Obesity has become an epidemic in America. And as America exports its junk food like McDonalds, Taco Bell and Kentucky Fried Chicken around the world, people in other countries increasingly suffer from being overweight.

The following are weight loss tips to help you keep off the pounds, or lose some of the unnecessary weight you have.

Weight Loss Tip #1.
Ask yourself these questions as you begin: Why do you want to lose weight? Are you truly committed? You must want to do it for yourself not someone else whose love you don’t want to lose. And you must be 100% committed and ready to make sacrifices in your traditional, habitual way of life. Losing a significant amount of weight is very difficult for most people even under the best of circumstances, so you must be prepared to endure and perservere You must really want it and not just “wish” it was already accomplished.

Weight Loss Tip #2.
Use a small plate to help control the amount of food you can devour without reloading. In other words, your hunger will be satisfied with less food if you eat more slowly.

Weight Loss Tip #3.
Take time to chew your food. Digestion begins in the mouth. When you chew your food it’s mixed with your saliva which contains digestive enzymes. Digesting your food thoroughly allows your body to absorb the nutrients vital for good health. It tales time for the brain to send signals of fullness, so it may take some time before you know you’re full. It helps you control your diet and lose weight. Chew your food slowly and savor it. Enjoy it.

Weight Loss Tip #4.
Eat more often but in smaller amounts. This will increase you metabolism and also help keep hunger pangs under control by shortening times between eating.

Weight Loss Tip #5.
While eating, before helping yourself to seconds, take a short break of a few minutes to allow the food you have already eaten to satisfy your hunger.

Weight Loss Tip #6.
Use vegetable, olive or other healthy, low-fat oils instead of butter for cooking.

Weight Loss Tip #7.
Set realistic goals. It’s okay if you plan to lose 2 pounds a week, but the main thing is will you be able to accomplish it? If you accomplish your goals from the beginning you will be motivated to continue. Otherwise you will just become frustrated and quit. Don’t expect too much from yourself. Set easy goals to begin with and gradually push yourself to further progress.

Weight Loss Tip #8.
Eat early in the day and don’t skip breakfast. Eating the majority of your daily caloric allotment early gives your body time to burn those calories off, so it helps to have a healthy breakfast.

Weight Loss Tip #9.
Avoid stress. This of course is important for overall health, but stress causes weight gain due to chemical reactions and the release of harmful hormones. Listen to calm music and take deep breathes before and after eating to aid in digestion. Walking after eating is a great way to relieve stress, aid in digestion and improve your physical well-being.

Weight Loss Tip #10.
Losing weight and keeping it off requires that you change your lifestyle and adapt a healthier one. Going on and offl fad diets will lead to weight gain rather than loss. Being consistent is important. That doesn’t mean you never get to splurge, but do so in the context of a healthy lifestyle.

Weight Loss Tip #11.
Tell your friends and family that you want to lose weight. People around you can give you emotional support during difficult times. But be careful they don’t start interfering with your plan by nagging and pushing. You are in control.

Weight Loss Tip #12.
Getting sufficient exercise is crucial. But if you don’t enjoy it, distract yourself with pleasurable activities such as listening to music or watching tv if you’re on the treadmill. By diverting your attention, you will be less bored and the time will pass more quickly.

Weight Loss Tip #13.
Do some research and find a good weight loss program. Most of them are in agreement that you should reduce your intake of carbohydrates and increase your intake of fruits, vegetables, grains, legumes and lean meats. Stay away from junk food, and definitely stay away from sugar. Sugar is a killer, and too much is linked to diabetes and cancer. The more refined the sugar, the more it will damage your body.

Weight Loss Tip #14.
Keep a record of your progress to help keep yourself motivated. Remember that progress is never in a straight line. There will be times that you “plateau” and progress is halted for some time. Don’t get discouraged. Just keep going and enjoy the process.

Weight Loss Tip #15.
Cut out all the negativity in your life. People may try to discourage you for any number of reasons, such as, some people may be jealous of your success when they are struggling! People unconsciously sabotoge themselves and others all the time. Stay focused on your goals and stay positive.

Weight Loss Tip #16.
It’s okay to compare yourself to others if you do it with a positive attitude, but remember that everyone has a different physiological and psychological makeup. What works for one person may not work for you. Don’t be afraid to experiment and try new things to find what works for you. And alter your routine sometimes to keep things fresh.

Weight Loss Tip #17.
Women have a higher percentage of body fat than men and are naturally inclined to lose weight more slowly. Ladies, keep this in mind when comparing yourself to men!

Weight Loss Tip #18.
Use weight loss pills carefully and under the supervision of an expert if you are not knowledgeable about them. They can be dangerous or produce unwanted side-effects if misused. However, used properly, they can be an effective aid in your weight loss plan.