Please refer to the following link

https://www.webindia123.com/health/diet/calorie/weight.htm

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1. Maintain a daily diary: This will go a long way in losing that unwanted flab you have been pining to lose since long. Maintain a record of what and how much you have consumed through the day and you will know where you stand and what you are heading towards.

2. Carry a fruit with you always: There are times when you feel hungry in between hours, and so hungry that you even bite off anything that comes your way. At such times, if you have a fruit or a nutria-biscuits handy, you won't be tempted to stop at a fast food restaurant. For example, ‘Nature Valley’ Nutribar by Pilsbury, Nutritious biscuits by Horlicks etc.

 3. Do activities that do not involve food: It is often observed that you invariably think about food, when you have no immediate work at hand. At such times, it is important to immerse yourself into things that do not involve food. This way you can control your appetite better and also eat only when it is required by the body.

 4. Mind plays a big role: As goes the famous quote, ‘all is a state of mind’, so goes with weight loss too. A lot depends on your grit and conviction and how smartly you control your mind, when you fel the urge to binge onto foods high in calories and also when you eat simply to unwind with boredom.

 5. See what you eat, breathe it and focus on your plate:  Experts say that one of the most effective ways of losing the unwanted flab, is to actually observe what you are eating. If you stop whatever else you are doing, and only concentrate on the food that goes in your mouth, you would tend to eat less and feel full much quicker than those times of eating when you are watching TV or talking.

 6. Don’t skip meals, especially breakfast and snack more: Skipping your meals actually causes you to gain weight.  This happens because the hunger pangs you get after you have skipped meals, induces you to binge on food thereby you gaining in calories that you wanted to shed. Also, while we are asleep for 6-7 hours, our body is in a state of fasting. Once we are up, our body demands the fuel to start working. This fuel is breakfast, and if we skip it, our metabolism slows down immensely, thereby lowering the capacity to burn fats and hence, contributing to weight gain.

7. Don’t ignore sweets completely: If you are thinking of completely giving up on sweets and other fattening food items, thinking they would make you fat, then think again. If you deprive your body of something now, you start craving for it, and there comes a time, when you actually end up binging on it there by gaining a kilo. Also, by totally denying something that you like to yourself, your body would be losing out on essential nutrients that can actually benefit you in the longer run. Hence, maintain the balance.

 8. Zero in on the trigger: A lot of us binge on food as a way of relieving stress, as a way of dealing with our mood swings, and also sometimes as a way of fighting loneliness. The trick lies in identifying what causes you to binge, when your body does not actually demand food and there by correcting it by replacing it with something more interesting to do.

 9. Drink lots of water: Although it is commonly known that 8-12 glasses of water must ideally be consumed each day, not many of us take this tip seriously. However, research by leading experts proves that drinking more water actually helps you in losing weight, in fact, water when added to your fruit juice is the best way to reduce calories.

 These simple things need to be taken care of before you plunge into weight loss programmes full fledged!

While big diet plans, exhaustive work-outs, and lot of mental effort is needed to lose the unwanted flab and get to that optimum weight you always wanted to achieve, there is much more to weight loss than you think. And much of it are simple basic things that slip off our mind