Free, Fast And Effective Weight Loss Tips

Nearly two-thirds of Americans are overweight, despite a multi-billion-dollar diet industry that churns out a glut of books, products and programs. Avoid expensive gimmicks and fad diets that don't work. Instead, focus on free and effective weight-loss methods you can maintain long-term. Experts at the Mayo Clinic advise losing weight at the the safe and realistic rate of 1 to 2 lbs. per week for results that last.

Downsize Your Portions

Waist size has kept pace with increasingly large portion size. Portion size may be the greatest predictor of successful dieting, according to ACE Fitness. Studies show the more food you're served, the more food you'll eat. Re-think the amount of food on your plate, and choose modest portions. Leave serving bowls on the counter instead of putting them on the table -- you'll think twice before reaching for more. Don't eat food straight from a multi-serving box or bag. At a restaurant, split dinner with a friend or put half in a doggie bag at the beginning of a meal. Use a lunch-size plate instead of a dinner plate to automatically eat less.

Eat Breakfast

Dieters who eat breakfast regularly are more successful at losing weight and keeping it off than those who don't. Eating a healthy breakfast can help control hunger throughout the day and leads to healthier food choices, too. Don't choose a breakfast loaded with fat and calories, though -- control your weight with a breakfast that includes protein and whole grains. Research shows that eggs -- which are high in protein -- satisfy hunger longer than high-carbohydrate foods, such as white bread and bagels. If you're concerned about cholesterol, have egg whites instead, or try low-fat yogurt, cheese or other high-protein foods.

Get Moving

Although you can lose weight without dieting, a combination of diet and exercise is most effective. Studies show successful dieters exercise regularly for an average of one or more hours per day. Exercise helps you lose weight, and it's vital for weight maintenance, ACE Fitness says. An hour of exercise can seem like a lot if you're not used to it, so start slowly and work your way up gradually to longer sessions.

Turn Off Your TV

When you watch TV, you're totally sedentary and are likely to be snacking mindlessly. Not only aren't you burning any calories, but you're adding many to your daily total. Those most successful at losing weight and keeping it off watch fewer than 10 hours of TV per week, according to the National Weight Control Registry.

Rethink Your Drinks

What you drink can add many hundreds of calories to your daily total if you don't choose wisely. Ditch sugary drinks like regular soda, which contains 10 tsp. of sugar. Instead, drink water or no-calorie seltzer with lemon or mint. Limit your alcohol intake -- it's high in calories, stimulates the appetite and reduces your ability to resist tasty temptations.