By Chris Pirillo

All weight loss is not equal.   Muscle weighs more than fat,  but the last thing you want to lose is muscle! For this reason alone, it's important to have a regular exercise routine somewhere in your schedule.  Without exercise, your body is going to burn through muscle first - and you will wind up more imbalanced than you were to begin with.  You want your body to burn fat, not muscle.  You want to lose weight, but you want to lose "fat" weight - not muscle mass.

Become a Gazelle.  You've probably seen Tony Little on TV, selling his Gazelle glider - a low impact exercise machine.  I can tell you: it works.  It's easy on my legs, and really gives me a workout when I apply myself on it.  Some people say it's awkward to use, but I love mine - and would consider recommending no other home  exercise equipment at this point.  Then again, I'm a wimpy geek who only wants to burn calories.

Change your lifestyle.  It you're calling this a" diet " then you're going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary.  When you change your dietary lifestyle, however, you're changing your habits- and you're putting yourself on track for long-term / continued success and weight  maintenance. Don't ever tell anybody you're on a diet- ever. I'm speaking from experience, here- a reformed low carber.  Worked out well for a while, but ultimately failed because my entire lifestyle didn't change (permanently

Consider the source.  I'm going to make a gross generalization here, but...why would I trust an over weight doctor or nutritionist to give me proper advice on weight loss?  "Do as I say not as I do" is not a maxim I'm willing to accept from anybody who would be qualified to tell me how to do something.  Talk to people who are doing it, or who have done it and been successful.  You don't have to mirror their regimen, but at least you're getting help from someone who's been there.  Or, as they said in the Christmas episode of "Two and a half men,"  people who live in fat bottoms shouldn't  throw waffles.

Dietary control and exercise. It's true what they say- all you need to do is watch what you eat, and expend more energy than you consume. It's really that simple. You can quit reading this list now, you now know everything you need to know and didn't need to fork over $500 for the privilege of me telling you the secret of losing weight.  You don't need to stay up late at night to watch infomercial to understand this basic premise.  It's 100% true.

The Dish on Fish
Fish lovers have reason to celebrate because not only is fish delicious, but research has found that people who eat fish are generally healthier than those that don't, especially when it comes to heart health. Fish is a lean protein, and it's loaded with essential vitamins and minerals like zinc, magnesium, and iron that all help with heart health. And it's a rich source of omega 3s, essential "good" fats in fish, which help protect your heart and reduce inflammation.

While a lot of confusing information about contaminants in fish has surfaced recently, the ultimate message is that for most people the benefits of eating fish far outweigh any down sides, especially if you follow these simple guidelines:

v  Eat fish at least twice a week. Overwhelming research shows that eating fish just two times a week can lower your risk of many health conditions like heart disease.

v  Include rich sources of omega-3s which come from fatty fish like salmon, trout, and herring. If you can't get the fresh version, don't worry; canned, pouched, or frozen fish will protect your heart as well.

v  Remove the skin and trim the fat of the fish before cooking to limit your exposure to environmental toxins.

v  Avoid king mackerel, swordfish, tilefish, and shark because they have the highest levels of mercury.

v  Choose fish like sole, wild salmon, halibut, tilapia, cod, and black cod.

Don't always listen to your mate. I've already suggested that you tell your family - but sometimes members of your family will try to dissuade you from trying to lose weight. It's simple: they might not want you to succeed where they may have already failed, wheither consciouly  or inadvertently.  Your loss is not always their gain.  Watch out for statements like: "You've lost enough weight."  or " I like you just the way you are."  Fact of the matter is, if YOU don't like the way that YOU are - then YOU are going to have to do someting about it, no matter what anybody says.  They still love you.

Don't compare yourself to others.  Every body is different.  It stands to reason that everybody will lose weight differently.  Even if you do the exact same things that I do, you won't lose weight at the same rate.  The key is in finding your triggers.  Keep your goal in sight, and do whatever you have to do to meet that goal.  When you start looking at someone else's habits, you're only going to become discouraged and quit without even realizing that it's physically impossible to be anybody but yourself.

Go Public. I did not want to admit that I had messed up, but admitting the problem  in public was the first step on the path to eventual success.   I was now accountable for my actions, and my friends knew what I was doing.  There were no turning back, otherwise I'd risk damaging my integrity.  I did not  to disappoint the people who read me on a regular (or semi-regular) basis.  Plus, it's an easy way to find out which of your friends have gone through the process before - and learn tips from their own experiences.  Then, other friends might become inspired to do the same thing you're doing once they see that you've taken the first step.

Hire a substitute teacher.  Don't reach for the brands you know and love immediately or without thinking first.  Eggs are "good" for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods).  There are countless "lower" alternatives for you to try.  If something different doesn't  taste good, by all means - find a better substitute, or eat less of the original.  In some cases, the substitute may be worse for you than the regular version of the product. The good news is,  healthier choices are silently replacing their "normal" counterparts - and they taste just as nice.

