Adjusting your eating habits is important for losing weight. Let's face it, all those extra pounds are the result of foods that were consumed at one point or another. Starving yourself certainly doesn't work and isn't practical, instead here are some tips to help you eat smart and lose weight.

1. Read the Nutrition Facts food labels. This will help you separate the high calorie foods from the healthier low calorie foods. Remember to not only check the total calories but to also check the serving size and number of servings per package. Sometimes food manufacturers have a very small serving size to trick the consumer into thinking that they are buying a low calorie food. Here is a great guide that will teach you everything about the Nutrition Facts food labels.

2. Use Calorie King. It is a great tool that will help you find the number of calories in any food, even ones without a Nutrition Facts label.

3. Calculate your weight maintenance calories. This is how many calories you need to consume per day to maintain your current body weight. Once you know this number and you decrease your caloric intake by 500 calories a day, you can expect to lose 1 pound of body weight each week. Here is a great tool that will calculate your daily caloric intake for weight maintenance.

4. Try to eat 5-6 smaller meals per day instead of the traditional breakfast, lunch and dinner. Try a Breakfast, a Lunch, an afternoon snack, a dinner, and an evening snack. Eating smaller meals keeps your metabolic rate high throughout the day because your body is constantly using up energy to digest the food you are eating. Eating smaller meals will also leave you feeling lighter and more energized throughout the day.

5. Do not skip meals or starve yourself. Skipping meals or starving yourself puts your body into survival mode. This is where your metabolism slows down to conserve energy. This is why your body can survive without any food for several days. Of course when your metabolism slows down your body burns a lot less calories. Try to eat a meal or a snack every 3-4 hours.

6. Decrease your consumptions of White Carbohydrates. White carbohydrates include bread, rice, fried foods with breading, cereal and pasta. White carbs encourage weight gain, here is a great quick read to learn more about carbs.

7. Decrease your consumption of processed foods. Processed food is just another name for junk food or fast food. Processed foods tend to be high in calories and in fat content. Typically your body will just store those extra calories as extra pounds. Here is a great Junk Foods vs Whole Foods guide.

8. Eat more fruits and vegetables. They are generally low in calories and high in fiber which is why a small serving will satisfy your hunger. Fruits and vegetables are also full of vitamins and minerals.

9. Drink diet sodas instead of regular sodas. Try to only drink diet or low calorie drinks. Regular sodas have a lot of sugar and extra calories.

10. Drink lots of water. Drinking water while eating a meal, will help you get full faster and eat less. Consuming more water will also improve your skin, and cleanse your digesting system.

11. Eat slower. Savor each bite of food, and chew it slower. The slower you eat the faster you will get full. You can even try to eat half of your meal, pause from eating for 5-10 minutes and then resume eating.

12. Decrease your fast food restaurant visits. If you have to eat at one try to get a salad. Many will have grilled chicken salads. Go easy on the dressing. Check out this guide for specific healthy menu items from many of the most popular fast food chains.

13. Avoid Mindless Eating. Do not eat while watching television or surfing the web. This is Mindless eating, where you are distracted by something else and aren't conscious of what you are eating. When you eat mindlessly you tend to eat more. If possible try to avoid doing anything else while consuming a meal.

14. Have some healthy frozen microwave dinners in your freezer. Lean Cuisine and healthy choice make many great healthy frozen dinners. They are perfect when you are in a hurry and need a quick healthy meal. Since they are quick to prepare they will help you avoid the temptation to stop by a fast food restaurant.

15. Eat sugar-free snacks. These are low calorie snacks that are sweetened with sugar substitutes. They are a great way to satisfy your sweet cravings. Two of my favorites are Sugar Free Jell-O snacks and Del Monte Sugar Free Diced Peaches fruit cups. Both these snacks are available in most grocery stores.

16. Try Philadelphia fat free cream cheese. It's very low in calories and tastes delicious.

The site for getting advice on word weight loss tips and trick is

Lose Weight Without Starving Tips!
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