If you search internet with keywords Quick Weight Loss or Weight Loss tips, you will get tons of results. In fact, never get your weight lose in a short time. It need a long term of plans, including exercises, diet, eating program....

Here is ten Weight Loss Tips that combine all methods. You should follow strictly if you want to get weight loss permanently.

Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
easy weight loss

Tip 4: Do not Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

And now is your turn: follow the tips and see how much weight you lose. Again, you cannot get good result if you are to hurry. All the weight loss tips have same rule: long term, and never give up.

These Questions and Answers are recommended as "need to know on dieting" by WebMD. Hope it help for your dieting and losing weight.

Q Will chewing low-cal foods like sugar-free gum and celery help me burn calories?

A It might, but hardly enough to trigger weight loss. Gum and certain veggies are often called “negative-calorie” foods because they supposedly take more energy for your body to chew or digest than they contain.

The negative-calorie myth was put to the test when researchers at the Mayo Clinic in Rochester, Minnesota, asked people to chew sugarless gum at a rate of 100 bites per minute. After calculating the energy expended (about 11 calories per hour), they concluded that a person who chomped on a piece every waking hour of the day for a month would lose less than a pound. As for celery? All that crunching does burn energy, but it amounts to less than the 6-calorie stalk contains. The bottom line: If you really want to shed pounds, give your jaw a rest and start moving your body.

Q Can coffee really rev up my metabolism?

A It’s true: Java can stoke your calorie-burning furnace—provided you drink it black. A study in the journal Metabolism found that the caffeine in two cups of coffee may cause a 145- pound woman to expend up to 50 extra calories over the next four hours. “Caffeine stimulates your nervous system, signaling the body to release a small amount of energy from its fat stores,” says lead researcher Paul Arciero, Ph.D., an associate professor of exercise science at Skidmore College. “But stirring in milk, cream, or sugar can cause your insulin levels to rise, which diminishes that metabolic effect.”

Don’t try to accelerate the weight-loss process by sipping black coffee all day, though. Arciero recommends not exceeding three cups in a day, as too much caffeine can cause anxiety, nausea, and headaches.

Q Will eating after 8 p.m. make me gain weight?

A That all depends. Contrary to popular belief, the snack you have before bedtime won’t automatically be stored as fat. “The most important factor affecting your weight is how many total calories you eat each day, not what the clock reads when you eat them,” says Suzanne Farrell, R.D., a Denver nutritionist and a spokeswoman for the American Dietetic Association.

That said, skimping on meals during the day may set you up to overeat at night, which can pack on pounds. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate after sundown—and the higher their total calorie intake for the day.

“Our brain’s satiation mechanism—its way of telling us we’re ready to stop eating—tends to become weaker as the day progresses,” says John de Castro, Ph.D., lead study author and a professor of psychology at Sam Houston State University. “That means you may have to eat more in the evening in order to feel full.” His research suggests that having a larger breakfast, a moderate-size lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to nosh at night.

Q Would eating carbs, fat, and protein separately help me lose weight?

A No. While the concept of “food combining,” or eating certain nutrients at specific times (and excluding others), has fallen in and out of vogue for decades, there are no proven benefits. The theory is that different food types (proteins, fats, starches, sugars, and acidic foods) require their own digestive enzymes in order to be metabolized properly. Some claim that mixing these groups or eating them at the wrong times could cause digestive issues or weight gain. For advocates of this eating style, having orange juice and scrambled eggs at a sitting, or even a turkey sandwich, is forbidden.

To determine if a food-combining diet could confer any health or weightloss benefits, researchers at University Hospital Geneva in Switzerland put two sets of obese patients on low-calorie diets for six weeks. The first group followed a food-combining plan (eating carbohydrates at one meal and fats and protein at another), while the second ate meals that contained all three nutrients. While both groups took in the same amount of calories, those on the balanced diet actually lost about 3 pounds more than the food combining group—and lowered their blood pressure to boot.

Q Should I eat a doughnut at morning work meetings, or have nothing at all?

A Doughnuts are the better choice, but just marginally. “Not only are they excessively high in fat, but doughnuts are also made with sugar and white flour, carbohydrates that are quickly absorbed into your bloodstream,” says Farrell. “You may feel satisfied during your meeting, but you’ll probably start feeling hungry shortly thereafter.” Over time, these breakfasts may lead to weight gain: A Saint Louis University study found that women who chose carb-rich meals over higher-protein ones ate about 400 more calories and had stronger cravings over the next 36 hours.
(to be continued)

Here are five easy steps to turn your body into a fat burning machine.

1. Stay in motion.

You've heard that it's hard to hit a moving target? Well, the fat cannot hit you if you're moving either. Get rid of the remote control and stay off the couch. It's tempting to watch tv for periods of time, but as Oprah's trainer says "In order to burn fat, you have to move."

Another great tip about always moving is to stop parking so close to the grocery store or health club. Try parking far away and walking to your destination from your new parking spot. Your body will thank you.

2. You are what you eat

If you eat tons of fat, guess what you eventually turn into? You guessed it - fat. In order to burn more fat you need to eat less of it. Find foods low in fat and make them a part of your regular diet. A diet of healthy foods can assist your body in burning fat throughout the entire day. For example, a turkey burger can be just as tasty as a regular hamburger without the added fat.

