Weight Loss Basics

The following are the main basics of weight loss and will help you lose fat to look better, feel better, and live a healthier life.

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1) Take control of what you eat:

There are very few things that we have complete control over in our lives, but what we put in our mouths is almost always one of them. We don't have to lose control at a friend's or ordering in a restaurant, and we don't have to eat everything that's put in front of us.

We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week.

2) Cut down on sugar: Sugar?

All we hear about nowadays is fat. Remember that whatever we eat that we don't burn up gets turned into fat. Be careful about sugar in coffee and soda pop; it can add up quickly. And watch out for "fat free" foods. They are often full of sugar.

3) Avoid fried foods:

Fried foods, especially deep fried, contain a great deal of fat. We hear a lot about the advantages of chicken and fish, but all bets are off when they are fried. A McDonald's hamburger contains 9 grams of fat, but the Crispy Chicken and Filet-O-Fish sandwiches contain three times as much.

4) Eat more grains and vegetables:

Think native Chinese. They eat mostly rice and vegetables with a little meat for protein and flavor. (Don't confuse this with American Chinese restaurant dishes like deep fried sweet and sour pork!) When you eat meat, be sure it's lean.

5) Eat more often and never crash diet:

Never skip a meal, and eat healthy snacks between meals. Eating throughout the day prevents hunger pangs, provides consistent energy, and maintains metabolism efficiency.

When we skip a meal or go on a crash diet, our body thinks it's starving and slows down our metabolism to conserve energy. Our bodies conserve our fat stores; rapid weight loss comes from loss of water and muscle. And if that's not enough, excessive restriction just sets us up for failure.

6) Too much of a good thing:

"All I eat is salad, and I can't lose any weight!" Be careful with salad dressing, mayonnaise on sandwiches, and other condiments which are high in fat content. They can easily counter the healthy aspects of a meal.

7) Too little of a good thing:

But don't count out fat altogether. Fat is necessary to maintain a healthy body, and it helps to keep up both your energy level and metabolism.

8) Exercise regularly:

At home, at the gym, playing sports, participate in both muscular and aerobic activity on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you stop.