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One of the greatest secrets of success in every weight loss program is to fill up on low density foods. A low density food is a food that has fewer calories in every bite.

For example, a piece of cake is loaded with dozens of calories in every bite. A vegetable has relatively few calories. You would need to munch on a lot of carrots, or beans, or broccoli to get the same number of calories as you would find in a small piece of cake.

Eating low density foods works as a weight loss technique because if we eat a vast quantity of food we can trick our brains into thinking we are full. A big heaping salad looks filling, even though it contains few calories.

So start your meal with a soup or salad. Drink lots of water or tea (without sugar). And eat lots of vegetables to fill up and jump start your weight loss program.

Any good weight loss program will tell you to eat lots of fruits and vegetables, and most weight loss programs advise you to eat some lean meat, fish, and whole grains. They also tell you to avoid processed grains (like white bread), and foods with added sugar, like soft drinks.

However, eating healthy is not enough. You must also limit the amount of calories you consume. The math is simple: you must burn more calories than you eat to lose weight.

A boneless, skinless chicken breast is healthy, but if you eat ten of them in one sitting you will gain weight. So watch your portion sizes to cut down on the amount of food you eat. A serving of meat should not be bigger than the palm of your hand; if you are eating more than that, you are eating too much.

Eat healthy foods, but eat everything in moderation.

This tip is a no-brainer. Every single book about how to lose weight will tell you the same thing: avoid junk food.

Soft drinks are nothing buy sugar and water. They provide no nutritional benefit, but are loaded with calories. Fast foods like fries and hamburgers and milkshakes are the same: lots of calories, no nutritional value.

Instead of drinking soft drinks, drink water or tea. Instead of getting a burger and fries, order a sandwich. For more information, read about weight loss and Wendy’s.

And remember, you can bring a snack of carrots or beans to work; you don’t need fries and a soft drink!

It is almost impossible to lose weight through exercise alone, but your weight loss program will have a greater chance of success if you include exercise in your daily routine. Here’s why:

First, you burn more calories exercising than sitting watching TV, so you lose weight faster. Even better, as your body works hard to repair itself after exercise, you burn calories even when you are not exercising.

Second, exercise makes you feel good, it’s invigorating, and a positive mental attitude is an essential element in any weight loss program.

Third, exercise makes you healthier, benefiting your heart, blood circulation, and muscles. Resistance exercises build strong muscles and strong bones, and the more lean muscle mass you have, the more calories you burn (read more about your Basal Metabolic Rate).

Finally, exercise helps you sleep, and sound sleep is an essential element in any weight loss program. Read more in our article about the Importance of Exercise in your Weight Loss Program.