Eat early and often.

Be sure to eat breakfast and keep eating every few hours throughout the day. This will keep your motor running and keep the fat burning. Don't miss breakfast, it is the most important meal of the day as it gets your body conditioned to start burning calories and fat.

Hit the weight room.

You don't need ot be a world class weightlifter, just mix in some barbells or dumbbells everyday. Building muscle burns fat. Building more muscle burns more fat. Simple as that. Be sure to consult a professional if you have never lifted weights before, you definitely want to make sure you lift weights the correct way in order to avoid injury.

5. Be sure to include cardio in your workout.

Nothing gets the body burning fat more than a great cardio workout, especially in the morning. Choose your favorite cardio exercise, whether it's walking, running or cycling`. When you include a good 20-30 minute cardio program each day, your body will burn fat at a record pace.

One last note.
It is imperative that you remain consistent with these five critical steps to fat burning. If you implement each step regularly throughout the week, your body will be a fat burning machine.

1. Take Control of What You Eat
There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us.
Consider this: 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. And what about our friends?

2. Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.
Related Tutorial Topic: Raise Your Metabolism and Burn More Calories

3. Eat More Fruits, Vegetables and Whole Grains
People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.
Historically, the Chinese ate mostly rice and vegetables with a little lean meat for protein and flavor, nothing like the American Chinese restaurant dishes of deep fried sweet and sour pork. A step back to more natural foods would improve our health and waistlines.

4. Eat More Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.


5. Cut Down on Sugar
Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.
Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.
The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.
The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.
Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

6. Too Much of a Bad Thing
Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as important as it is to select the healthiest foods, it is also important to consider how they are prepared.
Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried.

"Fried food? All I eat is salad and I still can't lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.
And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.

7. Too Little of a Good Thing
But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.

8. Exercise Regularly
People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.
At home, at the gym, or playing sports, participate in both aerobic and strength building activities 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're done exercising.
If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!

9. Take It Easy
Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.
A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.

10. Begin Now
You can achieve your goals, but it won't likely happen as a result of the next fad diet. Or the one after that.
Learning to eat well and exercise is the only solution to long term weight loss.

Are you ready to diet? Again? Diets entice us with promises of quick weight loss. But the people we know who eat well and look healthy aren't dieting at all. They have simply adopted good eating habits.

Diets can be so restrictive that they set you up for failure. Some are so low in caloric intake that you literally don't have the energy to continue with them. And while most diets produce quick weight loss at the outset, they often cause your metabolism to slow.

The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more.

Many Diet Plans Are Designed for Temporary Use and Lead to Temporary Weight Loss

You do not need to join a commercial diet program, purchase special foods or dietary supplements, or use diet pills to succeed at weight loss. In fact, the best thing that you could do would be to start eating healthy right now and continue to do so for the rest of your life.

Of course very few people could do such a thing, so think of a diet or the use of diet aids as tools to help you get started. A good diet plan can teach you how to eat well and give you a jump-start toward meeting your goals.

But whatever path you choose to follow now, your goal should be to make it on your own at some point down the road. Many diet plans are designed for temporary use during weight loss, but only sound knowledge put to practice will provide a permanent solution.

A good diet plan will be healthy from the start, and will be based on principles that you can follow for a lifetime. In fact, if you have found the right diet plan, it will be one that you will want to follow for a lifetime.

Most All Diet Plans Work

Follow almost any diet plan and you will lose weight. This is because whether you are counting calories, fat, or carbohydrates, or restricting certain types of food, you are ultimately restricting the number of calories you consume. The formula for losing weight is very simple: Consume fewer calories than you burn.

So, what should you eat? You would likely do well to eat mostly fruit, vegetables, whole grains, legumes (lentils, dry beans and peas), and limited amounts of lean animal protein (reduced-fat dairy, fish, chicken, and lean cuts of other meats). Also choose whole and natural foods over processed foods whenever possible. Foods with good nutritional value are not only healthy, they help you lose weight.

The above paragraph describes a commonly accepted, healthy way of eating that for most people will result in weight loss and improved health. But there are many diet plans to choose from.

Finding the Right Diet Plan

After learning the fundamentals of diet and weight loss you will be able to choose the diet plan, or simply a healthier way to eat, that is right for you. You will be able to steer clear of marketing gimmicks and promises of short term results, and find a solution based on sound, realistic and healthy principles.

While diet trends come and go, the most basic form of dieting, the low calorie diet, will always be popular. It is based on simply reducing the number of calories you consume. Recent diet trends include the low fat diet and, most recently, the low carb diet.

Trans Fat (Trans Fatty Acid)

A fat that is produced when polyunsaturated fat (oil) is turned into solid fat through a chemical process called hydrogenation.

Unit

An amount or quantity used as a standard of measurement. Examples are inch, degree, calorie, and hour.

Vitamin A (Retinol)

A fat-soluble vitamin essential for proper vision and healthy skin. Found in egg yolk, butter, and most yellow and orange fruits and vegetables, especially carrots.

