Hello everyone after hard time i am back again hope you guys will show some love and support so without wasting so much time lets get started!

1. YOU MUST CHANGE YOUR LIFE!

Try to understand that whatever has contributed to you gaining weight in the past will contribute to you gaining weight today and again in the future. That is, if you don't change it. You must identify where your weakness are. For instance, you could be a "stress eater" that munches or gorges on food when life gets difficult Are you a "reward eater", rewarding yourself for having a good day or accomplishing something great? Are you a boredom eater that just eats because there is nothing else to do right then? Perhaps you feel like you always must be chewing something because of nervousness. Are you a "social eater" who goes out to a rib restaurant with your friends and gorges on the main entrée but then forces down a dessert (even though you're not hungry) just because it looks good or your friends are having some?

   Your first step to overcoming weight loss is to identify what the problem is.  You need to identify what motivates you to eat other than normal hunger.  Stress, depression, reward eating, social eating, boredom eating, nervousness, anxiety etc. all contribute in a MAJOR way to weight gain.  Identify what the problem is and replace the behavior with something else.  For instance, the next time you're stressed and you find yourself heading for the refrigerator say to yourself "This is stress eating, I can't do this!"  Then replace the behavior with something like going for a walk or reading a book, etc.

2. EXERCISE IS NOT OPTIONAL

 Every year literally millions of Americans visit Doctors' offices, diet clinics, and weight reduction centers searching for the magic cure.  They say to their DR's "can't you give me something to make my fat go away?"  Prescription medications and herbal supplements can often be very effective.  However, too many people forget or try to avoid a very  important aspect of weight loss: exercise!  Exercise is NOT OPTIONAL!  Let us say that again:  Exercise is NOT OPTIONAL!  Many people don't like to "exercise" so here is our suggestion:  Find something that you DO enjoy doing that is very active.  Find something that you have some passion for.  It could be walking, swimming, dancing,  riding a bike, hiking, etc.  If you don't like to exercise then find something that is active and call it "recreation".  This way you'll be burning calories just doing something you enjoy and it isn't really exercise (although it is). 

    Make a schedule that you can realistically commit to every week.  It is essential that you schedule the exercise in or you probably won't ever do it.  How much you can and should do, of course, depends on your age, fitness level, and so on but we recommend AT LEAST 30-40 minutes of cardiovascular exercise 3 times per week.  Cardiovascular exercise includes things like a brisk walk outside or on a tread mill, riding a bicycle outside or a stationary bike at the gym, an aerobics class, martial arts, etc.  Is cardiovascular exercise enough?  Usually not.  We also suggest that you do weight resistance training.  That means hitting the gym and lifting weights.  This is wonderful and effective for BOTH men and women.  For all you ladies out there don't think you are going to get big like a man because you won't (unless your taking male steroids!)  Lift lighter weights with higher repetitions in your sets and you will tone the muscles.  Slow down when you are doing your repetitions so that your muscles do the work instead of momentum and gravity.  It wouldn't hurt to join a gym that has personal trainers who can show you how to do the exercises correctly.  In just a couple short weeks you'll start seeing results with your weight and cardiovascular training.   Remember, the more good things you do for yourself the better.  Finally, we thought we should point out that some studies have shown that regular exercise can actually reduce your risk of cancer.

3. WATER IS YOUR FRIEND

Drink at least 8 glasses of water every day.  The general rule is one glass of water for every 14 pounds of body weight.  Lack of drinking enough water (usually in combination with drinking too much carbonated soda) has been directly linked to individuals having more kidney, bladder, and urinary tract problems.  Did you know that if you changed nothing but increasing how much water you drink you will have weight loss?  Why is this so?  We'll give you a brief, layman's explanation.  

Your kidney's are a very important organs.  One of the responsibilities that they have is to clean out the fluids in the body.  When you don't drink enough water your body can get to the point that the kidney's are unable to clean the bodies fluids enough all by themselves.  As a result the body causes the liver to kick in and help the kidney's out.  This results is taking the liver AWAY from one of it's major function's which is metabolizing fats!   The more water you drink, the cleaner your system will be, and the more effective your body will be at metabolizing fats, and the better you will feel.  You will go the bathroom more often but you'll get used to it. 

You may have figured out from what we said above that it's also a good idea to lay off of the soda.  If you must drink soda at least drink diet soda.  One problem about soda in general is that it has been linked to kidney and urinary tract problems.  When you don't drink enough water but instead drink 3 or 4 big gulps every day you are making your kidney's work harder while at the same time filling them full of chemical substrates.  Needless to say this is bad on the kidney's.  Drink water instead of soda if you can.  Make sure, however when you're drinking your water that you don't drink too much when you're eating because it can interfere with digestion.

One more simple thing to remember is to always drink cold water.  Your body has to expend some energy to warm the water up to the optimum temperature before it can be used and it takes calories (a unit of energy) to warm the water up.

4. SKIP THE DESSERT

Be very, very careful when you eat out at a restaurant.  Don't eat dessert (at least not every time), especially when you are already full.  How many times, for instance do we gorge ourselves on the main entree making ourselves completely full only to order dessert because "it looks good".   Always try to leave the table just a little bit hungry.  Walk out, don't roll out!  The only time you think it's OK to roll away from the table is at Thanksgiving dinner.  Hey, once a year won't kill you but several times a week sure will.

5. YOU ARE WHAT YOU EAT

Stay as far away from fried and fatty foods as you can.  Keep the following in mind:  

When you're trying to lose weight you want to try to limit your calorie intake to under 2000 per day (as close to 1200 as you can) and your daily fat gram intake to under 20, preferably closer to 12.  As we can see from the above chart if your not careful  it doesn't take much before you are paying the price on your waist line.  If you have a few sliced of pepperoni pizza you have just eaten all the fat you need for the next week!  Remember that approximately every 4000 calories equals a pound of fat!

Thank you for reading. I will soon upload the second part also very soon!