In The Section Of  Health & Fitness, We Will know about 2 things. They Are:-
                                                                        1>  Body Building
                                                                        2>  Weight Loss Tips 


Body Building

Kettlebell (or Dumbbell) Swing

Bend at your hips, and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now, rock back slightly and “hike” the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms. Reverse the movement, so that you swing the kettlebell between your legs again. Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. Continue to swing back and forth.

 

Squat Thrust

Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward—into a pushup position—and then immediately reverse the move and quickly stand up from the squat. That’s one rep. To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.
  

5 Possible Fitness Trends in 2015

Body weight training

According to an American College of Sports Medicine (ACSM) survey of more than 3,000 fitness professionals worldwide, body weight training is predicted to be the next big thing. “Expect to see it continue to expand in all movement experiences including both group and personal training,” says Carol Espel, Senior Director, Group Fitness and Pilates at Equinox. “Look for the comprehensive incorporation of gymnastics, adult jungle gyms, workout spaces that are uncluttered with weight machines and open for training, greater suspension training options, primal movements, and more programming that is less focused on standard weight lifting protocols.” In other words, those tried and true exercises that don’t require equipment—like lunges, squats, push-ups, and bur-pees—are here to stay, so embrace them.

 

High-intensity interval training (HIIT)

OK, HIIT (think P90X) did take a hit over the past year dropping from the number one spot on the 2013 ACSM survey to number two this year. But we assure you that this technique, which alternates intense bursts of exercise with short, sometimes active, recovery periods, isn’t going anywhere. The reason: It’s super effective. “People are exercising in shorter bursts and they are still seeing results,” notes Donna Cyrus, Senior Vice President of Programming at Crunch. This should be no surprise, though. After all, who wants to slave away at the gym for hours each day when you can blast fat in as little as 20 minutes? Exactly.

Treadmill training

Boutique studios that specialize in one specific fitness genre—be it underwater cycling or trampoline workouts—will continue to rise in popularity. However, within this group fitness sector, indoor group running has been steadily gaining momentum. From big gym chains like Equinox and Crunch to smaller studios like Mile High Run Club, treadmill-based training is poised to become the new “it” workout. Yes, many view this piece of machinery as a torture device (I know I’ve called it a dreadmill on more than one occasion), but these classes are truly beneficial, helping to improve your running through speed, incline, and interval-based drills.
“There is a trend in fitness to return to simplicity, and running is the oldest form of exercise,” explains Andia Winslow, a fitness expert and coach at Mile High Running Club. “With indoor treadmill training, participants are in a controlled and yet challenging environment where they can, regardless of fitness level, keep up with class while running on industry elite commercial equipment. With less strain on bones, joints and tendons, runners can focus instead on form, specialized and programmed intensity and being wholly engaged with their runs.” Even better: You will never have to worry about it being too cold or raining too hard to log those miles.

Recovery efforts

Don’t you just love a super intense workout? The way it pushes you to your limits, leaving behind a reminder (read: sore muscles) of all the hard work you put in. Here’s the deal, though, too much intense training can throw your body out of whack, leaving it open for potential injuries, which is why recovery is essential. “A balanced body is key, which means all of your muscles are working correctly, not just some of them,” says David Reavy, PT, owner of React Physical Therapy and creator of the Reavy Method. “Weak muscles will fatigue quickly, and you over train muscles that are already strong. The compensation and overuse of muscles and not the work brings the need for recovery.” This is why “we will continue to see the rapid expansion of group formats that include self-care protocols for self myofascial release (SMR), such as foam rolling and therapy balls, core strengthening and dynamic stretching, full recovery days and clear focus on sleep as an integral part of one’s fitness regimen,” says Espel. “And of course restorative yoga formats will continue to become a much more prevalent part of programming.”

