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Diet has become such a dirty word, but let’s remember that diet simply means the “the foods eaten, as by a particular person or group”. Over the years we have redefined the term to the where it now means that if I am “on a diet” I have restricted my food intake or improved the quality of my food products in some way.

I have written a post or two on weight loss because over the years I have become an expert on the subject. I like to think that I can separate fact from fiction and shoot straight from the hip on the subject.

I was browsing through Mamasource and stumbled on this question (or is it a plea?) “Does any one have any weight loss secrets? I was on the biggest loser thing but icant afford that any more so i am on my own. I really need to loose about 150++++ Pounds. HELP!!!!!!!! Please. – J.T. ”

Fact: There are no weight loss secrets. If you want to lose weight- eat less and move more.

Unfortunately, this would appear to be easier said than done. We are a society of mindless eaters. This means that food goes into our mouths all day long and we are totally unaware of having put it there.  From the kids leftover breakfast to the uneaten portion of our husband’s dinner; we eat when we are happy, we eat when we are sad, we even eat when we are totally numb to any of our feelings.

For J.T. and anyone else wondering how to lose weight on a limited budget, I have compiled this list of tips (many of which I got from plans or books that I paid for) :

1. Start a food diary. Studies have shown that people who write down what they eat, tend to watch what they eat. After all who wants to write: “polished off the rest of the Thanksgiving turkey just before dinner” . Writing is tedious to some so do it for at least a week just to see where you are and what needs improving.
2. Move something.  Walk up and down the stairs for 10 minutes after each meal, or walk around the yard or the block, or the living room. Dust off your workout tapes (we all have old workout tapes and DVDs, we just don’t acknowledge their presence in the house) and use one at least 5 times a week.
3. Quit eating your kids leftovers. The starving kids in China don’t have access to that food and you eating it does not fill their bellies, it only serves to expand your waistline!
4. Think before you eat. Weight lost is a factor of calories in minus calories burned. You can burn 3500 calories more or eat 3500 calories less or a combination of the two – but the end result will be 1 pound less on the scale.
5. Read The Hackers Diet by John Walker- why? Because it’s online, it’s free, and he provides all the tools that you need to create your daily meals,  track calories and keep track of your weight forever. And did I mention that it’s FREE?
6. Eliminate dessert except on special occasions. It’s bad for your teeth, your insulin levels, your skin and so much more.
7. Drink more water. Note that I didn’t say 8 glasses a day, I just said more. Drink water when you are thirsty.
8. Avoid laxatives. Laxatives and diet teas are not a viable way to lose weight. Your body is a wondrous and sophisticated machine with built in mechanisms for elimination. Treat it well and it will treat you well.
9. Eat more food un-processed food  like fresh fruit , vegetables, and beans that you soak and cook yourself (canned pork and beans don’t count). This will help your body with the elimination process.
10. If you are struggling with your weight now, then chances are your children will also (no matter how painfully thin they are at this point). Set an example for them by cooking healthy meals at home and ordering Chinese take-out and pizza less often.  I actually recommend eliminating take-out night altogether; save eating out for special occasions. Find great recipes that you and your family will love  in the blogosphere at places like Diet Recipes Blog and Cinnamon & Spice
11. Get tips, ideas and free workouts and workout videos at Self.com , Fitness.com and any othe rfitness magazine website you can think of.
12. Join a fitness challenge on one of the above websites or at iVillage.com. Challenges help you to set a goal and stay focused on it, but you always want to add something for th elong term (like The Hackers Diet) because what goes down can definitely creep back on you.
13. Try the Scarsdale Diet with me if you really want to see results fast. I lose weight slowly but have been able to move my “normal and customary” scale weight down ten pounds.
14. Our bad eating habits and poor exercise habits are created in our heads.  We gain and lose weight because our mindset is  alittle off-kilter (maybe deep down inside you have some fears about being thinner). Go to the library (it’s free too) and get a couple of books like The Slight Edge, The Power of Positive Thinking, How to Stop Worrying & Start Living etc.
15. Make eating right and exercising a habit, just another one of the things you do every day like brushing your teeth and taking a shower. Remember that these are little things that are just as easy to ignore as they are to actually do and get out of the way for the day.
16. Live in the moment, be conscious of what you’re doing. Been sitting in front of your computer all day? Get up and play with your kids, take a walk, play football in the street, park far away from the entrance to the mall or grocery store for a change of pace.

Do you have any weight loss secrets that you’d like to share? Leave a comment, I’m all ears:)