGG, BEEF FORMS      HAEMOGLOBIN/ ANAEMIA

3. IODINE                    SEA FOOD    THYROXINE FORMATION/ GOITRE

4. SODIUM & POTASSIUM   TABLE SALT & VEGETABLES          ANION & CATION BALANCE,

/MUSCLE CONTRACTION

5. CHLORINE             TABLE SALT                           ANION & CATION BALANCE / FORMS HCL

Water

ü  - makes up about 75% of body weight

ü  - importance:

ü  as a solvent;      

ü  for transport;      

ü  as a reaction medium;  

ü  as a reactant;

ü  dilutes wastes & poisons;

ü  forms urine

Roughage/Dietary fibre

ü  - consists of cellulose

ü  - indigestible because

ü  - human body has no enzyme for its digestion

ü  - stimulate peristalsis;

ü  - absence will lead constipation

 Milk

Milk is a balanced diet for growth and development of young mammals, but it cannot sustain healthy development indefinitely because:

1. It contains little if any iron - new born baby has Fe accumulated from mother, but store becomes deficient in later life

2. It contains no roughage - constipation results with its long-term absence from diet

3. It contains a high proportion of fat  - ideal for young and actively growing organisms, but as energy demand decreases, more fat deposits around the body would increase risk of heart disease

•          Food additives – examples:

1. colourings,
2. preservative,
3. antioxidants,
4. texture enhancers,
5. synthetic flavourings,
6. flavour enhancers and sweeteners

Feeding mechanisms

A. Small-particle feeders – microscopic food, e.g. bacteria, unicellular algae or small invertebrate larvae, etc., are eaten by unicellular organisms like amoeba, paramecium

B. Filter feeding mechanism: microscopic foods are removed from the surrounding water by some form of filtration mechanism, e.g. mussel

See Figure 2 and 3

C. Large-particle feeders - involving ingestion of particles which are relatively large, e.g. most mammals

D. Fluid and soft-tissue feeders - a mechanism to pierce their 'host' in some way and then use a specialized suction apparatus for drawing  food into their bodies, e.g. mosquito

See Figure 4, 5 and 6

Teeth and dentition in man

•          The structure of the tooth

•          Enamel - non-living substance containing 97% calcium salt & 3% organic matter; cement forms the root of enamel;  fibres attach to jawbone for anchorage forming periodontal membrane

•          dentine - hard but softer than enamel;  with channels of living cytoplasm from pulp cavity

•          pulp cavity - contains living cells with blood vessels (supply food & O₂) and nerves (sensation)

TYPES OF TEETH

See figure 7:

Types of teeth

•          Incisors - at the front;   chisel-like for biting & cutting

•          Canines - pointed, curved & long for tearing flesh; in carnivores, they are well developed for killing preys

Premolars - with one or two cusps for grinding & crushing food

Molars - have 4 cusps for grinding & crushing food

Wisdom teeth - last 4 molars; grow after the age of 20

Milk Teeth and Permanent Teeth

•          - man is diphyodont: two sets of teeth

1.      Milk teeth - appear in babies;  totally 20 in man

2.      Permanent teeth - replace milk teeth in later years; cannot replaced if damaged; totally 32 in man

TOOTH DECAY

See Figure 8:

Dental decay (dental caries)

•          Cause of tooth decay - results from a chemical reaction between bacteria & food debris in mouth; bacteria forms a sticky, invisible film (plaque) reacting with sugars to produce an acid which dissolves enamel, dentine & pulp cavity

          ¾®    toothache  ¾® more serious   ¾®    periodontal disease    ¾® teeth falling off

Calculus: hard deposits due to interaction of plaque & salts in saliva

 Principles of Digestion

•          Mechanical breakdown of food has the effect of giving the food a large surface area which aids later digestion.  The food must be made small enough to pass through cell membranes. Thus chemical digestion with the aid of enzymes occurs.

