HOW TO LOOSE WEIGHT

Cut back on salt. Not just on so-called salty foods, like chips and French fries, but on foods containing "embedded" salt as well, like crackers, breads, and many prepared and pre-packaged foods. You have to read labels in order to determine if something has a lot of salt/sodium or not. If you’re going to do the salt thing, then choose sea salt or celtic salt if possible.
Drink a lot of water, like about 64 ounces a day, spread throughout the day. At first it will seem you are always going to the bathroom, but it levels off some after your body gets used to it.Eat lots of fiber. Many fruits and vegetables are high in fiber. Whole grain breads and cereals also are a source of fiber. White bread, as well as many other commercial breads are not good for you, nor are they especially high in fiber. Look for "100% whole wheat" on labels, because bread that is brown-colored is not necessarily whole wheat. In fact, manufacturers often color their "wheat bread" with molasses or raisin juice to deceive people (or else to satisfy peoples' penchant for deceiving themselves)—it’s still really just white bread. Milled and highly processed grains and cereals also have lost a lot of value.
Cut back (or even eliminate, if you choose) meats, eggs, dairy, and/or added fats, such as butter, margarine, and oils. Animal fats, such as lard and butter are among the worst, because they are saturated fats. Margarine contains "trans-fats", which are even more damaging to your body than the saturated fat of butter. Most peanut butters on the market are hydrogenated (go fresh-ground or Adams brand, if available--but don't accidentally grab the new "no-stir" version). If you’re going to eat meat, eggs, dairy, or other high-fat foods occasionally, try to select low-fat versions and use as a condiment or flavoring rather than as the main course. One reason fat in the diet is a problem is because it is a more concentrated source of calories than carbohydrates (such as from fruits, vegetables, grains, cereals) or proteins. Carbs and proteins both have 4 calories per gram, while fat has 9 calories per gram.
Fatty foods tend to be low in fiber and overall nutrition and often high in sugar and calories. High-fat foods tend to be less filling than other foods, and therefore less satisfying. Can you see where that might lead to trouble?The concept of "fat-free" food is a deception. All foods have at least a trace of fat—it’s added fat that you really have to watch for. According to law, manufacturers can label foods containing up to a half a gram (.5 g.) of fat per serving as "fat-free." Restricting fat grams is not as important as limiting percentage of calories [coming] from fat (cff). Ideally, a good diet should be around 10-15% cff or less (this IS a subject of much debate, however). Anything over 25% cff is pretty high. It follows, then, that individual foods with over 25% cff should be kept to a minimum or avoided altogether.