How to lose weight

• Have confidence in yourself. You should know the exact reason that stimulates you to reduce your weight. This will help keep you motivated in your weight loss program. Know that millions of people do it, and so can you! You're never too out of shape to get into shape! 
• Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day. 
• Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. You must set a target that has a time limit. The amount of weight you want to lose and the time within which you would like to lose it should be decided beforehand. If the time and amount of weight is clearly decided primarily, your enthusiasm will keep you on the track until you reach your destination.
• Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
• Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week.
• Do an itemized calorie count. When possible, write down the number of calories in each food you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your ideal weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is not true for everyone.
•  Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. 
• Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
• Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are also beneficial to your health, so aim to replace some or all of the beef or pork in your diet with these foods.
• Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry - this will help avoid impulse buys which contribute to calorie consumption
• Watch your portion sizes. Eating a whole bag of rice cakes in one sitting won't help you lose weight. When eating chips, nuts, or dried fruit, put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!.
• Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. By making time for exercise and other healthy, productive activities, you can also avoid temptation to overeat.