Amylase - breaks down starch into maltose

See  Diagram A:

Peptidases – break down peptides into amino acids

Endopeptidases – break down peptide bonds in the middle of peptides

Endopeptidases hydrolyse peptide bonds at points along the protein

See Diagram B:

                                                *

*Carboxypeptidase liberates      Exopeptidases acts on                   Aminopeptidase breaks

terminal amino acids                      terminal amino acids                      terminal amino acids with –NH₂ group

Exopeptidases – break down peptide bonds on terminal amino acids

Aminopeptidases – break down amino acids with a free amino (-NH₂) group

Carboxypeptidases – break down amino acids with a free carboxyl (-COOH) group

Lipase - breaks down fats into fatty acids and glycerol

The food vacuoles of Protozoans represent the simplest form of digestive system:

•          Advantages:

allows the organism to achieve the optimum concentration of enzymes in a small space within the vacuole

•          Disadvantages:

1 The organism is restricted to food small enough to be ingested by phagocytosis

2 All enzymes operate within the vacuole without specialization of certain regions

3 Acidic and alkaline phases must be taken within the same vacuole at separate times

Digestion in Humans

A.     Digestion in the mouth

Mechanical digestion of food begins in the buccal cavity. The tongue manipulates the food during chewing with saliva produced from 3 pairs of salivary glands.

The human digestive system

See Figure 9 and 10:

Saliva contains:

1. Water – over 99%

2. Salivary amylase – enzyme

3. Mineral salts

   – maintain optimum pH for amylase

4. Mucin

    – bind food particles together and

       lubricates food for swallowing

•          5. Taste buds allow food to be selected.

The thoroughly chewed food (bolus) is passed to the back of the mouth for swallowing.

Swallowing and peristalsis

- pharynx leads to both trachea & oesophagus

When swallowing food, epiglottis closes entrance to trachea to prevent food going into lungs

See Figure 11 and 12:

Peristalsis - longitudinal & circular muscles contract & relax alternately to drive food down oesophagus, small intestine, large intestine & out of the anus as faeces

See Figure 13 and 14 and 15:

 Digestion in the stomach

•          The stomach is a muscular sac with a folded inner layer (gastric mucosa) with holes (gastric pits) lined with secretory cells which secrete gastric juice:

1. Water - the bulk of the secretion

2. Hydrochloric acid - secreted by the oxyntic cells

Functions:

1.      Gives an acid pH  to kill bacteria and activates enzymes in the stomach (pepsinogen & prorennin);

Initiates the hydrolysis of sucrose & nucleoproteins

See Figure 16A B and C:

2. Pepsinogen - secreted by the zymogen (chief cells) in an inactive form to pepsin

3. It is activated by HCl                             

4. Prorennin - secreted by zymogen cells; activated by HCl to rennin to coagulate milk by converting caseinogen (soluble protein in milk) to casein (insoluble)

5. Mucus - secreted by goblet cells to produce a protective layer to prevent autodigestion of the gastric mucosa (thus preventing ulcer). It also lubricates food in the stomach

What is peptic ulcer?

It is a disease in which a hole has been made in the mucous membrane lining the stomach or duodenum.

 Causes:

Too much HCl because of nervous tension, irregular meals, smoking, alcohols, lack of sleeps, etc.

Cure: Antacids

The churning and mixing action of the muscular stomach wall changes the bolus of food into a creamy fluid (chyme).

The chyme from any one meal takes 3-4 hours to be released little by little into the duodenum.

This provides a continuous supply of food for absorption throughout the period between meals.

Digestion in the small intestine

• Duodenum: for digestion
• Ileum: chiefly for absorption
• The walls of the small intestine are folded with villi which contain fibres of smooth muscle.
• These muscles regularly contract and relax to mix food and enzymes so as to facilitate absorption.

The global spread of obesity has been fueled in large part by the growing availability and popularity of the Western-style diet, which is characterized by foods with high contents of sugars, salt, and fat — particularly from processed foods and red meat.

Click here to watch

Pictorial representation of the body system and best weight loss tips

Before now i know you are like most people who had to digest all sorts of advice from family members, friends, colleagues in the office and even your enemies on how to go about losing weight. If you've ever tried to lose weight (and who hasn't), then you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off. But do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.  

