11 Tips to Lose That Extra Pounds

Obesity is one of the biggest problems faced by millions of people in America. Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease
2. hypertension
3. stroke
4. cancer
5. arthritis
6. diabetes

Losing Weight helps to prevent and control these diseases.

Although there are good programs, it is better to rely on a healthy weight loss option which will provide lifetime results. The two key factors in weight loss are exercise and controlled diet.

Here are fast tips that can change an over-weight's life:

1. Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner and stays in the tummy longer, slowing down the rate of digestion. Not to mention the other vitamins and fibers they also contain.

2. Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some foods combo's can be deceptive, for example if you are having a plate of salad topped with lot of high calorie dressing and a soda, they you have just had more calories then you might get from a combination of grilled chicken sandwich (with no cheese and dressing) plus diet soda. So be smart with what you eat. Prefer home cooked food as much as possible.

3. Eating smaller, healthy frequent meals will also help you cut down the total intake of calories compared to 3 big meals a day. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Give yourself a break: Being too restrictive can anyway demotivate you, so to give yourself regular breaks. But do not over-eat at the same time, be conservative and try to make up for it in other meals.

5. Drinks: Soda, juice, cream are all loaded with sugars which we usually do not account into out diet plan. They should be once-in-a-while indulgences only. Drink water instead. Drinking at least six to eight glasses of water a day keeps the body refreshed. Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Exercise: Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activites and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. Be practical on what your body can take and avoid overexertion.

7. Get motivation: Talk to people who have had success in weight loss and they will give you a lot of inspiration.

8. Get enough sleep, reduce stress and live happy.

9. Reward yourself when you reach your monthly weight loss milestones.

10. Never give up, even if you have failed a few times previously.

11. Eating slowly can lead to weight loss: Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

It is also advisable to seek a doctor to recommend the best weight loss regimen before starting any weight loss effort and they will also tell you if you have any medical condition that may prevent you to follow these tips.

More resources: Strip That Fats!