Vitamin B1 (Thiamine)

A water-soluble vitamin, part of the vitamin B complex. The body needs it to break down carbohydrates, fat and protein. Vitamin B1 is also essential for proper functioning of nerve cells, heart and muscles. A deficiency of thiamine can cause weakness, fatigue, and nerve damage. Found in organ meats, whole grains, yeast, nuts, yoghurt and oysters.

Vitamin B2 (Riboflavin)

A water-soluble vitamin, part of the vitamin B complex. It helps the body process amino acids and fats, make antibodies and red blood cells, and maintain good vision, hair, nails and skin. A deficiency of vitamin B2 may result in itching and burning eyes, digestive disturbances, sores in the mouth and on the lips, retarded growth, sluggishness, and trembling. It is found in dairy products, dark green leafy vegetables, whole grains and enriched bread and cereal.

Vitamin B3 (Niacin, Nicotinic Acid, Nicotinamide)

A water-soluble vitamin, part of the vitamin B complex. Is especially important for digestion and appetite, as well as tissue and nerve cells. Found in meats, milk, eggs, cereals, legumes, coffee, and tea.

Vitamin B5 (Pantothenic Acid)

A water-soluble vitamin, part of the vitamin B complex. Helps release energy from protein, carbohydrates, and fat, and utilize other vitamins. It improves the body's resistance to stress and helps in cell building. The main sources are meats and eggs.

Vitamin B6 (Pyridoxine, Pyridoxal Phosphate, Pyridoxamine)

A water-soluble vitamin, part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system which are needed to fight many diseases. It also acts in the formation of red blood cells and helps maintain the proper balance of sodium and potassium which regulate body fluids. Good sources of vitamin B6 are meat, poultry, fish, whole grains, enriched bread and cereal, legumes, green leafy vegetables.

Vitamin B9 (Folic Acid, Folate, Folacin, Pteroylglutamic Acid)

A water-soluble vitamin, part of the vitamin B complex. It is essential for the synthesis of DNA and RNA, production of red blood cells, wound healing, building muscles, maintenance of the nervous system and for every function that requires cell division. It is especially important for a woman to take vitamin B9 before conception to help prevent neural tube defects in a fetus. Vitamin B9 can be obtained from green leafy vegetables, citrus fruits, liver, and yeast.

Vitamin B12 (Cyanocobalamin)

A water-soluble vitamin, part of the vitamin B complex. It is necessary for making red blood cells and DNA. A lack of vitamin B12 in the diet affects nearly all body tissues, with some of the most serious affects being on the nervous system. It is found in eggs, meat, poultry, shellfish, milk, and milk products.

Vitamin B Complex

Also called the B-group vitamins. A group of eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), and biotin (H). These vitamins are essential for the breakdown of carbohydrates into glucose and for healthy state of skin, hair, eyes and liver.

Vitamin C (Ascorbic Acid)

A water-soluble vitamin which helps maintain healthy bones, teeth, gums, ligaments, and blood vessels. It is also responsible for the immune system's response to infection. Found in fruits and vegetables, such as oranges, berries, tomatoes, and leafy greens.

Vitamin D (Calciferol)

A fat-soluble vitamin. Vitamin D is necessary for healthy bones and teeth, proper balance of calcium and phosphorus, and the production of new skin cells. It is formed in the skin under sunlight. Fortified milk, eggs and liver are also sources of vitamin D.

Vitamin E (Tocopherol)

A fat-soluble vitamin that protects cell membranes from damage. It also helps in the formation of red blood cells and in the utilization of vitamin K. It can be found in seeds, whole-grain products, egg yolk, and green leafy vegetables.

Vitamin H (Biotin)

A water-soluble vitamin, part of the vitamin B complex. Biotin helps with fat synthesis and breakdown. It is present in liver, egg yolk and legumes.

Vitamin K

A fat-soluble vitamin used in the body to control blood clotting. Vitamin K is found in nature in two forms: K1, also called phylloquinone, and K2, also called menaquinone. Vitamin K3, or menadione, is a man-made form of this vitamin. Vitamin K is found in leafy vegetables, cheese, liver, coffee, bacon, and green tea.

Zinc

Chemical symbol Zn. A trace mineral that is important for many body functions such as immune resistance, wound healing, digestion, reproduction, physical growth, diabetes control, taste and smell sensations. Many enzymes in the human body require zinc for proper functioning. Zinc can be found in such foods as red meat, poultry and seafood.

Non-essential Fatty Acids

Saturated and monounsaturated fatty acids that can be synthesised in the body and their intake is not essential.

Nutrient

A substance in food that is needed by the body to maintain life and health. Nutrients include protein, fats, vitamins, minerals, etc.

Omega-3

Also called Omega-3 fatty acids. Essential fatty acids. Improve heart health, reduce hypertension, improve depression and symptoms of other mental health problems. Found in fish and in vegetable sources such as flax seeds, walnuts, canola oil, and dark green leafy vegetables.

Omega-6

Also called Omega-6 fatty acids. Essential fatty acids found in safflower, sunflower, corn and sesame oils.

