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Top Ten Ways To Lose Fat

Updated on December 10, 2013

People often ask me what is my secret to staying thin?

They never like the answer: I watch what I eat and exercise; for some reason they assume I have a Genie in a bottle or a secret pill.

For many people this seems overwhelming and an unachievable goal. It’s really not that hard you just have to change the way you think; reprogram your brain. I don’t mean hypnosis although that has worked for some. I mean you have to stop thinking that eating right is a jail sentence.

Watch What You Eat

The key here is to pay attention not only to what you eat but how much and how fast.

When we eat too quickly our stomach doesn't have time to realize it's full. You've heard you should chew your food thoroughly but most of us are in too big of a hurry and don't do it.

Chew slow and think about the food you are eating--make every bite count and count every bite.

Here Are The Rules

1) Restaurants give you enough food for at least two people.

Don’t eat everything on your plate. I know this goes against what some of you have been taught but it is why so many Americans are obese.

Ask for a carry out box right away when they ask if you need anything else. Before you start eating put half of it in the box so you won’t be tempted to eat it.

Out of sight out of mind.

2) Restaurants put too much fat, sugar and salt in all of their food.

As a rule dining out isn’t the best way to lose weight. Try to minimize cafe visits. When you do don’t order anything that is deep fried or smothered in gravy and forget appetizers and dessert.They aren't necessary and only pad your middle and check total.

Think about your food choices, make yourself aware of calorie count.

3) Take the phrase, “Save a trip,” from your vocabulary unless it involves a motor vehicle.

Walking burns calories especially if it includes climbing stairs so if you keep forgetting things and have to go back and forth from one room to the other pat yourself on the back. You are exercising, not wasting time.

4) Eat to live; don’t live to eat.

Find other things to do with your mouth and hands besides snacking all the time. If you do snack find low fat and low calorie alternatives. Some like to chew sugar free gum although this can make some people hungrier so watch this one.

5) Hunger pains mean you are burning calories, shrinking your stomach and losing weight.

Embrace them and learn to feel good about it. Don’t think of it as a bad thing. After a while you'll get used to it just like when you overeat and your stomach hurts from being stretched.

6) Fad diets never work permanently.

Most of those diets are extreme and people can't or won't stay on them for long. They lose the weight then go back to eating the way they did before gaining all that weight back.

I know several people that had lap band or stomach stapling surgeries and later gained all the weight back.

You have to change your eating habits, learn to like healthy foods, avoid high calorie items or you won't keep the weight off.

The Slim Fast Diet only works if you do it right.

I knew a woman that would have a can along with her lunch and could not understand why she didn’t lose weight. It is supposed to replace a meal not be in addition to one.

7) Most fad diets don’t give you the proper vitamins and minerals. Beware diets that totally eliminate food items. If you try them be sure and take vitamins too. I knew a woman whose hair started falling out while on the Adkins diet. Not sure why but when she went off the diet her hair started growing back. Reducing the amount of food you eat and cutting back on carbohydrates, fat, and sugar is the best way. Completely eliminating items can backfire if you aren’t under a doctor’s care.

The Eat Right 4 Your Blood Type diet has helped many people not only lose weight but also feel more healthy. Of all the diets I've seen this one makes the most sense.

8) Salad bars are full of calories.

Eating salads and more vegetables can help you lose weight but watch this one. I’ve actually seen people gain weight living on salad bars. Avoid things like potato salad, coleslaw and pudding.

They put all kinds of things in a salad bar that aren’t salad and not really healthy.

Minimize or eliminate croutons, toasted buttered bread and gelatin salads.

Put your salad dressing on the side; don’t smother your produce in sauce. Dip your fork in the dressing and then spear your lettuce. You’ll be surprised at how much flavor you get with a lot less calories. I have known people who put black or cayenne pepper on their salad for taste; whatever works.

Also if you order a salad as a side dish always ask for the dressing on the side. They put way too much.

9) Fast food restaurants

In the past, fast food restaurants have gotten bad press about their unhealthy menus. I even heard of a lawsuit. Not sure how that turned out but because of this a few have made changes. Some have wonderful salads that rival some sit down restaurants.

If you find yourself in a hurry this is a great alternative to a value meal. The dressing comes on the side so you don’t have to worry about a calorie-drenched meal. A few have leaf lettuce instead of ice burg and the produce is fresh and tasty. You can get the chicken grilled instead of breaded and fried; which is much better for you.

Limit or avoid bacon and cheese

Pork and dairy products aren't good for anyone but I won't get into that now. If you love those foods then try to eat white cheese when possible, it has less fat.

Buy Hormel real bacon bits and sprinkle on foods. It's already cooked and they have taken most of the fat out. You'll get the bacon flavor with a whole lot less calories. Just go easy and don't pile it on.

10) Exercise

I know for some this is a dirty word and many will find ways to avoid it but it is very important. If you enjoy eating high calorie foods being active will help.

When we think of a gym we have a narrow idea of working out. There are hundreds of ways to keep fit and out there somewhere is a program you can do.

You don't have to sign up for a plan if you are tight on money.

