Methods of weight loss include dietary change, exercise, behavior modification, metabolic stimulants, appetite suppressants or a combination of these. Limitations on dietary intake, the most common method used for weight loss, can last several weeks to months, depending on individual need and motivation. Altering dietary proportions of fat, protein, carbohydrate, using macronutrient substitutes, and taking vitamins, diet supplements or meal replacements are all techniques to modify food intake. Low calorie diets (1000-1500 calories per day) and very low calorie diets (800 or fewer calories per day) help patients lose weight rapidly. A physician's supervision is recommended, however, to prevent adverse side effects, such as excessive loss of lean body mass, particularly in individuals with chronic health problems such as hypertension.

Eating and chewing food slowly will send nervous system signals to the stomach that it is "full" and will assist in weight loss and deter weight gain after dieting, especially if a healthy diet is selected. When hungry, consider drinking a glass of cold water before eating. Aside from doing you good, it can provide a sense of 'fullness' as well as shrink the stomach somewhat. NOTE: The cooler the water, the more calories your body must expend in order to bring it up to body temperature. Because of water's high specific heat capacity, it takes a lot of energy to raise the temperature of water even a little.

Water is also necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism and that requires large quantities of water.

Exercising is another way to lose weight and although the average weight loss from exercise alone is 8.8-15.4lbs (4-7kgs), much greater weight loss is possible. Regular workouts are advantageous to increasing high-density lipoprotein cholesterol and lean body mass, and diminishing rapid weight gain. Exercise produces increased muscle mass, and muscles in turn burn calories at a much higher rate than other tissue - even when not exercising. Great weight loss can require at least an hour of aerobic-type exercise at least 5 days a week.

Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach. You burn more stored fat when you exercise late in the day rather than in the morning. The best time to exercise for weight loss is in the late afternoon/early evening before dinner. Doing this will not only burn off stored fat but increase your metabolism for 2 to 3 more hours just when it was starting to slow down. This produces a significant increase in fat burning, even after the exercise is over. The next best time to exercise for weight loss is in the morning before breakfast. The minimum time for this effect to take place is 20 to 30 continuous minutes.

Behavior modification produces gradual change. Four steps to behavior modification include:
1)  Identifying eating or related life-style behaviors to be modified
2)  Setting specific behavioral goals
3)  Modifying determinants of the behavior to be changed (make changes regarding things that result in overeating)
4)  Reinforcing the desired behavior.

Sometimes dieters resort to the use of metabolic stimulants such as caffeine and ephedra (often from the herb ma huang) which are central nervous system stimulants that, when combined, may help people lose weight. Some, but not all, studies examining the effect of a caffeine-ephedra combination suggest that it does promote weight loss in some individuals, especially when combined with exercise. These stimulants should be used only under a physician's supervision.

On the other hand, some people lose weight faster by reducing their intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of stored fat. This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens.

Ephedra has long been known for its stimulatory effects, which may assist weight loss, but involves risks, such as high blood pressure and over stimulation. As more people are taking products containing ephedrine, the evidence of these risks is growing. A review of FDA records showed that 42% of all "adverse event" reports for dietary supplements from January 1993 to February 2000 involved products containing Ephedra.

Synephrine has been shown to stimulate the receptors which selectively stimulate fat breakdown and increase the resting metabolic rate. Unlike ephedrine, synephrine has little effect on other receptors, which are responsible for elevating blood pressure, dry mouth, nervousness and other stimulant-like side-effects. Also, unlike Ephedra, Synephrine does not readily cross the blood-brain barrier. Synephrine is a compound prepared and standardized from an extract of Citrus aurantium and should become increasingly available.

On average, weight loss of 1-1.5 lbs per week (about 0.5-0.75kg) is a reasonable goal, which can be achieved by combining exercise, reduced dietary intake and behavioral changes. Successful weight loss involves a combination of these methods that are suited to the individual and applied in a manner which results in a slow and steady weight loss. It may be best to weigh yourself only once per week to monitor weight loss. Daily weighing may lead to misinterpretations and unnecessary concern or discouragement.

In summary:

1. Fat is a real and common problem. Over half of Americans are overweight, and one in four is obese.
2. There is a cause of being fat. It is either consuming too many calories, burning too few or a combination of both. While there are treatable reasons causing a person to not exercise enough, it is very much about behavior (motivation and discipline), and less about genetics. You are not doomed by your parents' DNA. It is more likely that you have merely adopted their eating habits.
3. There is a way out. Change your behavior. Eat fewer calories and/or burn more - preferably both. This is entirely within your power, regardless of physical incapacity or pain. Where there is a will, there is a way: "If it is to be, it is up to me."
4. It is not how much you consume, but what you consume a lot of. Water and vegetable juices are low-calorie and very low-fat. You can consume all the water and vegetables you desire, but not all the processed sugar and fat.