2. Cut your meals in half.  Prepare half of what you normally have for breakfast.  Replace the half you're missing with a piece of fruit.  Only eat half your sandwich at lunch.  Add a small salad with no fat dressing in its place.  At dinner time split the entrée with someone else.  Order a cup of soup, not cream soup of course, to fill you up.  If you have dessert, share it.

3. Keep a food journal.  The very act of recording what you're eating will probably mean you'll eat less.  Keep a small notebook in your desk, purse, or briefcase.  Write down what you're eating right after you've finished.  If you wait until the evening it will be oh-so-easy to forget that you had a mocha cappuccino with a cookie, as a midmorning pick me up. It can be a shock to see how much you're really eating.  You can also use the journal to record how you're feeling, and what you're doing, right before you eat or while you're eating.  After a few days it may become obvious that a visit from an office mate means a run to the candy vending machine.  Or that you mindlessly munch on chips while a certain TV program is on.

4. Use the 80 – 20 principle.  Make sure that 80% of your diet is made up of vegetables and fruits (no, potatoes are not a vegetable in this case) and 20% protein, carbohydrates, or fats.   Veggies and fruits have huge amounts of antioxidants, vitamins and minerals.  They taste good, and are bulky which fills you up.   Steam, grill or roast the veggies.  You can also roast fruits or grill them.  It brings out the sweetness and is a nice change from raw fruits.   Eating this way for 5 days will most likely result in a 5 pound loss and won't hurt you for such a short time.  If you're worried about cutting down on the protein so much, you could add tofu.

Use one of these 5 ways and you'll lose 5 pounds.

Don’t let yourself get hungry.  Have low calorie, low fat snacks stashed where you can easily get them and eat every three to four hours.  Most people’s metabolism drops when their system is low on food.  Low metabolism means your weight loss will slow down. Eat three meals and two snacks a day.  Snacks can be as simple as a few whole wheat crackers with peanut butter, a container of yogurt, or an apple.  Don’t skip breakfast it gets your day off to a good start.  People who ate breakfast lost more weight than people who didn’t eat breakfast, when both were on the same diet.

Have a glass of red wine with dinner, but just one glass.  Red wine is made with the skin of the grape is still on.  Grape skins contain resveratrol, an antioxidant and anti-inflammatory agent which has been shown to lower blood sugar levels.  Low blood sugar levels means less insulin is needed.  Insulin turns blood sugar into fat for storage in the body.   Resveratrol is found in red and blue berries, as well as grapes, but make sure you eat the berries raw as heat destroys the health benefits.

Eat dark green leafy vegetables every day, especially spinach.  Research has shown that there is compound in raw spinach that seems to stave off hunger.  In the study, those who ate a small spinach salad before a meal consumed less calories overall than those who didn’t.  Do the same and treat yourself to a raw spinach salad before lunch and dinner.  Keep the dressing low calorie and low fat.  Or just use a few squeezes of lemon juice instead of salad dressing.

Get your snooze time.  When you don’t get enough sleep your body starts producing hormones that keep you alert.  Those same hormones also make you hungry.  Even 30 minutes of extra sleep can make a difference in being able to control your appetite and your weight.  Sleep deprivation increases stress which is a double whammy.  Your body produces too much of a hormone, cortisol, when it’s stressed.  Cortisol fosters weight gain.  Get enough sleep and you’ll decrease your appetite two ways.

Follow these 5 tips and you should lose more weight.

Autumn is here and that means cooler weather.   You might think a heavy sweater or coat is what you need to keep warm during your walking program, but think again.  Dress in layers, not in one heavy layer.  As you get started during your daily walk you need warmth, but by the middle of your walk you may overheat.   Top your walking shorts with a pair of sweats.  Have a long sleeved shirt over your tank top.  Throw a light weight sweater over the shirt.  If you do get too warm those layers are easily removed.

Quite a bit of body heat is lost through the head because of all the blood being pumped to the brain.  Wearing a hat is one way to keep warm at the beginning of a walk.  You can remove the hat as you warm up. Cold hands can mean the rest of you feels cold, wear light weight gloves. You can stick them in your pocket as you warm up.  Sometimes all you need to do to keep warm is to keep the torso and chest area warm with a light weight vest.

Good fitting shoes are crucial to maintaining a walking program.  Blisters are bad news and besides being painful can become infected.  Wear your new walking shoes around the house or on errands to break them in.  Alternate brand new shoes with your old shoes every other day.  Shoes should fit comfortably when wearing socks.  You don’t want a lot of extra room in the shoe so your foot doesn’t slide around and cause friction.  Rubbing can cause blisters, bumps and calluses.  It’s a good idea during rainy fall weather to have two pairs of walking shoes.  One can dry out while the other pair is ready to go.

Muscles use more calories than fat.  As you walk you’re replacing fat with muscle and therefore using more calories which means you lose weight faster.  Exercise increases your metabolism for four hours or so after you’ve finished and that can mean you lose more weight as well.

Attitude is everything on a weight loss program.  Don’t think of walking as a chore you have to complete but rather a treat for yourself.  While walking off the weight takes a little more planning than during the summer the beautiful fall colors and mild weather more than make up for the inconvenience.

Don’t go it alone. Get a diet buddy. It doesn’t have to be someone who is actually on the diet with you. It should be someone who is supportive but won’t take your excuses for failure. There are also web sites that are supportive if you choose a program like Low Carb, South Beach Diet, Weight Watchers etc. These sites have tips and tricks that will help you stick with the program. Many of them also have forums where you can share your successes or become motivated by other’s successes.

Weigh yourself once a week on the same day, wearing the same clothing, or lack thereof. Daily weight fluctuation can range fro 2 to 5 pounds a day depending on when you weight yourself, what you’re wearing and what you’ve eaten the day before. Salt can lead to water retention. If you had a pizza or Chinese food, even if you stayed within your diet guidelines, you could gain a few pounds of water weight, just because those foods are salty. These fluctuations tend to smooth out over the course of a week.

A reasonable weight loss goal is 2 pounds a week. If you have more than 20 pounds to lose, the weight loss will be quicker in the beginning of your diet and slow down as you reach your goal.

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2. Make sure you know what you want to eat and take the time to savor the flavors. If you want something crunchy and salty and then eat something sweet and creamy, the odds are when you’re finished, you’ll still want something crunchy and salty. Think about what you really want. Then take the time to enjoy it. Put the food on a plate and sit down at the table, rather than just eating over the kitchen sink or in front of the TV.

3. Buy small, single serving containers. Yes, they cost more but it’s easy to eat half a big bag of potato chips without realizing it. After you’ve finished the single serving you’ll have to get up and open another one. The odds are you won’t.

4. Learn what a serving is. Most of us think that restaurant sized portions are normal portions and they’re not. For example: a serving of steak is 3 ounces, which is the size of a deck of cards, not the humongous slab served in most steak houses. A serving of pasta is one cup, not the overflowing platter of spaghetti in Italian restaurants. A serving of salad is two cups and more importantly a serving of salad dressing is two tablespoons. One tablespoon on one cup of salad greens doesn’t seem like enough, so the tendency is to add another, and then another.

5. Drink lots of water. Water is necessary for a healthy body. If you feel the urge to snack, have a glass of ice water instead and then wait 15 minutes. Most of the time the urge will go away. Keep a pitcher of ice water in a handy place where you pass by often. Seeing the pitcher will remind you to drink. Stash bottles of water in your fridge, even keep a couple in the freezer. You can flavor water with slices of lemons, limes or oranges.

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