Secrets to Lose Weight

The secret to weight loss is, simply, to burn more calories than you take in. You already know that, and you already know that it is not an easy process. Changing how much you eat and how much you exercise are crucial pieces of the weight loss equation. It is also helpful to find strategies that help you achieve your goal. Some may seem counterintuitive.

Eat Breakfast

Eating when you awake can set you up for a more positive day, diet-wise. You do not want something high in sugar and refined flour. You want something with protein that will fill you up. An egg and egg white scramble with vegetables, or a smoothie with powdered protein are examples from Joe Graedon and Teresa Graedon in their “Best Choices from The People’s Pharmacy.”

Eat Often

Eat before you are famished, and stop eating before you are stuffed. That advice comes from the nutrition director for the Green Mountain at Fox Run in Ludlow, Vt., who shared with “Good Housekeeping” magazine how the spa resort helps clients develop healthy habits. Marsha Hudnall said people who are hungry focus on food, and that, by meal time, they are starving and likely to overeat. The spa encourages light snacks–fruit-and-yogurt, celery and peanut butter, unshelled peanuts–every three to five hours to stave off hunger. It also teaches clients about satiety and how to stop eating when they are comfortably full.

Eat Slowly

Jean Nidetch, the founder of Weight Watchers International, told “USA Today” she watches thin people eat and has noticed they eat slowly. They put their forks down between bites, and they chew slowly. They participate in the meal rather than just the food. They talk, sit back and take a breath. She told the newspaper that she has noticed overweight people do not let go of their fork, holding it while they talk and chew. One of her best tricks to help lose weight is to let go of that utensil, forcing yourself to eat slowly.

About this Author

Amber Smith is health and fitness editor at “The Syracuse Post-Standard,” where she has worked since 1988, specializing in medicine, health and fitness. She has also written for “Woman’s Day,” “Parenting,” “Weight Watchers Magazine,” and She blogs about dementia at