Do not overdo your diet or exercise program. Losing more than a pound a week can be detrimental to your health. Check with a physician or a nutritionist to determine what would be considered appropriate weight loss for your level of fitness before you start a new exercise or diet plan.
If you are pregnant or nursing, your caloric needs are increased. Speak to your doctor or midwife before restricting your diet or any specific food group.
Some sugar substitutes may adversely affect metabolism and weight loss.
There are no “fat-burning” foods. You might have heard that certain foods (e.g. celery and grapefruit) increase metabolic rate, but it is just a myth. While some foods and drinks such as red peppers and green tea have been studied for their potential metabolic rate increasing properties, there is no conclusive evidence that whatever influence they have on metabolism is significant enough to result in weight loss.
However, it has been proven that all foods do have what is called the thermic effect. Foods with protein have a 30% thermic effect, and are the most thermal of all foods. So that means if you eat a 100 calorie portion of meat, 30 calories from the food are required to break down the fibers in the protein and to properly digest it.
Foods with higher amounts of fiber also have a high thermic effect. This is why people who eat 40% protein 40% carbohydrate and 20% mainly monounsaturated fat diets do very well, especially if they are carbohydrate sensitive and/or endomorphs.