Twelve Basic Weight Loss Facts

1. To lose weight, you must burn more calories than you take in. It is nearly impossible to do this with exercise alone. You must change the foods that you eat.

2. Calorie density is the key to choosing good weight loss foods. Foods with a low calorie density are the high fiber, low fat, whole plant foods. 

3. Eating a salad or some soup before a meal reduces the number of calories eaten at the meal. Eat salad and/or soup as often as possible.
   
   
4. Colorful foods like leafy greens, vegetables, beans, and fruit are nutrient-dense. High nutrient foods satisfy your hunger. 
   
   
5. Eating on small or medium-sized plates fools your brain into thinking you have had a full plate of food. Try it!
   
   
6. Eating slowly and chewing your food well gives your brain time to understand how much food you have eaten. It is also better for your digestion.
   
   
7. Foods that are high in fat, salt, and sugar are actually addictive. They stimulate the pleasure centers of our brain and make us crave more rich food. It is better to avoid these foods completely than to try to eat small portions of them.
   
   
8. Rich foods are too tempting for most people. If possible, do not keep them in your house at all. If other family members want them, insist that these foods be kept out of your sight.
   
   
9. Alcohol lowers inhibitions and makes you more likely to eat the wrong foods.
   
   
10. The calories in beverages do not satisfy hunger. This includes fruit juices and smoothies. Eat your fruit whole. Don't blend it or juice it.
    
    
11. Diet sodas may stimulate hunger. Drink only water, tea, or a coffee substitute like Teeccino.
    
    
12. Although diet is the most important factor in weight loss, daily exercise will give you results faster. And it is important for good health.