Fat Loss 4 Idiots Book

Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods.

Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa

After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda.

Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips -- even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don't.

Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

Downsize your dinner plates. Studies find that the less food put in front of you, the less food you'll eat. Conversely, the more food in front of you, the more you'll eat.

If you follow these simple weight loss tips you should start to lose weight.

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