Phosphorus

Chemical symbol P. A mineral vital to energy production. It also helps build bone and teeth and form cell membranes and genetic material. The best sources of phosphorus are dairy foods, meat, and fish.

Polyunsaturated Fat

A form of fat that is liquid at room temperature. In small amounts, it tends to lower only LDL-cholesterol levels while when consumed in large amounts, lowers both HDL and LDL levels. Polyunsaturated fats are found in corn, soybean, and safflower oils, and many types of nuts.

Potassium

Chemical symbol K. A mineral needed for maintaining fluid balance, transmitting nerve impulses, and making protein. Potassium is found in broccoli, leafy green vegetables, citrus fruits, bananas, dried fruits, and legumes.

Protein

One of the three nutrients that supply calories to the body. Protein makes all life possible because it is the major structural material in the body forming muscle, bone, skin, blood, and hormones. Thousands of different proteins exist in the body, all made up from the 20 different amino acid building blocks. Protein is found in meats, dairy products, eggs, milk, as well as some vegetables and food starches.

RDA (Recommended Dietary Allowance)

Recommendations made by a board of nutrition experts on the amount of nutrients healthy individuals should consume daily.

RNA (Ribonucleic Acid)

A substance found in the nucleus of a cell. RNA copies genetic information from DNA and then translates it into proteins.

Saturated Fat

A form of fat that is usually solid at room temperature. Eating a diet high in saturated fat raises blood cholesterol. Saturated fat is found in dairy products, fatty meats, the skin and fat of chicken and turkey, lard, palm oil, and coconut oil.

Selenium

Chemical symbol Se. A trace mineral acting as an antioxidant. It promotes healthy immune system and heart functions and protects red blood cells and cell membranes. Sources of selenium are seafood, meat, and whole grains.

Sodium

Chemical symbol Na. A mineral needed by the body to keep body fluids in balance. The chief source of sodium is table salt, often called common salt.

Sucrose

Also known as white or table sugar. It is a combination of fructose and glucose and can be found in many plants.

Sugars

A class of carbohydrates that taste sweet. They provide calories and raise blood glucose levels. Lactose, glucose, fructose, and sucrose are sugars.

Sulfur

Chemical symbol S. A mineral present in protein, biotin, thiamine and the hormone insulin. Sulfur is necessary for the production of collagen, which helps form connective tissue in the body. Sulfur is also a component of keratin, the chief ingredient in hair, skin, and nails. The main sources of sulfur are protein-rich foods.

Energy Balance

Also called caloric balance. The difference between the number of calories you consume and the number of calories you burn. If the numbers are equal, your weight will not change. If the number of calories you consume is larger than the number you burn, you will gain weight. If the number you burn is larger than the number you consume, you will lose weight. In Weight Loss Program, energy balance is called Your Balance.

Enzyme

A protein produced by certain cells, which speeds up chemical reactions in the body.
Essential Fatty Acids (EFAs)

Polyunsaturated fatty acid that cannot be produced by the body and therefore must be obtained from food. EFAs are necessary for the normal functioning of the reproductive and endocrine systems. The best dietary sources are vegetable oils such as safflower, soy and corn oils.

Fat

One of the three nutrients that supply calories to the body. Fat is a soft greasy substance. Total fat is the sum of saturated, monounsaturated, and polyunsaturated fats. Excess intake of fat, especially saturated fat, can increase the risk of heart disease and stroke.

Fatty Acid

The basic molecule of a fat cell. Each type of fat is a mixture of different fatty acids. For further information, see Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Essential Fatty Acids, Non-essential Fatty Acids, Trans Fatty Acids.

Fiber

A type of carbohydrates, the part of fruits and vegetables that cannot be digested. There are two types of fiber in food – soluble and insoluble. Fiber helps move food waste out of the body more quickly. It is also thought to lower cholesterol levels and help control blood glucose levels. Fiber is found in fruits, vegetables, beans and peas, nuts, seeds, breads and cereals.

Fluoride

A compound of fluorine. Helps in formation of bones and teeth and prevents teeth decay. Fluoride may be present in drinking water or applied to the teeth. The sources are seafood, fluoridated water and toothpastes.

Fructose

A type of sugar found in many fruits and vegetables and in honey. Fructose in the body may be converted into glucose by the liver and intestines. Fructose is the sweetest of sugars.

Glucose

A type of sugar found in fruits and honey that is a major energy source for all cellular and bodily functions, especially the brain. Glucose is obtained through the breakdown of food in the digestive system. It is carried to each cell through the bloodstream. The natural form (D-glucose) is also referred to as dextrose, especially in the food industry.

Hemoglobin

A protein in red blood cells that transports oxygen to the tissues of the body and gives blood its red color.

Hormone

A chemical substance within the body that is secreted by one type of cells and affects another type of cells. Hormones are released directly into the bloodstream, other body fluids, or adjacent tissues. Hormonal actions can include stimulation or inhibition of growth, activation of the immune system, regulation of metabolism, and the production and release of other hormones.

Iodine

Chemical symbol I. A mineral required by the thyroid gland for the production of thyroid hormones that regulate the metabolism and set the basal metabolic rate. It is found in saltwater fish, shellfish, seaweed and iodized salt.

