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Top Ten Ways to Lose Weight

Updated on April 16, 2013

The 10 Rules You Need to Follow for Successful Weight Loss

We all want to look and feel our best. Feeling good means feeling confident, outgoing and happy.

Losing weight can be a frustrating process. We can get frustrated at not seeing results, cranky, or downright hopeless. But it doesn't have to be that way! People look for personal trainers, crash diets and cosmetic procedures, when all they need to do is eat right and exercise.

The Basics:

One pound of fat is 3,500 calories. That means that if you cut back 500 calories a day from you weekly food menu, you would lose one pound a week (500 calories x 7 days = 3,500 calories). If you burned an extra 500 calories through physical activity (walking, biking, swimming etc.) you would lose 2 pounds a week!

It's a simple process that takes a combination of patience and consistency. If you follow these 10 rules, you will be losing those extra pounds in no time.

How Much?

How much weight do you need to lose?

See results

10. The Food Basics - Organized meals and snacks.

For optimal weight loss aim for 3 meals (breakfast, lunch, dinner) and 2 snacks a day. Organizing your meals is going to help you stop snacking throughout the day or skipping meals and compensating later by overeating.

Make your 3 meals a special occasion:

Organize the table nicely, set daily meal time hours, and always try to have our meals with friends and family. Eating alone will probably make you eat more. And who wants to eat by themselves when they can make mealtimes a social gathering with loved ones.

Remember to eat your breakfast! Studies show that people who skip breakfast tend to more than make up for their missed meal later in the day.

Example Menu Times:

7:30 breakfast

10:30 snack

1:30 lunch

4:00 snack

6:30 dinner

Funny Video - from MADtv

Check out this hilarious skit from mad tv about losing weight.

Its true! People don't have to go on crazy diets, only eat right and workout.

9. Get Moving - Exercise: How much and when?

In order to be successful with losing weight you need to move more. A common misconception with exercise is that it’s supposed to be hard and painful. Its not! Exercise is anything that gets our heart rate up. That means walking the dog, playing with the kids, going up the stairs and cleaning.

Exercise doesn’t even have to be done all at once: Yes, you should aim for about an hour a day of physical activity, but who says you need to be doing it in one session. You can divide up your physical activity throughout the day to get your one hour.

Exercise is usually done best in the morning: We all have busy schedules. Where are we supposed to fit in exercise along with family, careers, and commitments?

The morning.

If you wake up just 30 minutes early and go for a brisk morning walk you'll not only feel more energized and happy throughout the whole day but you also won't have to try to cram your sweating sessions later on.

Different exercises burn different amounts of calories depending on their difficulty (take a look at the list on top).

Or check out this calorie burning calculator: (you can figure out exactly how many calories you burn for you gender, weight, and height for different activities).

Always thought running was boring and hard? - Rediscover running.

An introduction to the world of running: motivation, races, diet, training plans, gear, and much much more.

Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be  Safe, and Train for Any Distance
Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance

This book is a fabulous read for runners of all levels. beginners will learn tips and tricks for getting started and staying motivated. More experienced runners will learn about the runners diet, get personalized training plans (for 5k, 10k, and marathon) and more.

Running is a great way to lose weight. In fact it is one of the most high calorie burning sports.


8. Drink More Water - You've heard it a million times and here it is again.

It's no secret that water is an effective weight loss tool, and the more you drink the more weight you loose. Drinking a glass of water whenever you feel hungry help take the edge off "food cravings", which often are actually cravings for fluid, says George Blackburn, M.D, PhD. chief of the Nutrition/ Metabolism Laboratory at the New England Deaconess Hospital in Boston. A glass before dining also helps you eat less.

Opt for 6-8 glasses of water a day.

7. Don't Eat too little - Kiss crash diets goodbye.

Although many commercial diets call for 1,000 calories a day or less, experts say normal-weight women need at least 1,200 calories for long-term dieting success and normal-weight men need about 1,500. Those calories are critical for good health.

In other words don't eat less that 1,200 calories because (and you've probably experienced this), crash dieting results in gaining it all back.