Libraries have free videos you can borrow, parks are free and you can do many exercises in the comfort of your own home.

Here are a list of alternatives you might not have thought of.

Tai Chi- there are different levels of this martial art and you can go as far as you want.

Yoga- this will help you stay fit as well as being flexible and limber.

Running- you can spend as much or as little as you want on this sport.

Dancing- you can do this in the comfort of your own home; just turn on the music and let yourself go. It doesn't matter if you know any dance steps, make it up.

Biking- you'll have to have a bicycle but not only will you be exercising you'll also be saving gas, money and the environment.

Walking- make sure to go at a brisk pace or it doesn't do you as much good and swing those arms.

Look around and see what exercise you like or are able to do. Keeping active is good for your heart and will help you live a longer healthier life.


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    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Maralexa, I walk on my treadmill three times a week and prop a book to read while I do it. Having a sedentary job makes it harder but it can be done.

    • Maralexa profile image

      Marilyn Alexander 

      7 years ago from Vancouver, Canada and San Jose del Cabo, Mexico

      Your suggestions and 'rules' are really good. Because I spend so much time on my computer, and am getting older, I know how important exercise is. So I try to get my walk in first thing in the morning. If I don't it usually doesn't happen.

      thanks for a great hub!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Fucsia, if we keep to that mindset and routine we keep our weight at a manageable level. Thanks for reading.

    • fucsia profile image


      7 years ago

      great suggestions, particularly those related to the restaurant. I know that these rules can become healthy habits to follow without suffering, on the contrary they bring an irreplaceble sense of lightness.

      Thanks for sharing!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Thanks, Alexander, Americans typically want the easy route when it comes to weight loss and nothing worth having comes easy.

    • Alexander Mark profile image

      Alexander Silvius 

      7 years ago from Portland, Oregon

      Right on! I am in total agreement.

      One thing that has helped me tremendously besides prayer is to eat one meal a day and look forward to it. Being hungry is kind of pleasant (I can hear my fat cells screaming in agony during the day). I have an omelet at night that I used to eat for breakfast as my first meal of the day and then dinner of some kind. I can't believe how much energy I have and how much better I feel now.

      Everyone says, "you should eat SOMETHING for breakfast," but I am happier this way because I'm not constantly looking for food all day - which is what breakfast does to me. Now I am hungry during the day and have a water bottle full of apple juice to deal with it and boost me until dinner and I'm feeling great and losing weight.

      Everyone should do what works for them. But out of sight and out of mind is a great way for me to deal with food - like the doggy bag you suggested.

      Thanks for stirring my creativity with your simple yet insightful hubs (when I say simple - it's because I picked the easiest and shortest hubs to read, tonight I am too lazy to read your heavier hubs but I look forward to seeing them in my inbox).

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Thanks for reading, crazybeanrider. Those salads are a bit large but like I said earlier we can save half for later.

    • crazybeanrider profile image

      Boo McCourt 

      7 years ago from Washington MI

      Excellent weight loss and eating healthy tips. So very simple.The McDonald's salads are a good choice, a little large but loaded with good food. Enjoyed reading this article.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      7 years ago from Oklahoma

      Thanks, ImChemist. I appreciate you taking time out to read my thoughts.

    • ImChemist profile image


      7 years ago

      Thanks for your helping tips about weight loss , i rated your hub useful.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      8 years ago from Oklahoma

      Unfortunately, restaurants and convenience foods don't make it easy for us to stay healthy so we have to put in extra time and effort (something we are all short of) to do it.

      Thanks for stopping by, Hannah.

    • Hannah Ministries profile image

      Hannah Ministries 

      8 years ago

      You know what? i don't like your answere either!!! But it is sad to say that it is true. I know that i eat to much. I don't eat all the time, I'm not an overeater generaly but definivly I eat to much because I gain weight! That is how I know it. thanks for your hub, i think i may try it.


    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      8 years ago from Oklahoma

      Thanks for stopping by, Prasetio30.

    • prasetio30 profile image


      8 years ago from malang-indonesia

      I like your rules. And we have should know about these rules. I am concern about healthy. So, I give my big appreciation to this hub. Thanks Pamela.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      8 years ago from Oklahoma

      It happens. I love your recipes. Southern food is delicious. :o)

    • habee profile image

      Holle Abee 

      8 years ago from Georgia

      Thanks, Pam, for this common -sense approach. I've packed on the pounds since becoming partially disabled!

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      8 years ago from Oklahoma

      Thanks, Ralwus. So far I've enjoyed writing here.

    • profile image


      8 years ago

      I hope many can benefit from this insightful hub. Welcome to hubpages gorgeous.

    • Pamela N Red profile imageAUTHOR

      Pamela N Red 

      8 years ago from Oklahoma

      Thanks for reading, Dohn. I'm still trying to figure out this website.

      This is a non-fiction book I'm in process of writing. I may have to format it differently.

    • dohn121 profile image


      8 years ago from Hudson Valley, New York

      You give such great advice and info, Pamela. I had no idea McDonald's salads are so healthy! I really like their Chef Salads by the way. I especially like your idea to eat half of the serving you receive at restaurants. Thanks for sharing this.


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