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)

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.

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.