1. Never get too hungry You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either.

 2. Be honest about your daily calorie allowance Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.

 3. Eat right post-workout People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control.

 4. Use the red, orange and green rule At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger

 5. Be a heavy drinker Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you'll feel fuller while taking in less calories.

 6. Kick the salt habit Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.  

7. Spice up your food Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins.

 8. Don't think diet soda will help you lose weight A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more. A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers' eating habits is unclear. But is that one can really worth it?

 9. Focus on nutrient balance instead of calorie counting Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.

 10. Plate food away from where you're eating By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren't hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, you'll have to get up, which helps you to be more mindful of what you are eating.  

11. Keep a food record We know you've heard this time and time again. Well, that's because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn't. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!

 12. Start with soup People who ate a low-calorie vegetable soup before a meal consumed 20% fewer calories at the meal, according to research from Penn State Unniversity. Have a low-calorie broth-based veggie soup before your largest meal of the day to reduce calories and lose weight without feeling hungry.  

13. Take your time Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body's satiety cues won't be tuned in to those feelings of fullness yet and it's easier to overeat. Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run. (What should you do if you're dining out?  

14. Outsmart your hunger hormone Even the most motivated and focused dieter will struggle to be successful at weight loss once hunger takes over. Our bodies secrete a hormone called ghrelin, which controls hunger and drives our appetite. If we don't understand, monitor, and control our ghrelin, we can forget about losing weight. Science tells us that the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. That's because ghrelin will spike after about 3 to 4 hours of fasting, so eating with regularity helps keep this eating trigger at bay. Ghrelin will also spike if we're deprived of carbs, so it's important to give our bodies and brains the carb fuel they need. When we skip meals or avoid carbs, we're inviting ghrelin to spike, which increases and makes us feel emotionally hungry. It makes us crave sugar and can derail even the healthiest eating routine.

 15. Dine anytime It's a myth that you'll gain weight as a direct result of eating after 7 p.m. I see many busy professionals at my private practice, and they often get home late. This doesn't mean that they should skip dinner if they're trying to lose weight. Many times, people stop eating by 5 p.m., which results in overeating the following day. This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be. Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.

 16. Set a date with your kitchen Based on what I have applied in my practice, when it comes to weight loss we need to devote 80% of our efforts to nutrition and 20% to exercise. One way to do this is to schedule time and make a date with your supermarket and kitchen. Restaurant dishes are outside of your control, and the fact is, most times, those outrageous portions come loaded with salt and fat. Start cooking at home to better monitor your calorie intake. Schedule a day, like Sunday afternoon, to pre-cook for the week. Plan to roast a whole chicken. Cut up a batch of vegetables—like squash, peppers, eggplant, and sweet potatoes—toss them with a little olive oil and roast them in another pan alongside the chicken. Boil a pot of brown rice. Do all of this simultaneously and it should only take about an hour. Now you have the makings for Monday's burritos, Tuesday's stew, Wednesday's pasta dish, and so on. Each working evening, you should only need about 15 minutes in the kitchen to put it together—less time than you might spend heating up a fat-, salt- and sugar-filled frozen pizza!  

17. Breathe away cravings This may seem obvious. After all, you have to breathe no matter what, right? But few of us breathe deeply or consciously. Think about it: when was the last time you took a long, slow, deep breath, and slowly let it out again? Deep breaths of that kind take you out of your immersion in momentary stress, oxygenate your brain and tissues, and they help to reduce stress hormones. Take breathing breaks throughout the day, or, better yet, pair those breaks with a quiet walk to disassociate from the stress. Just a couple of minutes of walking, a few long, deep breaths, and you will start to see the results in your body.  

18. Eat before a party or event Don't arrive at a big meal, event, or party starving. One study found that you'll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn't fast before the meal. And, you'll be more likely to eat 47% more calories of that first food before switching to healthier fare. Have a light snack before you go to an event so you don’t arrive ravenous.  

