how to weight loss naturally.

How to loss weight naturally. Without any cutting powder or any surgery. But you have to work hard for that.

First thing you need to do this:

Successful weight loss maintainers eat frequently, every 3 to 4 hours, or 4 to 5 times a day. Hunger is the Achilles heel of any dieter, and frequent eating helps you control your blood sugar and manage your appetite. "And don't forget to drink plenty of water or unsweetened beverages, because thirst is sometimes confused with hunger and extra fluids can help take the edge off your appetite," says Dix

.They start the day with breakfast. This is an essential step to get your engine going and to help you perform better in the boardroom or at the gym. Breakfast doesn't have to be anything fancy, either. "Enjoy a bowl of high-fiber, whole-grain cereal with fruit and non-fat dairy for a great meal that will last for hours," suggests Zied.

They exercise for 60 minutes each day. Most successful losers are walking11,000-12,000 steps, or the equivalent of 5.5-6 miles per day. For those in midlife who now find that it's now harder to lose weight and keep it off, Peeke suggests increasing intensity during your walks. "Stop looking in the past at what used to work," she says. "In order to achieve and maintain weight loss, you have to add in intensity to mobilize the fat." So add some hills, do some speed intervals, or do whatever it takes to boost your heart rate a little more.

Successful losers get on the scale regularly, whether it's daily, every other day, or weekly. "Everyone has their own formula of how many pounds it takes to trigger tightening the belt," says Zied. She personally allows herself 2-3 pounds to play with. When the scale goes up beyond that number, she steps up her activity and curbs her calories.

Members of the Registry limit television watching to about 10 hours per week -- about one-third of the typical American habit. This gives them more time to exercise, and no doubt reduces mindless munching in front of the tube.

In addition, Taub-Dix and Zied add these habits to the list:

Don't beat yourself up about your weight or about slip-ups; instead, engage in positive self-talk. "Being negative or feeling guilty is counterproductive," says Dix. "Talk to yourself in a positive manner, like a psychotherapist, not like the Wicked Witch.

"Keep in mind, Dix says, that the weight loss or maintenance plan that has worked for your friend or co-worker might not be the best approach for you: "It is not about the diet, but about what works best for you because there is no right or wrong way.

"Lose weight slowly. This approach is more realistic and gives dieters the chance to gradually settle into their new lifestyle and weight. "When you do it slowly, you can stop focusing on the numbers on the scale and work on changing your eating habits, improving your lifestyle, and [adapting] to the new way of life," says Zied.