Digital engagement

In our tech-obsessed world, this one seems like a no-brainer. Just take Nike, for example: I learned at their Women’s Summit last month that 9 million women have downloaded the Nike Running app and 16 million women have downloaded the Nike Training (NTC) app. And that’s just one company—think about all of the other fitness apps and cool trackers out there that put a wealth of health info at our fingertips. The reason we’re still obsessed with these modalities is because “they provide inspiration, guidance and coaching,” explained Stefan Olander, VP of Digital Sport for Nike at the summit. Not to mention the social factor. Adds Espel: “We will continue so see an even greater level of engagement of the use of multiple devices to track and log movement, nutrition, sleep and all aspects of activity,” she says. “The challenge for all will be determining what data is pertinent and then how providers and health care experts take the most relevant information and make it continually meaningful to users.”

5 Easy Ways to get rid of Back Fat

 

Turn Up Your Cardio
If you’re serious about getting rid of fat, you’ve got to start getting serious about cardio. According to the USDA, you should perform 60-minute sessions five times a week.
For even more intense cardio, opt for interval training that alternates between periods of pushing your body and recovery, since it offers an “afterburn effect.” This means that after exercising, your body can burn more calories—an extra 200 calories throughout the day even at rest or sleep—than you would after completing a steady-paced workout.

Focus on Toning
Add moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Posture-improving exercises can also do wonders! This five-minute back workout and these body-balancing back exercises are great ones to try!

Practice Yoga
Quality strength training and cardio are key, but yoga can help you take off back fat, too. This heart-pumping yoga routine is just what you need!

Eat Smarter
Choosing healthier foods and cooking up cleaner recipes are essential in your battle against back bulge. Check out the best fat-burning recipes for breakfast, lunch, dinner, and even snacks that can support your goals.

Shop Your Shape
Okay, this won’t really get rid of fat, but it’ll certainly help you feel more comfortable in your skin. If you’re concerned about the bulge around your bra or a muffin top, it simply might be time to go up a size in your bra or jeans. Flattering clothes will help you feel more confident so that you feel less stressed while dressing. Instead of getting caught up in the size you’re wearing, always focus on how you feel in the clothes you’re in.

15 Bodybuilding Tips for Beginners

 

1. Stick to Free Weights.

Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.

2. Do Compound Movements.

While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first. Exercises like the squat, the deadlift, the barbell bench press and the military shoulder press should not miss from your routine.

3. Have a Program and Stick to it.

You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.

4. Don’t Train Every Day.

If the person that made you the program knows what he’s doing, your routine should have 3 or 4 workouts per week. As a beginner you don’t need to train more often than that. Spend the other days of the week to rest and recover.

5. Train Each Muscle Group Every Week.

While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week.

6. Learn the Correct Form of Each Exercise.

While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.

7. Gradually Increase the Weights.

After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains.

8. Be Cautious.

When you get to the point of using big weights, use a safety belt for lower back protection. You may not have back problems right now, but you don’t want to have them in the future either.

9. Eat a Lot of Protein.

Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per pound of body weight for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.

10. Be in a Caloric Surplus.

In order to build muscle you need to eat more calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and adjust that according to how active you are. If you have a sedentary job you will need fewer calories and if you are very active you will need more.

11. Eat More Often.

Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry!

12. Avoid Junk Food.

It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout.

13. Consume Fruits and Vegetables.

Besides macronutrients (proteins, carbs and fats) your body also needs micronutrients (vitamins and minerals). So make sure you consume lots of fruits and vegetables each day!

14. Rest and Recover.

Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).

15. Act Like an Athlete.

Try to have a healthy lifestyle and avoid as much as possible smoking, alcohol and other unhealthy vices.

Six Pack Science

 

1. The too-easy-to-work method.
You know this better as “5-minute abs!” or some such hype. But if this approach were really effective, even Chris Christie would have a washboard.

