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Top Ten Weight Loss Secrets

Updated on September 24, 2013

My Top Ten Tips to Help Lose Weight

Losing weight is HARD. Sacrificing what and how much you eat, trudging through exercise and with little to show for it dampens even the most enthusiastic spirit. Here are my top ten tips to help with weight loss.

Boiled shrimp - always a good choice!
Boiled shrimp - always a good choice! | Source

1. Chew sugar-free gum - Chewing and tasting the sweet treat may be enough for you to hold off on eating for awhile. I like the Extra Dessert gum that has become popular lately. It gives a "dessert-like" feel for after a meal or in the middle of the afternoon when that sweet craving seems to always hit me.

2. Suck on a sugar-free mint - The same holds true for mints. Personally I like cinnamon flavor mints like Altoids. They are so strong I don't want to put any food in my mouth because it wouldn't taste right.

3. Brush your teeth - An odd tip - but a good one. Brush your teeth after every meal and snack. You may be more reluctant to "spoil" your smile and minty-fresh breath by eating again.

4. Drink 8 ounces of water - Often when we think we're hungry, our bodies are actually thirsty. Try drinking 4-8 ounces of water and waiting a little while before you eat.

5. Take note of EVERY BLT - BLTs are bites, licks and tastes. These can really add up during the day. When I bake, I immediately soak the mixing bowl and spoon in soapy water so I'm not tempted to taste the leftover batter.

6. Drink green tea - Studes show that drinking green tea boosts the metabolism. I make mine with Stevia so there are no calories and it tastes great!

7. Wait 15 minutes - If you feel hungry, make yourself wait at least 15 minutes before eating. Sometimes this is long enough for the feeling to pass.

8. Write down everything you eat - Although I think it's a pain, writing down everything you eat in a "food journal" really does work. Often we don't really realize how much we eat during the day. The journal makes you accountable.

9. Focus on the food - When you eat, only eat. I have a really hard time with this one but it does work. Don't read, watch TV or have any other distractions while eating. Focus on each bite and really chew it. Take your time. It takes 20 minutes for your stomach to realize it's full.

10. Portion size is important - Notice portion sizes for everything and only eat one portion at a time. It is so easy to eat more than you should. Often a small bag of chips is actually two servings!

Following these ten tips to help with weight loss are definitely not a guarantee but they have helped me over the years to slowly lose excess weight.

Do you use any of these tips to help you in your weight loss journey?

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  • Esmeowl12 profile imageAUTHOR

    Cindy A Johnson 

    6 years ago from Sevierville, TN

    I agree, Kathryn. I love to read while eating lunch but I find that I don't really pay attention to what I'm eating. I'm trying to get better!

  • Kathryn Stratford profile image


    6 years ago from Windsor, Connecticut

    These are very good tips, most of which I follow.

    I have had to practice mindful eating lately, nibble less, and practice portion control. Calories add up, and I think it is important to enjoy the food. If you "tune out", it's easier to eat too much.

  • Esmeowl12 profile imageAUTHOR

    Cindy A Johnson 

    7 years ago from Sevierville, TN

    Best of luck, Jamie!

  • Jamie Brock profile image

    Jamie Brock 

    7 years ago from Texas

    These are all wonderful tips, thank you so much for sharing. Hubs like this inspire me and heaven knows, I have LOTS of weight to lose. I have ordered the Mayo Clinic diet book and journal... I haven't officially made any changes but I'm getting there. Very useful, thank you.

  • Esmeowl12 profile imageAUTHOR

    Cindy A Johnson 

    8 years ago from Sevierville, TN

    I appreciate your comments, laserlipo. I agree it is important to get checked out by your physician.

  • Esmeowl12 profile imageAUTHOR

    Cindy A Johnson 

    8 years ago from Sevierville, TN

    Thanks, gypsy and hush. I particularly like the Mint Chocolate gum. Yum, yum.

  • Gypsy Rose Lee profile image

    Gypsy Rose Lee 

    8 years ago from Daytona Beach, Florida

    Super tips. The gum part especially sounds ideal. Thanks for the suggestions. Hope you have a great New Year.

  • hush4444 profile image


    8 years ago from Hawaii

    What a wonderful hub with great reminders. I love that Extra Dessert gum - it really does taste like dessert. I think I'll print out this hub so that I remember everything!

  • Esmeowl12 profile imageAUTHOR

    Cindy A Johnson 

    8 years ago from Sevierville, TN

    Thanks, drbj! I can't chew my food that much either. I've even heard that some people chew and chew and chew their food and then spit it out. How weird is that?

  • drbj profile image

    drbj and sherry 

    8 years ago from south Florida

    These are excellent weight loss tips, Esmeowl, thanks for sharing them. I know that one recommendation for weight loss is to chew each bite of food at least 20 times or so. Just can't hack that one. The food's flavor disappears so quickly that it just seems too much like hard work.

  • Esmeowl12 profile imageAUTHOR

    Cindy A Johnson 

    8 years ago from Sevierville, TN

    I so agree, novascotiamiss! I was an elementary school teacher for many years and had to eat while the children ate and we had 30 mins. With opening things, mopping spills and addressing other issues with the students, if I wanted to eat, I had to wolf down my lunch. I guess that has stayed with me. I'm working on it, though.

  • novascotiamiss profile image


    8 years ago from Nova Scotia, Canada

    Now this is what I call a useful article, voted useful. The problem with North American Society is that most people guzzle their food and watch TV while eating. They don't taste their food and they definitely don't enjoy their food. If you chew slowly and properly you will enjoy your food more and feel full quicker. Your digestion will work better and as a result you will lose weight.


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