• Maintaining body functions accounts for 60-75% of your daily caloric expenditure
  Muscle is 17-25 times more metabolically active than fat so start strength training!
• Skipping breakfast reduces the number of calories burned by 500-700 per day.
  Eating breakfast increases your metabolic rate by 25%.
• According to the U.S. Dept. of Agriculture Americans typically eat 2.4 servings of potatoes (baked or fries), close to 4 servings of pasta, and 2 servings of bread and rice in one sitting. Learn how to control portions to speed up weightloss.
• 1 gallon of ice cold water burns 123 calories and is key to losing weight because it helps with digestion, prevents constipation, and keeps you hydrated (dehydration can lead to false hunger and cravings).
• People who consume foods containing fat substitutes never learn to dislike fatty foods while those who learn to cook using foods that are naturally lower in fat eventually lose their taste for high fat diets.
• Drinking diet sodas is not as great as you think. Consuming artificial sweeteners on a regular basis makes people acquire a taste for sweeter foods.
• Many low-fat foods have extra calories from sugar and other carbs. For example, lowfat yogurt contains 3-6 teaspoons of added sugar making it a poor snack choice. Have plain yogurt with fresh fruit, whole grain cereal, and cinnamon instead.
• Alcohol contains about 7 calories per gram, almost as much as fat at 9 calories per gram. Just one glass of wine inhibits your body’s ability to burn fat for 48 hours. Not worth it!!! If you must drink try a spritzer.
• Counting calories vs. counting fat grams. According to experts counting calories is far more important when it comes to weightloss but this doesn’t mean you should eat a high fat diet. Reducing your saturated fat intake prevents heart disease.
• The body only needs 500mg of sodium a day but the average American diet contains 4000 to 6000 milligrams a day. Reducing salt intake can help you shed water weight.
• 30 min. high intensity exercise burns 500 calories 100 calories (20%) from fat.
  30 min. low intensity exercise burns 100 calories 60 calories (60%) from fat.
  High intensity burns more calories and more fat so speed it up!!!

Mastering your metabolism, controlling calories, amd focusing on eating healthy instead of just lowfat are key to weightloss. This will set the stage not just for major weightloss but for fat loss as well. Once you've mastered these concepts you'll be able to make other dietary changes that will further impact your ability to lose weight and burn fat at a much more rapid pace.

Recommended Reading:
Katherine Tallmadge, MA, RD, one of the country's leading nutritionists, has compiled 154 easy tips, substitutions, mental tricks, strategies, and inspirations that have helped her clients shed from 10 to 50 pounds a year-effortlessly and without feeling deprived.
Diet Simple