How to Lose Weight

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Slim down – once and for all – with these scientifically proven weight loss strategies.

Step 1: Eat only when you're hungry
Eat only when you're hungry, and stop when you're full. Over time, this can retrain your brain to eat out of hunger, not habit – a key to permanent weight loss. Studies show that much of our eating is done on autopilot.

Tip
Eat slowly: It takes about 20 minutes for your brain to register fullness.

Step 2: Avoid addictive foods
Avoid sweet, salty, and high-fat foods. They've been proven more addictive than other foods because they over-stimulate the brain's reward pathways, making us want to eat more of them.

Tip
When you have a craving, distract yourself for 15 minutes; by that time, the urge is likely to have passed.

Step 3: Learn calorie counts
Know the calorie count of whatever you're eating. Studies show that people routinely underestimate caloric values, especially when it comes to low-fat foods.

Step 4: Practice portion control
Practice portion control. The more food you have on your plate, the more you tend to eat, according to numerous studies.

Step 5: Out of sight, out of mind
Keep food out of sight. In one study, people ate 71 percent more candy from a see-through dish than an opaque one. Other studies show that we eat more food if it's left within our field of vision, so serve yourself the proper portion and then wrap up any leftovers immediately.

Step 6: Drink up
Drink more water. Downing six to eight daily glasses of water helps people consume fewer calories – 194 less calories per day to be exact, according to one study.

Step 7: Move it
Once you've lost your excess weight, keep it off with exercise. Studies show that several hours of physical activity per week is more integral to keeping weight off than it is to losing it in the first place.

Did You Know?
Only 3 percent of slim people can eat whatever they want, not exercise, and still remain thin, according to a Consumer Reports survey of nearly 22,000 people.

[ProgradeNutrition]

Eating more frequently but less during each small meal sounds like a good idea. It would probably like hunger would be less of an issue and avoid overeating.

[mpotokar]

im 5'8. i weighed 280 and im down to 270. heres what i did.
got a gym membership
i go 2 or 3 times a week for an hour or 2.
for the first month, i did nothing but weight lifting and got muscle
now throw in half an hour or an hour of cardio.
and just watch to make sure you dont overeat. its not even about what you're eating, but how much you are eating.
i lost that 10 pounds in 2 weeks since starting cardio.

[zainab]

lmao this video is my villian origin story

[violetmet]

Tracy I found your Tips very interesting and helpful.
I like what you said about how to lose weight. Especially about
eating less calories. Keep up the good works.

[popprincessamberly]

This is gr8 !! It's true 2 ! I lost alot of weight using nothing but these tips !!

[jaziahvee]

Yes i too am guilty of jumping from diet to diet as well, I think I must have did every bloody diet program that I could get. I was losing hope but decided to try for the very last time with the new Nutrisystem weightloss program because I got a 3 month membership completely free and so far to date I am really happy to say I have successfully lost 29 pounds in 3 weeks! I got my completely free 3 m

[bltsdsubbie]

I'm not fat, but I do have a big belly, so I started doing some simple pilates exercises. They really work, and are much better than situps. It doesn't make me lose weight, I'll probably even gain some, but at least I look better.

[mirmeg]

i had a craving for chips 10 minutes ago.... i distracted myself with youtube, and then i see her HOLDING A BAG OF CHIPS?!?!?!!? thats it im going to the store.

[TaylorKnightCosplay]

I drink a cup of iced water everyday starting in the morning, however I've been having a problem with losing weight. I'm 21 years old, a certified makeup artist, and single. I live with my mom so we're both trying to eat healthy and lose weight. Every morning she has me use our workout bike in her bedroom. The problem is I can't keep the weight down, the numbers start shifting from the 170s to 160s. I eat healthy but I have trouble eating slowly, any advice for my problem? I've been having my e

[MrDMT]

@polkadotzdude :

Haha i feel ya, I used to be huge and when my parents would go shopping for groceries i'd be like:
Bring me some hot cheetos!
and now im a little more conscious about my weight and im like: can you bring me some apples, mangos, carrots etc..

[Cassey]

This video has good sound advice. The only thing I would say is, do not think of any foods as totally off limits. If there is something you love and it is high in calories, save it for a treat day. The next do just do a few more exercises. Losing weight gradually is the key to keeping it off and preventing loose skin. For more advice on losing weight gradually and preventing sagging skin there is a book available on Amazon called LOOSE SKIN - Prevention & Cure

[elviramoye]

I am very glad to share the news, I lost more than 10 pounds as I did see here Emilie Kesinger

[walkwithchappy]

great tips! im working on my weight im 519lbs doing weightloss vlogs also..

[facelessfatloss]

Kim: I would have my clients separate specific *kinds* of foods first. :)

[katelynmarsh]

The distraction tip works great for me! Thumbs up howcast!

[tranm]

@LabakiTurbo it's actually cool to be in that 3% knowing that you'll never get overweight(unfortunately my brothers aren't in that 3% for some odd reason they're both a little obese). But even so even if you'll always be skinny no matter what you eat you still should eat healthy and exercise for better health. And it could actually increase mental power. But every time I indulge(like on Thanksgiving and birthdays and so on). I eat alot!!!

[gauravstarr]

Fu++ing love HOW CAST <3 ... THey have solution for everything

[EmilyAlfano]

This video impressed me! My mind is blown.

[RenamonSakuya]

@EvilNaruto9Tail Someone said, the only thing you need to do is, sport (like walking outside for an our) and workout (30 minutes), would be like 2 hours of work everyday, and you would really have no need to count calories or anything. As long as you burn what you eat, you can eat anything.

[meancreek]

Lol @ wait 15 mins..when I crave food, the craving lasts at least 3 days