19. Be adventurous with chopsticks Choosing chopsticks requires a bit more attention in picking up food from the plate. The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off. They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!  

20. Wear fitted clothing The elastic waistband is the dieter's fashion enemy number one. When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up. Use this as a way of staying mindful of your goals and to help keep you from overeating.

21. Celebrate healthy talk Instead of using words like "fat," say "fit"; change "can't" to "can"; "weak" to "strong"; "unhealthy" to "healthy." It takes practice but it can start to rewire how you think about your health and weight goals. New research commissioned by Special K surveying over 1,000 women, found that 9 out of 10 women who have a positive attitude about weight management reported either losing or maintaining their weight in the past year versus only about 50% of those with a negative attitude. And beyond being more successful, those with a positive attitude were eight times less likely to report having gained weight than women who think negatively.

 22. Eat breakfast without fail A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time. If you're feeling full-blown hunger before noon, there's a chance you're not eating enough in the morning. Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.  

23. Take 10 minutes to eat a treat Try this strategy to permanently reduce cravings: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focusing on the texture and taste, then swallow. Ask yourself whether you want 

another bite or if that one satisfied you. If you still want more, repeat, this time 

chewing the food 20 times. Continue this eating exercise for as long as you want or until you finish the serving (it should take about 10 minutes). "When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied," says Lesley Lutes, PhD, an associate professor in the department of psychology at East Carolina University. "Many of our participants told us that after a while, they didn't enjoy the treat as much as they thought they would, or they were content after just a couple of bites and were better able to stop eating when they were satisfied."

 24. Make wearing a Pedometer a Routine Practice. New Research Suggests that routinely wearing a pedometer encourages people to walk about an extra mile, thereby lose weight and also lower their blood pressure. In addition to the above Health ethics, a non habitual and non abusive use of weight loss supplement could work for people who are not discipline in the natural dietary specification needed for a positive, resultant and constructive weight loss.

 The global spread of obesity has been fueled in large part by the growing availability and popularity of the Western-style diet, which is characterized by foods with high contents of sugars, salt, and fat — particularly from processed foods and red meat.

Click here to watch

Best Healthy Diet Tips to Weight Loss

Best Healthy Diet Tips to Weight LossIf you've ever tried to lose weight (and who hasn't), then you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off. But do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.

 1. Never get too hungry You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either.

2. Be honest about your daily calorie allowance Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.

3. Eat right post-workout People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control.

4. Use the red, orange and green rule At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger 5. Be a heavy drinker Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you'll feel fuller while taking in less calories.

 6. Kick the salt habit Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.

 7. Spice up your food Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins.

 8. Don't think diet soda will help you lose weight A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more. A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers' eating habits is unclear. But is that one can really worth it?

9. Focus on nutrient balance instead of calorie counting Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.

10. Plate food away from where you're eating By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren't hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, you'll have to get up, which helps you to be more mindful of what you are eating.

11. Keep a food record We know you've heard this time and time again. Well, that's because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn't. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!

12. Start with soup People who ate a low-calorie vegetable soup before a meal consumed 20% fewer calories at the meal, according to research from Penn State Unniversity. Have a low-calorie broth-based veggie soup before your largest meal of the day to reduce calories and lose weight without feeling hungry.

13. Take your time Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body's satiety cues won't be tuned in to those feelings of fullness yet and it's easier to overeat. Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run. (What should you do if you're dining out?

14. Outsmart your hunger hormone Even the most motivated and focused dieter will struggle to be successful at weight loss once hunger takes over. Our bodies secrete a hormone called ghrelin, which controls hunger and drives our appetite. If we don't understand, monitor, and control our ghrelin, we can forget about losing weight. Science tells us that the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. That's because ghrelin will spike after about 3 to 4 hours of fasting, so eating with regularity helps keep this eating trigger at bay. Ghrelin will also spike if we're deprived of carbs, so it's important to give our bodies and brains the carb fuel they need. When we skip meals or avoid carbs, we're inviting ghrelin to spike, which increases and makes us feel emotionally hungry. It makes us crave sugar and can derail even the healthiest eating routine.

