Still don’t despair! Summer weight loss is still possible. Remember that losing weight is influenced to the extent of 70% to 80% by what and how you eat and the balance by the physical activities and exercises. Cut down intake of excess calories which increase fat in the body and exercise the body which will help in to burn body fat and to lose weight.

The following simple natural weight loss suggestions if implemented can help you with summer weight loss and shape up your body to face summer with confidence in a matter of three to four weeks.

1 – Drink at least 8 to 10 glasses of water per day.

Water plays very important role in our body functions. Body fat and bones account for 20% of water each, lean muscle tissues are 75% water and over 80% of our blood is water. Water helps kidneys remove toxins allowing liver to metabolize more fat. It works as a natural suppressant of appetite;

2 – Put alcohol on highly restricted list if you are serious on losing weight. Alcohol helps body in storing fat by slowing down metabolism;

3 – Main culprits causing excess weight are saturated fats. Saturated fats and sugar are strictly no-no for weight watchers. Avoid desserts, ice creams, etc;

4 – Include low fat milk products such as yogurt, skimmed milk, cottage cheese in diet; they contain “good proteins” which help suppress cravings for food. They are essential in building muscles;

5 – Vegetables, beans, whole grains and fruits contain “good” carbohydrates which are moderate on calories and fats, they are consumed slowly by the body and thus they help suppress hunger naturally;

6 – Omega 3 fatty acids increase metabolism and energy levels of the body. Eat fish such as Mackerel, Salmon, Sardines and Herrings; they are rich Omega 3 fatty acids which help prevent blood clotting, regulate blood pressure, and lower risk of heart failure. They are helpful in weight loss;.

7 – Eat four or five meals of smaller portions instead of the normal three meals. Smaller meals at shorter intervals help metabolism and burn fat; it helps to lose weight;

8 – Eat adequate fiber food.

Fiber food is more filling and it suppresses hunger. It takes longer in digestion and passing through the body it attaches to some fats and proteins in our food and thus keeps them from being digested. Whole grains, brown rice, figs, Apples, broccoli, peas, lentils, beans, fresh vegetables and fruits and nuts are high on fiber content;

9 – Spices such as ginger, mustard, pepper, cinnamon, clove, bay leaf, etc decrease sugar cravings and are helpful in weight loss;

10 – Avoid late night meals within the two to three hours before going to bed. Allow time for digestion of the meal before going to bed.

Hope that you will successful with this 10 Dieting Tips.

10 – Find a program that has a regular exercise activities and regular physical endurance test.

9 – Consider a program that provides medical assistance if you choose to loose weight by a special dieting procedure.

8 – A program must have personal diet counseling classes and group seminars. Be sure to check them out.

7 – A program must provide all the important information regarding the correct and responsible ways to lose the unwanted weight in the body.

6 – Choose a program that will not interrupt your lifestyle and everyday living.

5 – It is important to have a program that will help you to be more physically active and will encourage you to exercise regularly with an instructor.

4 – You must also take into consideration the members and staff qualifications that run the weight loss program. It is important that you consider the certifications and knowledge of the management on how they guide and manage the enrollees of the program processes.

3 – It is advisable that you choose a program that will provide you free food supply and supplements that you will need in losing weight.

2 – Know the expenses that you will be spending on the weight loss program so that you will include it in your budget.

1 – The weight loss program must also be in touch with you after you have acquired your desired weight. It should be able to monitor you even after the program to help you maintain what you have achieved.

Image via Wikipedia

Image via Wikipedia

The perfect weight-loss ways to lose weight include only four words: Eat less, Exercise more. Of course, if it were really that simple. Unfortunately, it’s a lot more complicated than that. Some guys need to eat more to lose weight. And some who are already exercising need to do less, but at a higher intensity.

My targets here is to show you the 10 best ways that you can manipulate your diet, adding in some places and subtracting in others. To start losing weight the next time you open your mouth with the intention of putting something in.

1. Perfect Breakfasts

Eat breakfast, but if you don’t, you’re putting your number one fat burning tool in time-out. It takes calories to digest calories, so eating in the morning fires up your metabolism.

Ways to do: Try a cup of whole-grain cereal with 1 percent low-fat milk and a banana, or two pieces of whole-wheat toast with two tablespoons of peanut butter and an apple. If you hate breakfast food, or have to eat on the fly, take a turkey sandwich (going easy on the mayo) or a slice of leftover cheese pizza and go.

2. Eat Between Meals

So many people discouraged you from eating between meals, probably so you’d eat more while at lunch or dinner.

Perfect snacks: Include one of the following two or three times a day:

An ounce of nuts, pretzels, or string cheese; a medium piece of fruit, six graham cracker squares, or six cups of low-fat microwave popcorn.

3. Fiber-opting

I’m not out to turn you into a vegetarian or anything, but fiber-rich foods are about the only free pass you’ll get in the nutrition world. They have few calories and make you feel full. Your goal is to eat 25 grams of fiber every day (Americans typically consume just 12 grams daily).

