Here is some gernal advice but if these thing don;t help all us for clinical prove medically assets weight loss solutions.
1. Pick up a pen
Keeping a food log helps control extra calories in two ways: the combination of plain old reality check (I just ate 30 minutes ago!) and awareness that what you're putting in your mouth will soon be recorded for posterity.
In a recent study, people who kept a food journal lost twice as much weight as those who didn't.
Journaling also gives you insight on your eating habits. Do you skip meals? Eat the same during the week as on the weekend? Binge when you're feeling stressed? Knowing your routine helps you figure out what changes are right for you.
2. Skip through commercials
Skip, dance, go up and down some stairs, run in place—anything that gets your heart rate up so you feel somewhat breathless. Do it for each 2-minute break during a typical 2-hour TV night and you'll burn calories —which can translate to weight loss
3. Limit high-fat foods
Tag the high-fat/high-calorie foods that are typically your favorites (our top five: cookies, candy, ice cream, potato chips, and fries) and gradually downshift.
If you're eating six of these foods a week, try to go down to five. Drop another until you're at no more than one or two; at the same time, add in a good-for-you choices like baby carrots, sautéed broccoli, oranges, and other fresh fruits and veggies.
4. Sign up for e-newsletters
One study found that people who received weekly e-mails about diet and fitness for 16 weeks substantially increased their levels of physical activity and intake of healthy foods like fruits and vegetables while cutting back on trans and saturated fats.
5. Walk 5 minutes more
Increasing daily activity levels by just a few minutes at a time helped participants lose weight faster. Eventually, your goal should be to do at least 30 minutes of physical activity a day but it doesn't have to be all at once.
6. Add mini strength training
Basic body-weight exercises like squats and push-ups, or adding an exercise band or resistance tubes are a simple way to build more metabolism-revving muscle in minutes (helping you lose weight faster), and research shows they're just as effective as hitting the gym. Your muscles don't know the difference between working against your body's own resistance and on a fancy piece of equipment. The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds.extra burn,
7. Climb 3 extra flights
Have a choice between riding and climbing? Including 2 to 3 minutes of stair climbing per day—covering about three to five floors—can burn enough calories to eliminate the average annual weight gain of 1 to 2 pounds a year. It's also good for more than just your waistline: Men who climbed more than 70 flights of stairs a week had 18% lower mortality rates than those who climbed fewer than 20 flights a week. Start with just a couple of flights a day; if you're already a dedicated climber, aim to add three more flights to your daily trek.
8. Take a pedometer with you
Just as you wouldn't leave home without your cell phone, make a pedometer a must-have accessory. Research shows pedometer users take nearly 2,500 more steps a day than non users. Over a year, that's enough to burn off a lot of weight.
9. Brown-bag it more
You'll save thousands of calories (not to mention hundreds of dollars) over the course of a year. Consider this: A premade chicken Caesar wrap from a chain restaurant has 610 calories, more than 40% of which come from fat, as well as 1,440 mg of sodium (more than half the recommended daily amount). Make your own with presliced deli chicken breast on whole wheat bread with light mayo and romaine lettuce for about 230 calories. You'll cut almost 400 calories and about 520 mg of sodium, which leaves room for a side salad and could still add up to a 28-pound weight loss after a year.
10. Obey the 1-mile rule
People use their cars for two-thirds of all trips that are less than 1 mile and 89% of all trips that are 1 to 2 miles, yet each additional hour you spend driving is associated with a 6% increase in obesity. Burn calories instead of gas by following this rule: If your trip are less than 1 mile away, vow to walk them at a brisk pace instead of driving. Or park where you can run several errands within a mile instead of moving your car each time.
11. Take 10 to eat a treat
Try this strategy to reduce cravings: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focusing on the texture and taste, then swallow. Ask yourself whether you want another bite or if that satisfied you. If you still want more, repeat, this time chewing the food 20 times. Continue this eating exercise for as long as you want or until you finish the serving (it should take about 10 minutes).
"When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied,"
12. Eat fruits; don't drink 'em
Skip juice and eat the whole fruit, instead. You’ll not only get more heart-healthy fiber in your diet (3.5 g for a small apple versus .5 g in a glass of juice), you’ll also stay satisfied, longer. Research shows that fiber aside, liquid carbohydrates just aren’t as filling as solids. When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion. Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly. Plus there are the extra calories—48% more if you’re drinking that juice rather than eating the whole apple.
13. Get technical support
You know exercising with a friend makes you more accountable (nobody wants to leave a pal stranded on a street corner at 6 AM). But your workouts don’t always have to be done face to face. One study found women who had some form of social support, either through in person counseling or an on-line chat group, lost more than 15 pounds over a 9-month period, dropping about 300 calories from their daily diet and walking about a mile more each day than from their starting point.
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