Iron

Chemical symbol Fe. A mineral essential for the formation of hemoglobin and myoglobin. The sources of iron in food are red meat, fish and shellfish, poultry, lentils, beans, green leafy vegetables, and dried fruits.

Lactose

A type of sugar found in dairy products.

Macronutrients

Essential nutrients needed by the human body in large quantities for normal functioning. They include carbohydrates, proteins, fats, and water. Some minerals, such as calcium, are also regarded as macronutrients.

Magnesium

Chemical symbol Mg. A mineral used by the body for maintaining muscles, nerves, and bones, making new cells and protein, activating B vitamins, and blood clotting. It is found in whole grains, nuts, legumes, and dark green leafy vegetables.

Manganese

Chemical symbol Mn. A trace mineral that is required to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system, blood sugar balance, and is involved in reproduction and bone growth. Sources include leafy vegetables, bananas, beans, blueberries, bran, chocolate, peas, and whole grains.

Metabolism

The physical and chemical processes within a body by which protein, fats, carbohydrates and water from food are converted to energy and the building material for cells and tissues.

Micronutrients

Essential nutrients needed by the human body in small quantities. They include vitamins and most minerals.

Minerals

Inorganic elements that come from the soil and water. They are necessary for normal body function. Minerals are divided into two groups. Major minerals (calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur) are found in the body in amounts larger than 5 grams. Trace minerals (chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc) are found in the body in amounts less than 5 grams.

Molybdenum

Chemical symbol Mo. A trace mineral required to activate certain enzymes that are involved in the metabolism of carbohydrates, fats, and proteins. Can be found in organ meat, cereals, and legumes.

Monounsaturated Fat

An oily type of fat found in large amounts in plant foods, including olive, peanut and canola oil. Eating foods that contain monounsaturated fat may help lower cholesterol and reduce heart disease risk. However, it has the same number of calories as other types of fat, and so it may still contribute to weight gain if eaten in excess.

Myoglobin

A protein that receives oxygen from hemoglobin and stores it in the muscle cells.

Alcohol

Also called ethanol or ethyl alcohol. A tasteless and colorless volatile liquid with the chemical formula C2H5OH that occurs naturally during fermentation when sugars are processed by yeast.

Amino Acid

Any of the 20 molecules that are the basic building blocks of proteins. The sequence of amino acids in a protein and, hence, the function of a protein is determined by the genetic code. The body can make some amino acids, while others must be supplied by foods containing proteins.

Ascorbic Acid

The chemical name for vitamin C.

Blood Sugar

Also called blood glucose. The level of glucose in the blood stream. If the level is too low, hypoglycemia occurs, which causes hunger and poor concentration. If the level is too high, it can lead to an overproduction of insulin – a hormone that triggers cravings and fat storage; this condition is known as hyperglycemia.

BMR (Basal Metabolic Rate)

The energy the body uses at rest to maintain normal functioning.

Calcium

Chemical symbol Ca. A mineral that gives strength to bones and teeth, it is essential for muscle contraction, blood clotting, and nerve function. Approximately 99% of the body's calcium is contained in teeth and bones. It is found in dairy foods and leafy vegetables.

Calorie

Abbreviated to cal. A unit of measurement; the amount of energy needed to raise the temperature of one gram of water by 1 degree Celsius. A food calorie is actually equal to 1,000 calories (1 food calorie = 1 kilocalorie).

Caloric Expenditure

The number of calories you burn when at rest and when exercising.

Caloric Intake

The number of calories you consume in your food.

Carbohydrates

Also called carbs. One of the three nutrients that supply calories to the body. They may be simple (sugars) or complex (starches and fiber). Carbohydrates are mainly found in cereals, fruits and vegetables.

Chloride

A component of many mineral salts, including common salt. It is involved in fluid balance and acid-base balance, and is part of the acid in the stomach.

Cholesterol

A fat-like substance that is found in certain foods and is also made in the body. Cholesterol travels through the bloodstream as low-density lipoproteins (LDL, or "bad" cholesterol) and high-density lipoproteins (HDL, or "good" cholesterol). LDL delivers cholesterol to the body cells, while HDL takes cholesterol out of the bloodstream. Too much cholesterol may cause fat build up in the artery walls and lead to arteriosclerosis, a disease that slows or stops the flow of blood. Egg yolks and butter contain a lot of cholesterol.

Chromium

Chemical symbol Cr. A mineral important for the metabolism of carbohydrates and fats. It helps build lean muscle tissue and regulate blood sugar level. Chromium is found in meat, vegetable oil, and whole grain cereal.

Copper

Chemical symbol Cu. A trace mineral important for the formation of red blood cells and for keeping bones, blood vessels, nerves and the immune system healthy. Copper is also involved in the absorption, storage and metabolism of iron. Copper is found in organ meats, shellfish, legumes, and nuts.

Diet

1. The mix of foods and drink that a person normally consumes.
2. A limited list of food and drink that a person is allowed for medical reasons or if he wants to lose, gain or maintain weight.

