help lose weight with ten simple weight loss tips that really make sense. If it's time to make a life change, this could be the information you needed to finally make it happen. Many people are using these proven methods to help me lose weight. 1) Exercise Regularly - this will be very helpful to your weight loss. A minimum of five 30 minute sessions per week. No excuses! Even three 10 minute sessions in a day are as good as one 30 minute session. 2) Weight Training - together with your exercise routine, this is the one, two punch you need to really have an effective workout. Muscle burns a significant amount of calories in a day. In one study, weight training increased fat loss by 44ver those only participating in exercise alone. 3) Food Diary - taking time each day to record what you ate, and how much you ate can provide a greater awareness to eating habits, overeating and food selection. How often can't a person even remember what they ate last evening? This will help you focus on a goal to help lose weight, and commit to it. 4) Direct Focus On Health, Not Being Thin - greater motivation can be found when the focus is on your health, instead of a number on the scale. Pick foods with your health in mind, instead of foods directed toward weight loss. The weight will come off when you start eating right. 5) Understand Why You Overeat - is it stress, boredom, loneliness, anger, depression, or self-pity? You have to understand why you overeat, before you can learn how to overcome emotional eating issues. When we can learn to deal with emotions without food, we may have already won half the battle to our weight issue. 6) Weight Loss Support Group - receiving encouragement and support from others is crucial in making this change in your life a success. If family or friend support is not an option, check to see if groups such as Jenny Craig offer programs and resources in your areas. Your local hospital's registered dietitian may also conduct group weight loss programs. 7) Portion Control - remove terms like "super-size" from your vocabulary. Be aware of the amount of food you're eating at one sitting. Your mother is no longer standing over your shoulder making sure you clean up everything on your plate. Don't be a "plate cleaner" when served an enormous portion in restaurants. Learn to pay attention to your hunger level and ask for a doggie bag. This can really help lose weight! 8) Take It Off Slow - it is important to realize that the quicker the weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can eat each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Set a weight loss goal of no more than 1-2 pounds per week. Remember, one pound of weight is equivalent to 3500 calories. 9) Eat Slow - is one method that can help lose weight and take off pounds. From the time you start to eat, it takes the brain 20 minutes to start signaling feelings of fullness. If you beat the clock, and finish before that time, you may have put more food in your stomach than you needed, to make you full. To help lose weight, try to slow down, take smaller bites and enjoy the flavor of your food. 10) Eat Less Fat - limiting high fat foods in your diet can help lose weight when fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. But this should not allow you to eat unlimited amounts of fat-free products. Because in many cases fat-free foods have as many calories as their fat laden counterparts. Eating less fat will help you to lose weight. But replacing it with excessive amounts of fat-free products will not necessarily benefit you in weight loss.