How I lost 91 pounds and successfully kept them off 

Losing weight can be achieved  without exercise and without being hungry: you can do it too 

You may think you know all this.

Knowledge is very important, but action is the key. 

Knowledge is the first step to a successful weight loss journey. The more you know, the more likely you are to do the right thing.

Somebody smart said that knowledge is power. By arming yourself with the facts about healthy weight loss, you are more likely to build confidence in your abilities and achieve your weight loss goals.  I agree, but want to add that knowledge by itself is not power. It is the application of knowledge that yields sustained success.

 Being successful at weight loss is a combination of several things. You may think you know all this, but let me surprise you with a few things that you may not know. With this knowledge, you can customize your own weight-loss plan, one that is easier and more affective for you.

Understanding weight gain and weight loss

No matter how much weight a person has to lose, the same principles apply to everyone. The bottom line is always the same: to lose weight, we must consume fewer calories than we burn. It is a gradual process. To keep it off, we must adopt permanent lifestyle changes.

Making a lifetime commitment is essential. Losing weight and keeping it off is not very easy. But there are ways to make it easier.

It is my mission and my hope to give everyone the tools to achieve weight loss. A number of behavioral and eating strategies that have worked for me may also work for you.

Knowing what to eat

Never go more than 4 hours without eating. My approach is not going to work for you if you're hungry or tired all the time. That's why you must eat every 4 hours while you on the diet. If you wait too long you can become hungry.

Drink water

Drinking water is vital for weight loss. It is a critical component of any weight-loss strategy.

So is drinking black or green tea. I confess, I am not much of a green tea drinker. I work on this issue and hope to do better. I drink unsweetened black tea.

Water helps you lose weight easily by preventing you from overeating and it also helps in flushing out the excess toxins from the body.

Weight loss that lasts

Every day we make dozens of small choices that determine whether we will succeed in losing weight or continue to slowly gain. It takes commitment and discipline just like everything important in life, but the results are worth it.

How to eat for fullness

You need to become more aware of what you put in your body and what you need to do to lose weight. With this knowledge comes a better understanding of how your actions affect your body.

Make the most of your knowledge.

Knowledge will help you develop smart eating habits that become second nature.

Eating breakfast

Eating breakfast is one strategy that makes a big difference in weight management.

I try to eat breakfast  within an hour of rising. My breakfast includes protein, whole grain, fresh veggies and fruits. It helps me regulate my caloric intake throughout the day.

Changing the way you eat

It takes time for the body to recognize that you have eaten and for the feeling of hunger to go away. Eating too quickly may cause you to eat more food over the same period of time as eating slowing and allowing your body to feel "full".

It will help you develop smart eating habits that become second nature.

Weight loss wisdom

Whether you eat quickly or slowly, hunger goes away in about the same amount of time.

You will always be faced with tempting foods that you have to limit.

You will need to get enough sleep. Lack of sleep can lower your motivation and lead to overeating.

Turning off the TV while you eat.

Exercise won't make you thin

Exercise isn't necessarily helping us lose weight.

The role of exercise in weight loss has been wildly overstated.

Many recent studies have found that exercise isn't as important in helping people lose weight.

There are many other misconceptions regarding permanent weight loss.

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my scale

Your scale can be a top tool in losing weight. Invest in a digital scale and weigh yourself on a scale daily.

Weigh yourself on a digital scale daily. Weighing yourself every day keeps the focus on how quickly you are losing weight.

Use the number on the scale as a guide to decide whether you should keep doing what you are doing or make some changes.

The information here can help you get started.

Don’t get hungry – It’s harder to make good choices when you are starving.

It takes about twenty minutes for your brain to get the message your stomach is full.

Alcohol interferes with fat burning.

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