DNA (Deoxyribonucleic Acid)

A substance that carries genetic information. It is found in the nucleus of a cell. DNA determines the structure, function and behavior of a cell.

Your metabolism is the whole range of chemical reactions in your body's cells that turn the food you eat into living tissue, energy, and waste products. Your metabolism is a combination of two processes:

* catabolism, when food is broken down into simpler components. This is accompanied by the release of energy that heats the body, enables the body to move and provides fuel for anabolism;
* anabolism, when the body uses the energy released as a result of catabolism to make new cells, maintain body tissues and store energy for future use.

These two complementary metabolic processes are controlled by systems of hormones which switch your body from anabolic to catabolic mode and vice versa. One result of this metabolic switching system is that your body gains or loses weight.

Your daily calorie burn is affected by how much you exercise, the amount of fat and muscle in your body and your basal metabolic rate (BMR). Your BMR is the speed at which your body burns up energy (calories) while at rest. This can determine your tendency to gain or lose weight.

What Factors Influence My BMR?

Many factors affect your BMR:

* Genetics: Some of us are born with a faster metabolism and some with a slower metabolism.
* Gender: Men have a greater muscle mass and a lower body fat percentage so they generally have a higher BMR.
* Age: Younger people have more actively dividing body cells. Cell division consumes a lot of energy and that is why their metabolism is very fast. Your BMR declines approximately by 2% every 10 years after you turn 20.
* Height: The taller a person is, the higher their BMR because their body surface area is larger and so heat loss is greater.
* Body composition: It requires more energy to sustain muscle mass than fat. The more muscle mass you have, the higher your BMR.
* Glands: Thyroxin (produced by the thyroid gland) is a key BMR-regulator, which regulates the metabolic activity of the body. The more thyroxin produced, the higher your BMR. Adrenaline also increases your BMR but to a lesser extent.
* Hormones: Some surveys have found that a woman's metabolism dips just before ovulation and again at menstruation. BMR then starts to rise when the body temperature climbs. Menopause causes the metabolism to slow down.
* Stress: Stress hormones can raise your BMR.
* Exercise: This not only burns calories, it also helps raise your BMR by building extra muscle.
* Diet: Excessive calorie restriction, or starvation, can dramatically reduce your BMR.
* Stimulants: Your metabolic rate rises temporarily after ingesting caffeine and nicotine. This also raises your heart rate.
* Temperature: A low external temperature causes an increase in BMR. This creates the extra heat needed to maintain the body's internal temperature.

Can I Control My Metabolism?

Good news – yes, you can! Here are five practical and safe ways to boost your metabolism.

1. Exercise. It takes more calories to maintain muscle than fat. This is why the most effective way to boost your metabolism is to increase your muscle mass through exercise. Your metabolic rate rises temporarily during a workout and for up to an hour afterwards, in addition to the longer term rise due to increased muscle bulk.
2. Eat enough. A common mistake is taking in too few calories. This, as a rule, has an adverse effect. When you deprive yourself of calories, your body thinks it is in starvation mode and your metabolism will slow down to conserve energy reserves.
3. Eat breakfast. If you skip breakfast, this is a message to your body that you are starving because you haven't had food for at least 12 hours. As a protective mechanism, your metabolism slows down and the body starts storing fat. By having breakfast, you are telling your body that there is no danger of famine. Your metabolism is boosted which helps to burn excess calories.
4. Eat smaller, more frequent meals. Eating one or two huge meals each day will slow your metabolism and tend to make you gain weight. The reason is that your body doesn't get enough energy to function properly through the hungry periods. When you do eat your large meal your body is then primed to store some of the energy as fat. It is better to snack frequently on fruits, vegetables and grains.
5. Drink water. The recommended amount is eight glasses per day. Your metabolism needs plenty of water to function properly. Carry a bottle of water with you and drink frequently throughout the day.

13 Benefits of Exercising

A physical activity program will bring you long-term, as well as short-term benefits. The beneficial effects of exercise will help to keep you motivated and help you to burn calories.
Here is how exercise can improve your quality of life:

1. It tones and strengthens your muscles. This improves your looks, whether you are male or female. It also raises your metabolic rate and so helps burn more calories.
2. Increases your energy and endurance levels.
3. Improves your posture and coordination and helps you feel "lighter".
4. Strengthens your immune system.
5. Decreases the risk of osteoporosis. Regular exercise delays bone loss and promotes bone formation.
6. Improves the quality of your sleep.
7. Reduces the risk of developing high blood pressure.
8. Lowers stress and boosts mood by causing your body to release natural mood-enhancing endorphins during physical activity. Statistics show that people who do physical exercise are three times less likely to be depressed than less active people.
9. Improves your self-esteem because it helps you feel good about your improving body shape.
10. Gives you a break from your daily routine, workouts can be fun.
11. Improves the circulation of blood and oxygen to vital organs.
12. Better blood circulation improves your skin color and texture.
13. Your improved fitness will result in enhanced sexual performance.