 15. Dine anytime It's a myth that you'll gain weight as a direct result of eating after 7 p.m. I see many busy professionals at my private practice, and they often get home late. This doesn't mean that they should skip dinner if they're trying to lose weight. Many times, people stop eating by 5 p.m., which results in overeating the following day. This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be. Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.

16. Set a date with your kitchen Based on what I have applied in my practice, when it comes to weight loss we need to devote 80% of our efforts to nutrition and 20% to exercise. One way to do this is to schedule time and make a date with your supermarket and kitchen. Restaurant dishes are outside of your control, and the fact is, most times, those outrageous portions come loaded with salt and fat. Start cooking at home to better monitor your calorie intake. Schedule a day, like Sunday afternoon, to pre-cook for the week. Plan to roast a whole chicken. Cut up a batch of vegetables—like squash, peppers, eggplant, and sweet potatoes—toss them with a little olive oil and roast them in another pan alongside the chicken. Boil a pot of brown rice. Do all of this simultaneously and it should only take about an hour. Now you have the makings for Monday's burritos, Tuesday's stew, Wednesday's pasta dish, and so on. Each working evening, you should only need about 15 minutes in the kitchen to put it together—less time than you might spend heating up a fat-, salt- and sugar-filled frozen pizza!

17. Breathe away cravings This may seem obvious. After all, you have to breathe no matter what, right? But few of us breathe deeply or consciously. Think about it: when was the last time you took a long, slow, deep breath, and slowly let it out again? Deep breaths of that kind take you out of your immersion in momentary stress, oxygenate your brain and tissues, and they help to reduce stress hormones. Take breathing breaks throughout the day, or, better yet, pair those breaks with a quiet walk to disassociate from the stress. Just a couple of minutes of walking, a few long, deep breaths, and you will start to see the results in your body.

 18. Eat before a party or event Don't arrive at a big meal, event, or party starving. One study found that you'll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn't fast before the meal. And, you'll be more likely to eat 47% more calories of that first food before switching to healthier fare. Have a light snack before you go to an event so you don’t arrive ravenous.

19. Be adventurous with chopsticks Choosing chopsticks requires a bit more attention in picking up food from the plate. The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off. They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!.

 20. Wear fitted clothing The elastic waistband is the dieter's fashion enemy number one. When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up. Use this as a way of staying mindful of your goals and to help keep you from overeating.

 21. Celebrate healthy talk Instead of using words like "fat," say "fit"; change "can't" to "can"; "weak" to "strong"; "unhealthy" to "healthy." It takes practice but it can start to rewire how you think about your health and weight goals. New research commissioned by Special K surveying over 1,000 women, found that 9 out of 10 women who have a positive attitude about weight management reported either losing or maintaining their weight in the past year versus only about 50% of those with a negative attitude. And beyond being more successful, those with a positive attitude were eight times less likely to report having gained weight than women who think negatively. 25. Eat breakfast without fail A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time. If you're feeling full-blown hunger before noon, there's a chance you're not eating enough in the morning. Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.

22. Take 10 minutes to eat a treat Try this strategy to permanently reduce cravings: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focusing on the texture and taste, then swallow. Ask yourself whether you want another bite or if that one satisfied you. If you still want more, repeat, this time chewing the food 20 times. Continue this eating exercise for as long as you want or until you finish the serving (it should take about 10 minutes). "When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied," says Lesley Lutes, PhD, an associate professor in the department of psychology at East Carolina University. "Many of our participants told us that after a while, they didn't enjoy the treat as much as they thought they would, or they were content after just a couple of bites and were better able to stop eating when they were satisfied.".

 23. Make wearing a Pedometer a Routine Practice. New Research Suggests that routinely wearing a pedometer encourages people to walk about an extra mile, thereby lose weight and also lower their blood pressure.

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The global spread of obesity has been fueled in large part by the growing availability and popularity of the Western-style diet, which is characterized by foods with high contents of sugars, salt, and fat — particularly from processed foods and red meat.

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