6. Ride the Wave of Craving - You CAN beat those cravings.

Hunger pans do pass. The latest research shows that dips in blood sugar that coincide with hunger return to normal after 10 to 15 minutes. So don't give in at the first craving; take a 10 minute walk until it wanes.

5. Nonfat Foods - If you've tried nonfat foods but failed to fool your taste buds, try,try again.

Admittedly some nonfat cheeses, salad dressings, and deserts are thin on flavor. But new and improved versions come out every day and many are amazingly rich in taste. So keep experimenting. The fat calories you save can be pounds off your frame.

do you eat nonfat foods?

See results

4. Swear off Alchohol. - Its worth giving it up for weigth loss.

Not only is alcohol packed with empty calories, but studies show that drinking alcohol also causes the body to store more calories as fat, and that drinkers have more abdominal fat, which is the unhealthiest kind.

They don't call it a beer belly for nothing.

3. Don't Lie Down When You Can Sit. - The secret trick for burning more.

Don't sit when you can stand, don't stand when you can walk. The advantage can be calculated in calories burned: 60 calories per hour for lying quietly, 75 calories per hour for sitting quietly, and 85 calories per hours for standing quietly. A slow walk burns about 165 calories an hour.

2. Keep a Journal. - Writing it down will help you keep it off.

Keep a journal of your daily food choices and exercises. Studies show that those who keep a documentation of their daily caloric intake are more likely to be successful in their weight goals. Remember, don't be a perfectionist or be embarrassed to write down food on bad days. Those count too. You will only learn from your entries as time goes by.

Food Diaries - Start your tracking today.

Use these professional food diaries for optimal success on your diet.

1. Be Your Own Best Friend

That is, be supportive of your efforts and forgiving of your mistakes. The next time you hear yourself using words like "stupid", "bad", or "cheat", take a minute to change them to positive ones. Instead of telling yourself, "I was bad to have that piece of cake", say "I did eat that cake, and I will be more careful at my next meal."

Your attitude can make or break your weight loss success. You can do it!

Your Weight loss to do's

1. Drink more water

2. Get moving

3. Track your calorie intake and exercise

4. Give up alcohol

5. Be supportive and don't give up!

Good luck!!


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    • askformore lm profile image

      askformore lm 

      5 years ago

      I believe that 'get moving' and 'drink water' are your best tips.

      Thanks for a great lens!

    • profile image


      6 years ago

      You covered the subject very thoroughly. Excellent advice.

    • profile image


      6 years ago


    • top101 profile imageAUTHOR


      6 years ago

      @flinnie lm: Thank you! :)

    • flinnie lm profile image

      Gloria Freeman 

      6 years ago from Alabama USA

      Hi I enjoyed reading your lens, lots of great tips here. Blessed by Squid Angel flinnie and added to my lens Squid Angel flinnie.

    • profile image


      6 years ago

      I think portion control is also very important. Great lens!

    • Countryluthier profile image

      E L Seaton 

      6 years ago from Virginia

      Nicely done! Sugar is going on my Diet Public/Private enemy #1 list! THanks for sharing some life chaging information.

    • profile image


      6 years ago

      Thanks for the nice writeup on weight loss. Good info! To make your lens a tiny bit better check you spelling on the word "frustrated".

    • profile image


      6 years ago

      Lots of good ideas. I just need to get off my butt.

    • agoofyidea profile image


      6 years ago

      Don't give up your favorite foods. Instead know how many calories they have and figure out how much you can consume without derainling your plan. Thanks for the great information.

    • profile image


      6 years ago

      Not good to deprive your body of fat - always best to cut carbs; they are the main culprits of long-term weight gain. Cutting out fat will result in short-term weight loss but may also lead to depression and life-long yoyo dieting. Otherwise, interesting lens.

    • VeseliDan profile image


      6 years ago

      Thank you for really useful information! I will have to start exercising more!

    • Wedding Mom profile image

      Wedding Mom 

      6 years ago

      Great lens! I found this very informative, I learned a lot! Thanks!

    • srsddn lm profile image

      srsddn lm 

      6 years ago

      In stead of spending so much money in consulting specialists, I think your tips if followed strictly can do wonders. Very good lens.