2. The so-hard-it-has-to-work method.
Think 60 to 90 minutes of exercise, 6 days a week. Now if you have the time and energy for this kind of regimen, we commend you. But plenty of people are missing one or the other. And that’s just reality, not a cop-out.
So we wondered: Could there be an ab-sculpting program that actually works and is doable for most people? For the answer, we turned to Mike Wunsch, C.S.C.S., and Craig Rasmussen, C.S.C.S., creators of Men’s Health’s newest fat-loss plan, 24-Hour Abs! The answer: “Absolutely,” says Wunsch, who teams up with Rasmussen to design the workout programs at Results Fitness in Santa Clarita, California. “That’s exactly how we make our living.”
One important fact about Results Fitness: Even in a recession, this Southern California gym has expanded. Twice. Why? Because its trainers have developed a fat-loss formula tailored specifically for busy people. (Read: mostly everyone.) The requirements are simple: 30 to 40 minutes a day, 3 days a week. So how do these trainers do it when so many others have failed? They threw out the old guidelines. The new ones they’ve created are based on 21st-century science and the methods that work best with their clients. Now you can benefit, too.

Don’t target your abs to lose fat

Back in 2002, we reported that it would take 250,000 crunches to burn a pound of fat, according to estimates from University of Virginia scientists. We’re pretty sure those researchers published that statistic to make a point. But after almost a decade, the point still may not have hit home. “I’m amazed at the number of people who think that simply doing ab exercises will make their belly disappear,” says Rasmussen. “That is probably the least efficient way to reveal a six-pack.”

Do work every single muscle

“Muscle is your body’s primary fat burner,” says Rasmussen. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibers. And that’s a good thing. “Your body has to expend energy to repair and upgrade those fibers after your workout,” says Rasmussen. “And a single total-body weight-training session can boost your metabolism for up to 2 days.”
So you shouldn’t neglect a single inch of your body. That goes double for the legs, a body part that plenty of men either train just once a week or simply ignore. Case in point: Syracuse University researchers determined that people burned more calories the day after a lower-body resistance session than the day after they worked their upper bodies. Why? Because your lower half houses more muscle. The upshot: “A busy guy’s smartest approach is to train his entire body every other day,” says Rasmussen. “That allows you to elevate your metabolism maximally all week long, even though you’re working out only 3 or 4 days a week.”

Don’t start your workout with crunches

“You can do lots of crunches and situps and still have a weak core,” says Wunsch. “We see that all the time.” The reason: Classic ab moves like crunches and situps work the muscles that allow you to flex (that is, round) your lower spine. True core exercises, on the other hand, train the muscles thatprevent your spine from rounding. They also allow you to transfer force from your lower body to your upper body (in a golf swing, for example), and vice versa. Core exercises target the same muscles that crunches do, but they also include your hip and lower-back muscles. So what’s a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, and even the pushup.

Do start with core exercises

“We test everything in our gym,” says Wunsch. “And we’ve seen that people achieve far better results when they do core exercises at the beginning of their workout instead of at the end.” The reason: By training your core when your muscles are fresh, you achieve the fastest gains in strength, says Wunsch.
That’s important for the average guy, Wunsch and his colleagues have found, because the core is the limiting factor in almost every exercise. “A weak core is what keeps most men from lifting more weight in the squat and deadlift and just about everything else,” says Wunsch. “If we focus on strengthening their core first, they’ll ultimately be able to lift heavier weights, which allows them to work more muscle and burn more calories. We’re thinking about long-term success.”

Training Tips:-

* 5 Habits That Are Wrecking Your Metabolism

Mistake 1:- Poor Protein Intake

 

When many people hop on a diet, their protein intake plummets. As calories go down, common sense might have you believe that protein should decrease accordingly. This, however, is incorrect. When you reduce your caloric intake, you actually need to bump up the amount of protein you consume. This helps prevent muscle mass loss which, should it occur, will halt your metabolism in a hurry since muscle is metabolically active tissue.
As you restrict calories and torch fat, be sure to target 1-1.5 grams of protein per pound you weigh each and every day. This number may seem high to some, but it will help you maintain lean mass and ensure your body doesn't dip into amino acids for energy.

Mistake 2:- Dieting Too Soon

 

Another vital error that can mangle your metabolism is starting a diet before you've built a solid base of lean mass, especially if you're already quite lean.
If you have a lot of fat to lose, it's wise to shed some before you focus on building muscle. However, if you're looking to go from lean to ripped and have very little muscle on your frame, you're far better off focusing your efforts on a clean bulking phase first.
Having added muscle on your frame will give you more metabolic ammo so when you do finally diet the process moves along faster and easier. In addition, if you're dieting to reveal a shredded physique, you need to accrue a decent amount of lean mass to reveal!

