Some experts believe that success in weight loss comes down to a simple equation: if you eat fewer calories than you burn, then you lose weight. Sounds simple, right? But then why is losing weight such a difficult task? Weight loss does not happen linearly over time. When you cut calories, you lose weight for the first few weeks, for example, and then things change. You eat the same amount of calories, but the weight comes off more slowly or not at all. This is because when you lose weight, you lose water and “lean tissue” as well as fat. Your metabolism slows down and your body changes in certain ways. So, to continue losing weight each week, you need to reduce calories even more. Calories are different. Consuming 100 calories of a food rich in fruit corn syrup, for example, will have a different effect on the body than consuming 100 calories of broccoli. The trick to long-term weight loss is to stop eating foods that are loaded with calories but don't make you feel full (like candy) and replace them with foods that fill you up without being full of calories (like vegetables). Many of us don't just eat. to satisfy hunger. We also turn to food to calm us down and relieve stress. And this derails any weight loss efforts before they even begin. Tip 1. Get moving. Not enough time for long workouts? Research shows that three ten-minute workouts a day are just as good as one thirty-minute workout. Remember: some is always better than none. Start small - with a small amount of physical activity every day. Then, as you begin to lose weight and have more energy, it will be easier to become more physically active. Find exercises that you enjoy. Try going for a walk with friends, dancing, climbing a hill, riding a bike, playing Frisbee with your dog, enjoying a game of basketball, etc. Tip 2: Control your emotional eating When stressed. Find a healthier way to calm down. Try yoga, meditation, or sitting in a hot bath. Feel tired and have low energy. Find another way to perk up in the middle of the day. Try walking around the building, listening to energetic music, or taking a short nap. Feeling lonely or bored. Reach out to others instead of turning to the refrigerator. Call a friend who makes you laugh; Take a walk with the dog or go to the library, shopping center or park - somewhere where there are people. Tip 3: Cut down on sugar and refined carbohydrates Large amounts of fat surround the abdominal organs and liver, and are closely linked to insulin resistance and diabetes. Calories derived from fructose (found in sugary drinks such as soda and prepared foods such as donuts, muffins and candy) are more likely to add to that dangerous belly fat. Cutting back on sugary foods means a smaller waist, as well as a reduced risk of disease. Tip 4: Eat Fruits, Vegetables, and Fiber Even if you're cutting calories, it doesn't necessarily mean you have to eat less food. High-fiber foods are larger in volume and take longer to digest, keeping you fuller longer and helping you lose weight more effectively. Tip 5: Listen to yourself when you eat Pay attention when you eat. Eat slowly, savoring the flavors and textures food. If your mind wanders, gently bring your attention back to the food and its taste. Avoid distractions while you eat. Try not to eat while working, while watching something on TV, or while driving. It's too easy to mindlessly overeat. Create confusion by focusing on the experience of eating. Try using chopsticks instead of a fork, or try eating with your non-dominant hand. Stop eating before you're full. It takes time for the signal to reach your brain that you have eaten enough. Stop it.