How-to's

1. Consult with your doctor when choosing the program. You may need a brief medical check-up to make sure that your chosen program is appropriate for you.
2. Choose a realistic, achievable fitness goal.
3. Choose activities that you enjoy.
4. Begin with a low intensity exercise plan and then increase your exercise slowly.
5. One step at a time, this is the key to healthy exercise.
6. Exercise with a friend.
7. Work out at different times of the day and then write down how you feel before and after each work out. Discover the best time of day to work out and then try to exercise regularly at that time.
8. Avoid any exercise that hurts.
9. Stop exercising and consult with your doctor if nausea, dizziness, breathlessness, or persistent muscle soreness occur.
10. Remember: slow and steady, especially in the early stages.
11. Exercise works best when accompanied by a healthy diet.
12. Don't make your lack of leisure time an excuse. The busier and more stressful your life is, the more you need to set aside time to exercise. Your health has a high priority.

Get More Exercise into Your Life

The gym is not the only place where you can exercise. Once you bring regular exercise into your lifestyle, you'll be surprised at how quickly it will become a habit. You can combine your regular fitness training with normal daily activities. Here are a few ideas, I'm sure you can think of more like this:

* Why not turn on the music and do chores at a brisk pace, exaggerating your movements?
* Get off the bus two stops before your destination and walk the rest of the way.
* Use the stairs instead of the elevator.
* Get rid of the power lawn mower or the riding mower. A push mower will make you burn up extra calories.
* Play actively with the kids. Football, playing catch or Frisbee throwing is not just fun, it burns those extra calories.
* At the supermarket, carry your bags out to the car without using the shopping cart. Take care not to lift loads that are too heavy, though.
* Take the "long way around" if you are walking somewhere.
* Get up to change the TV channel instead of using the remote. This will engage your leg muscles.
* Walk to a co-worker in your office and chat face to face instead of sending an e-mail or instant message.
* Jump rope. You can do this inside the house if it rains or is too cold outside.

What Is the Food Pyramid?

The Healthy Eating Pyramid is a guide developed by the U.S. Department of Agriculture to help you plan a healthy diet.

Why Is it Helpful?

The Pyramid helps you choose what and how much to eat from each food group so that you:

* Get the nutrients you need.
* Consume the correct amount of energy to control your weight.
* Restrict your intake of fats, sugar or alcohol.

Food Groups

The Healthy Eating Pyramid has six levels. Foods from the six major food groups are shown in the levels of the Pyramid. The food groups are:

* grains;
* vegetables;
* fruits;
* milk and dairy products;
* meat, fish, beans and nuts;
* oils and fats.

Each of these food groups provides some of the nutrients you need (but not all). Foods from one group cannot replace those from another and they are all equally important. For good health, you need them all.

The first group: This group is mainly derived from grains. It includes breads, cereals and pasta. These foods should make up the greatest part of your daily diet. Aim at 6 to 11 servings a day.

The second and third groups: These are foods from plant sources – vegetables and fruits. Most people need to eat more of these foods as they supply fiber, vitamins and minerals. The recommendation is to eat 3 to 5 servings of vegetables and 2 to 4 servings of fruits daily.

The fourth group: These are dairy products such as milk, yoghurt and cheese. These foods are an important source of protein and calcium. The recommended daily amount is 2 to 3 servings per day.

The fifth group: This includes meat, poultry, fish and eggs. Dried beans and nuts are also in this group. Recommended daily servings are 2 to 3. These foods are important because they provide protein, calcium, iron and zinc.

The last group: Fats, oils and sugars. These foods provide taste and calories. A small amount of oil or fat is needed but it should be used sparingly due to the high energy content. Sugar will contribute extra calories with no other nutritional benefits.

The number of food servings a person needs depends upon their sex, age, body type and physical activity. We recommend that you consult a dietitian to determine your exact needs.

For many people, it is difficult to lose more than a few pounds, and few succeed in remaining at the reduced weight. The difficulty in losing weight and keeping it off leads many people to turn to a professional or commercial weight-loss program for help. When considering joining a weight-loss program, choose wisely.

Almost any of the commercial weight-loss programs can work, but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn through physical activity each day (or both).

What Should I Look for in a Weight-Loss Program?

* Make sure it is safe. Whether you create your own program or use a commercial one, make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals, and protein. The weight-loss diet should be low in calories (energy) only, not in essential vitamins or minerals.

* Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor thinks your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie-restricted diets, there is an initial rapid weight loss during the first 1 to 2 weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss should be expected.

When inquiring about a commercial weight-loss program, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods. Other important questions to ask of any potential weight-loss program include:

* Does the staff consist of qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?

* Are food choices flexible and suitable?

* Are weight goals set by the client and the health professional?

* What percentage of people complete the program?

* What is the average weight loss among people who finish the program?

* What percentage of people have problems or side effects? What are they?

If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, your doctor should evaluate you before you start a program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.

Also, a doctor should be able to recommend appropriate programs and help you come up with a sensible weight-loss goal. If you plan to use a very-low-calorie diet, you definitely should be examined and monitored by a doctor.

What Else Should I Look for in a Weight-Loss Program?

Your program should include plans for weight maintenance after the weight-loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.

Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight-loss programs. The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.

Being overweight is too often viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a life-long effort. To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of money and effort.