Where is: Eat at least three servings of vegetables and two fruit portions daily and add beans to salads and soups. Choose whole-grain breads over those made with refined flour. And for breakfast, pick the highest fiber cereal that doesn’t taste like cardboard.

4. Fight Fire with Fire – joking (Fat with Fat)

Things change fast in my world. A few months ago, you couldn’t tell overweight people to eat more fat without the evil specter of Dr. Atkins appearing over your head. Now, it seems, everyone knows about the health benefits of unsaturated fats, those found in fish, nuts, avocados and olive oil.

But in case you haven’t heard, here’s the basic problem with low-fat diets:

You replace the fat with carbohydrates. Carbs provoke a rise in insulin. More insulin leads to more hunger. On top of that, your body digests carbs faster than fat. So you get hungrier faster. Fat has neither of those liabilities. Your body digests it slowly, and it doesn’t cause an insulin surge. So adding a bit of fat to breakfast, lunch, and dinner actually speeds weight loss.

Another point:

Fat makes you feel more satisfied after a meal. You feel as if you’ve eaten, not just nibbled.

The flip side of this (you knew there was a catch) is that too much fat will make you fat. Fat packs more calories per square inch than protein or carbohydrates. Overeating is easy-especially if you’re breaking rules 1 and 2, starving yourself through the day and then shoveling down a bag of fried pork rinds at night.

So add some nuts and olive oil to your next salad. Put some avocado on that turkey-breast sandwich. Smear peanut butter on your morning toast. And when you eat out, never pass up a chance for a nicely prepared piece of salmon, herring, tuna, or mackerel (these are the fattiest fish).

5. Don’t get juiced

Sure, 100 percent juice beats the pants off soda for nutrition, but juice (and those pseudo-juice beverages, like Snapple) pack just as many calories-up to 225 in a 16-ounce bottle.

Drink This: Water works. It’s not as magical as some make it out to be, but you can’t beat it for calories (zero). Diet soft drinks are the next-best alternative.

6. Slow Down

Want to look better while you’re naked? Try drinking half as much beer, wine, or whatever fuel you choose. Alcohol puts on pounds in more ways than we can list here, but try these highlights:

• Alcohol contains calories. You may drink like a fish, but booze isn’t water. Even a light beer has more than 100 calories. Kahlua and cream? Now we’re talking calories.

• Booze makes you store fat. Your body sees alcohol as a poison, and tries desperately to get rid of it. Your liver stops processing all other calories until it has dealt with the alcohol. So anything else you eat during the time you’re drinking is more likely to end up as fat.

• Alcohol lowers testosterone. With more abdominal fat, testosterone drops.

• A bender interrupts sleep. And sleep is when your body produces its biggest surge of growth hormone, a chemical that signals your body to use fat for energy. The less growth hormone you release, the fatter you become.

7. Green Day

Sipping green tea — the kind served at Japanese restaurants — revs up your metabolism. Green tea may be foreign to you, but don’t knock it until you’ve tried it. You can find it any supermarket, and it tastes fine. (Go ahead and add a teaspoon of sugar if it’s not sweet enough.)

8. Hello Meat

It’s lunchtime in the local food court. Which do you go for, salad or burger? Of course, you think, the salad is better for you. After all, it’s green. And leafy. And has all kinds of crunchy things, which look a lot healthier than a brown slab of dead animal.

But the burger is probably the better choice. Sure, the salad will have fewer calories if you limit what you put on it. Once you add turkey, ham, cheese and dressing, however, you could be looking at more than 700 calories for a three-cup serving.

The burger? About 430 calories for a typical quarter-pounder. Plus, the burger will almost certainly make you feel more full, while the meat is rich in zinc, an important mineral for raising testosterone levels.

9. Go for the freezer burn

If weight loss were a game of poker, portion control would be your ace in the hole. You can eat anything and lose or maintain weight, as long as you don’t eat too much of anything.

So here’s another test: Dinner tonight — frozen meal or pizza? The frozen dinner wins because it gives you portion control. You buy one serving, eat one serving, and you’re done. With the pizza, you buy multiple servings, and hope you only eat one of them-probably two slices. If you can pull that off, fine, eat whichever looks better to you. But if you think there’s any chance you’ll eat more than those two slices, you’re better off not tempting yourself.

If the dinner you choose is just an entree and doesn’t have vegetables, buy a bag while you’re in the frozen-food aisle, and cook a cup of it. Don’t worry about the vegetables not being fresh. In winter, the frozen vegetables are often in better shape than the “fresh” ones that were picked last week in Argentina.

10. And, uh, did we mention exercise?

While it’s possible to lose weight by eating less without doing more, it’s unlikely. The people who lose the most and keep it off the longest tend to approach both sides of the equation with equal fervor. So we’ll see you in the gym.