Mistake 3:- Doing Too Much Cardio

 

Do you consider yourself a cardio king or queen?
If you're not familiar with the term, it describes someone who devotes far too many hours of the day to low-intensity cardio training. It starts out innocuous enough: You spend 30 minutes per day on the treadmill, stair stepper, elliptical, or your cardio weapon of choice. At first, you see moderate results. You then decide to do twice as much cardio to double your results.
Up goes your cardio commitment! You see slightly better results, so you decide to add even more cardio. What if you went twice every day? Imagine the fat burning potential! The problem: You'll eventually hit a wall.
"You can't possibly constantly continue to increase your cardio more and more just to earn better results, or else you'll be living in the gym," explains Jen Jewell, who sees this happening all too often. "It's a vicious cycle."
Once you get to that point where it takes hours of cardio to maintain your current body weight, you'll feel trapped. Your body will adapt to all this cardio and, in time, you will stop seeing the results you once did. Always keep that in mind.
So, what should you do? Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine! In addition, turn your focus back to food. Remember, greater fat loss will come from changes to your diet, not hours spent on cardio machines.

Mistake 4:- Trading Sleep For Training

I understand if you're determined to never miss a beat with your workouts. As you ramp up your fat-loss efforts, you might even start hitting the gym twice per day, once for cardio and once for weights. That's great, but not if it comes at the cost of a good night's sleep.
When you're overworked, something has to give. If it's your sleep time, you've just committed a fat-loss felony. Sleep is imperative for fat loss. It'll not only keep your metabolism stronger, but it'll also help you maintain better insulin sensitivity.
A lack of sleep will also drain your energy, making it nearly impossible to muster the drive to perform intense, fat-blasting workouts. Aim for 8 hours of sleep per night if you want to optimize your metabolism.

Mistake 5:- Yo-Yo Dieting

So, you achieved your goal weight and figure you'll add back one of the forbidden foods that previously resided on your do-not-eat list. But, before you know it, your entire diet is filled with the exact foods which caused you to gain weight in the first place!
In a fit of disgust at your lost results, you resolve to hop back on another intense diet to shed the weight. This process, known as yo-yo dieting, damages to the body and may crush your metabolism over time.
With each yo-yo diet attempt, your body will bounce back a little less, until you're hardly recovering at all. "This back and forth form of living is not healthy for the body or the mind," explains Jen Jewell.
Instead, find a diet that you can commit to for good. Even when you're working toward weight maintenance, you should have no problem following the same eating concepts you used to lose the weight in the first place.
Likewise, you also want to avoid the post-success binge-week. "Having a cheat meal after a competition or diet success is one thing," explains IFBB Physique pro Craig Capurso, "but having a binge week after a diet is sure to cause physiological, hormonal, and metabolic damage that can take months to correct."

3 Celebrity Diet Staples

David Beckham Diet Staple

To keep his energy up, Beckham consumes a lot of complex carbs. His staples are orange cabbage, soybeans, cauliflower, and spinach. He steers clear of carbs with a high glycemic index, like white bread, white rice, and corn flakes.                                                                                                                                                                                                                                      

Hugh Jackman Diet Staple

 

When Jackman was getting jacked for Wolverine, he had to take in 6,000 calories per day and partake in intermittent fasting. His staple meal: two chicken breasts, steamed broccoli, beans, and maybe some carbs. 

Jac Efron Diet Staple

 

This former Disney Channel star eats more whole foods than anything else. One of his go-to breakfasts is a green smoothie with Greek yogurt, spinach, green pear, avocado, almond milk, and a little bit of lime. 

Weight Loss Tips

10 Painless Ways to Lose Weight

1. Add, Don't Subtract

 

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

 

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. Bonus Tips

If 10 tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas from WebMD's weight loss community members?

• Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
• Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.
• Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!