Your body weight is dependent on the number of calories you consume and the number of calories burn each day. To lose weight you have to eat lesser calories than what your body needs or burn more calories than you consume.

Being overweight not only causes a lot of weight-related health problems but also diminishes self confidence. Many people are unhappy with their current weight and are on the look for finding a quickest way to lose weight. One has to ascertain if you are at healthy weight or not. If you need to lose weight, you need to consult a doctor or dietitian before looking for a quickest way to lose weight.

Here are some tips for finding a quickest way to lose weight.

1. Eat smaller 5-6 meals instead of large 3 meals a day. Never skip meals as it slows down the metabolism and burns lesser calories.

2. Include leafy green vegetables and fruits into your daily diet. They are not only rich sources of fiber and water but also make you feel full.

3. Adequate rest and sleep helps to balance the leptin levels in the body and helps in weight loss.

4. Proper diet though effective for weight loss needs to be supplemented with adequate exercise. Moderate exercises for 30 minutes everyday is essential for faster weight loss. Exercises not only help build muscles but also increase the metabolism rate that aids in burning calories.

5. Drinking plenty of water keeps you hydrated; it has zero calories and gives you a ‘full’ feeling.

6. Try to remain active through out your day. Use stairs instead of the elevator, or bike instead of driving.

7. Stay away from fast foods, high carbohydrate foods, sodas, fried foods and junk food.

8. Do not try fad diets as there is every possibility that you will gain back all the weight lost through these diets.

9. Control and measure the portions and the type of food you consume. Never overeat or eat when you are full.

10. To lose weight one has to be consistent and disciplined to stick to your plan of action and not give up on your goal.

The quickest way to lose weight is to set a realistic target for weight loss and go in for a lifestyle adjustment. By changing your diet, drinking plenty of water and doing resistance exercise you can lose weight without too much effort. This is a more healthy, ideal and quickest way to lose weight.

If you want to reach your weight loss and fitness goals as quickly and safely as possible, here are some common myths to steer clear of:

Myth # 1: You shouldn't start weight training until you've lost most of the weight you want to lose because it will slow down your fat loss, trap your fat in the muscle, or who knows what else!
FACT: Weight training is vital to a weight loss program because it turns up the metabolic fires that burn calories -- and it tones your muscles. You should start weight training immediately.

Myth # 2: You should always do your weight training just before your aerobic exercise session because you burn more fat that way. I've even heard that you should weight train, eat two raw carrots, and then do your aerobic exercise.
FACT: The order in which you exercise does not affect how you lose weight. I always recommend weight training just after your aerobic exercise (such as walking) simply because your muscles are warm and supple and much less prone to injuries.

Myth # 3: You'll burn more calories jogging a mile than walking a mile.
FACT: Caloric expenditure is 62 calories per 100 pounds body weight per mile traveled... walked or jogged! For example, if you weigh 150 pounds, you expend 93 calories per mile walked or jogged (62 x 1.5).

Myth # 4: Some fancy exercise machine-of-the-month burns more calories than any other "natural" exercise.
FACT: One thing that many people seem to be confused about is how many calories are expended during different types of exercise. For example, I receive lots of questions regarding how many calories are burned with fancy exercise machines or certain unusual exercises that are supposed to burn lots of calories. Folks, don't be fooled by this stuff! Here's the bottom line: The caloric expenditure is directly related to the amount of effort an activity requires. In general, the more difficult it feels, the more calories you burn. The easier it feels the fewer calories you burn. That's it! I don't care how fancy or expensive the equipment is, the harder you work the more calories you burn.

Myth # 5: You burn more fat if you exercise on an empty stomach.
FACT: Exercising on an empty stomach does not affect how you lose weight. In fact, it may hinder it if you don't have the energy to exercise. You should at least drink a glass of juice prior to your workout if you're exercising in the morning.

Myth # 6: Weight training with free weights is much more effective than withmachines.
FACT: For the purposes of general fitness, muscle toning and weight loss, it doesn't matter. My suggestion is to do whichever you are most comfortable with and are most likely to do on a regular basis.

Myth # 7: Exercising for 30 minutes two to three times per week is sufficient for weight loss.
FACT: That's better than doing nothing but it's not optimal. I firmly believe that God designed our bodies to be active DAILY. When we exercise daily we are healthier, leaner, more energetic... the list goes on and on. Also, daily exercise boosts your metabolism like nothing else can. I recommend working up to 30 to 60 minutes of daily aerobic exercise and three days of weight training per week.

Myth # 8: Low-intensity exercise puts you in the "fat burning zone" and is ideal for weight loss.
FACT: Review my archived article The Low Intensity Myth.

Myth # 9: You can lose fat from a specific part of your body by doing an exercisefor that part of your body. For example, abdominal crunches will remove fat from your abdominal area.
FACT: You can't spot reduce! You cannot control where fat is removed from your body.

Myth # 10: You can't lose weight... no matter what!
FACT: You CAN lose weight but it usually happens much slower than you'd like it to. Realize that if you are consistently doing the right things, it will happen. Don't get sidetracked by every new crazy diet or exercise gizmo. Keep plugging away at healthy eating habits and daily exercise -- it will.