    • JoleneBelmain profile image


      6 years ago

      Great lens, being healthy is such an important issue now-a-days... I want to be around for my children (and eventually grandchildren) for as long as I possibly can.


    • gardendoll426 profile image


      6 years ago

      Nice lens - we're both working on losing weight right now, so it always helps to read about it just cause it keeps the motivation fresh in your mind.

      Thanks for liking our lens about container gardens too! :)

    • dogface lm profile image

      dogface lm 

      6 years ago

      Quite a good list, even though I don't agree with preferring fat-free products. They usually have higher amounts of sugar (carbohydrates) which are not good for you if you want to lose weight. :-)

    • N Beaulieu profile image

      N Beaulieu 

      6 years ago

      Great lens, I hope you keep writing! If you want to build off this lens, a great top 10 list would be healthy snacks etc. Keep up the great work :)

    • Rangoon House profile image


      6 years ago from Australia


    • Rangoon House profile image


      6 years ago from Australia

      My favourite non-fat food is skim milk. I don't like foods that are over-processed or full of preservatives. Fresh is best.

    • profile image


      6 years ago

      Most excellent advice you've put together here - blessed by a SquidAngel!

    • profile image


      6 years ago

      This was a great lens, and I definitely agree with what you're saying - you have some awesome tips that are spot on! Squidliked!

    • juditpaton profile image

      Iudit Gherghiteanu 

      6 years ago from Ozun

      so great tips for weight loss, but not easy to keep in mind, all the time.

    • profile image


      6 years ago

      what a great lens. Who needs to follow a diet, just read this lense instead.

    • dixiebliss profile image


      6 years ago

      Great tips in here! Thanks

    • tylerabernethy22 profile image


      6 years ago

      Clear, Concise, and all the references that I would need to lose weight.. Laid out perfectly I might add!!

      Thanks for the post!

    • mary lighthouse15 profile image

      mary lighthouse15 

      6 years ago

      I also watched the carbs content. it helps a lot too!

    • profile image


      6 years ago

      Nice lens. I really glad you post this! But there are many lose weight questions around.. so guys if you want to ask some questions about weight loss visit this community site. and join for free.

    • ShazTapp profile image


      6 years ago

      I sooo need this info right now ;) Thanks for a great lens.

    • profile image


      6 years ago

      great lens! :)

    • AnnaAdam LM profile image

      AnnaAdam LM 

      6 years ago

      very good lens. You have shared very useful information in extremely simple manner.

    • profile image


      6 years ago

      I like your common sense approach to losing weight, which I'm currently trying to achieve. Good luck with your top ten lenses.

    • profile image


      6 years ago

      Great ideas for losing weight. Thanks for sharing!

    • profile image


      6 years ago

      Nice lens.

    • goo2eyes lm profile image

      goo2eyes lm 

      6 years ago

      i eat less and i lost more than 6 kilos. eating lots of cabbage pickles (sauerkraut).

    • LouisaDembul profile image


      6 years ago

      I agree that writing down what you eat is an eye-opener!

    • WriterJanis2 profile image


      6 years ago

      Excellent suggestions here.

    • Kathryn Beach profile image

      Kathryn Wallace 

      6 years ago from Greenbank, WA, USA

      Eat what you want, when you want, and how much you want, and listen to what your body tells you. Unless you become reacquainted with your own body and learn to listen to it, do you really think you'll listen to anyone else? ;-) Fun lens, I especially like #1.

    • profile image


      6 years ago

      great tips.. i like your lens :)

    • arperinos profile image


      6 years ago

      keep away from alcohol is the hardest one for me :)

      great lens ! keep up the good work !

    • profile image


      6 years ago

      Interesting lens. Thumbs up!

    • profile image


      6 years ago

      Great tips! Always important to keep these in mind to stay healthy.

    • AlphaChic profile image


      6 years ago

      My suggestion: If you're hungry, eat! Like is suggested here, try a glass of water first. Then, if you're still hungry, make wise choices. Anyway, that's my 2 cents. I love your lens. Great advice.


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