The Best Weight Loss Secrets


Obesity is a growing problem in America. It has become the number one health concern, prompting even the government to get involved with trying to help Americans lose weight. Losing weight is not easy and most only discover this after they have gained a significant amount of weight. Fad diets are not the answer, but there are some tried and true weight loss secrets that work.

More Fiber and More Water
Fiber can be a dieter's best friend. You can find fiber in many foods, including in raw vegetables such as spinach, broccoli, and cauliflower. Eat a salad before or with each meal for a boost of fiber that will help you feel fuller before you begin your meal. Another option is a fiber supplement with a big glass of water about 20 minutes before your meals. This is a double-whammy for good health, as you need the extra water intake to lose weight. Fiber expands in your stomach and makes you feel fuller faster, which helps you to eat less, and be satisfied with the smaller amounts you will be eating.

You will also go to the bathroom more, which is good for intestinal health. The rule of six to eight glasses of water a day is helpful for people trying to lose weight. The water will help you feel more satisfied despite the smaller size of the meals you will be eating. You may be surprised to learn that sometimes a glass of water is what you needed, rather than a snack. Dehydration can sometimes be misinterpreted as hunger.

Eat Less and More Often
Eating three meals a day will not work for weight loss. You need to eat more often and keep portion control in mind. Ideally, you should try to eat every two hours. Keep nutrition and energy in mind with these mini-meals. A handful of almonds mixed with cranberries is an excellent snack, as is a cheese stick with four whole-wheat crackers. Eating these kinds of foods often ramps up your metabolism as your body always has food to burn in the digestive tract and if you eat a healthy mix of carbs and protein, you'll have energy, too. A good guide is to eat no meal larger than the size of the palm of your hand. Don't forget to always precede your meals with a big glass of water.

Burn the Calories
The simplest math of weight loss is you must burn more than you take in. If you burn more calories than you eat, you will lose weight. If you eat more than you burn, you will gain weight. The average human body burns around 1,500 calories a day just existing, so it is good sense to aim for less than this total on a daily basis. One pound of fat equals 3,500 calories, so that should give you an idea of just how hard it will be to take those pounds off.

This is why exercise is so important to weight loss. It is essential to find exercise you enjoy and move your body. Whether this means making housework a busy practice that makes you sweat or attending an aerobics class several times a week, find a way to get your body moving and burning those calories. Cardio exercise (exercise that gets your pulse rate up) is the best exercise for weight loss, so aim for activities that raise your heart rate and make you sweat. You need to exercise at least three to five times a week for a minimum of 30 minutes. Biking, swimming, jogging, power-walking, stair climbing and a host of other exercises are great cardio workouts.

Always check with your doctor before beginning any exercise program--you want to make sure you stay safe.