Identify your exercise.  No exercise was created equal.  You might like running, so run.  You might like jogging, so jog.  You might like stationary bikes,  so bike stationarily.  Find the one that works best for you - that isn't too much of a chore for you to do regularly throughout the week.  Don't pick a routine that you don't like - or you won't want to do it, and you certainly won't stick with it for long.  I also wouldn't recommend buying into that whole "no pain, no gain" mantra.  I've lost weight without hurting myself, and you probably can, too.

Identify your ideal weight. If you're 5'5" with a certain build, there's an ideal weight that matches your body type.  Find it - and make that your goal.  And if you don't know what that might be, try searching the Web for a calculator (through results and calculations will vary by a small margin).  Now you have a weight goal to shoot for.

Ignore Ronald McDonald.  You don't have to eliminate fast food completely, but you should avoid it at all costs.  Most of it is nasty, bad stuff anyway - if you'd even go as far as to call it food.  If you're looking for convenience, find more convenient meal source.  Besides, most of what they serve would be considered "food product," not food.  There's a gigantic difference as far as your body is concerned.  Your bloodstream does not have taste buds, need I remind you.

Join a support group.  It's essential that you not feel alone, and reaching out to friends (new or old) is a typically smart move.  You have to know that others are out there for moral support - they know things that you couldn't possibly know, and they've probably been "in your shoes" at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them.  There are thousands of comminutes out there, so keep looking until you find the one that fits you.

Maintain your priorities.  Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise...but do you really need it?   Rather, is it more important for you to reach your weight loss goal quicker - or have this sandwich taste marginally better?  What'll happen the next time you're faced with this decision - will you cave again?

Never Count on live programming. It's important to stimulate your mind while your body is exerting itself in other ways.  However, never rely on "what's on TV or the radio"  at the time.  Instead of zoning out, you'll find yourself flipping between channels - and that's going to make the time drag as much as it would if you weren't  keeping your mind busy in the first place.  "Live" is  a very bad idea. Go with pre-recorded programming or go without.

One pound a week.  If you're not losing at least one pound a week on your chosen weight loss regimen, you're (a) stalled, or (b) finished.  You might need to push yourself even harder, or (in some case) let up a little bit while your body plays catch-up.  If you lose more than a pound a week, then you're doing better than average.  Expecting to lose five pounds a week just isn't realistic, though.

Set realistic goals.  You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery - but not if you're human.  Slow and steady wins the race.  Don't bite off more than you can chew - literally.  Make small goals on your way to the bigger goals.  In the end, you'll have achieved more (and more frequently, might I add).

Sleep it off.  To be an efficient fat-burning machine, your body requires at least 8 hours of sleep a night.  If you think that you're doing yourself a favor by sleeping less, you're mistaken.  Give your body time to rest itself, both mentally and physically.  Sleep is very, very important (if only for mental alertness for the following day.)  If you feel tired, that's likely your body way of saying:  "Shut your eyes."

Start reading labels- I know it sucks, but you have to do it - and there's no way to avoid this tip. If you don't know what you're putting in your mouth,  you're flying blind.  Don't assume, either - triple-check the ingredients list and serving sizes.  You must rely on yourself for this;  nobody else is going to be able to lose the weight or do the math for you.  It's not that complicated a task, but it will require effort.  If nothing else, just pay attention to the calorie count.

Take a magic pill. Nonsense!  There is no such thing as a magic pill.  Don't fall victim to the hype of the latest fat-burning drug commercial.  If you listen or read closely, you'll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements).  The side-effects for these drugs are usually worse than your additional weight, anyway.

Take before and after photos.  I know it sucks to see yourself as a chunky monkey (sorry that is what I called myself - if only to get myself motivated to meet my weight loss goal.)  However, there's no easier was to illustrate your progress.  The "after" photos are far more fun to capture and share, admittedly.  Find yourself on Flicker!  It's good to see yourself how others see you. Do you like how you look?  In many ways, Flicker helped me lose weight.

Tell your family.  You're not going to lose the weight alone, even if you ARE alone in losing the weight.  If you don't let them know, you're running the risk  of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s).  You want them to share in your happiness when you've made it past a certain mark.  Who knows?  Maybe some of your new habits will rub off on them and they'll become healthier people, too?

Think Drink
Staying well hydrated is key to feeling good. So make sure you drink enough: on average that means 9 cups of fluid a day for women, and 13 for men. Caffeine-free calorie-free beverages like water are best, but fruit juice, milk, sports drink and soft drink are also hydrating. Surprisingly, even caffeinated beverages like coffee and tea contribute to your total fluid intake.

Vitamins are good for you.  If you're going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins.)  Be careful about overdoing it, though - especially with herbal remedies.  Too much of anything is a bad thing.  You can consult a nutritionist, but always buy on your own - and keep these supplements to minimum.  Remember, too, that specific vitamins are no good without specific minerals. 

Watch your weight. Some people say that you shouldn't weigh yourself more than once a week. I've been much happier charting my progress every day.  No matter what, you need to weigh in at the same time, every  time.  For me that's 10am every morning (or somewhere thereabout).  If you decide to weigh yourself every single day,  understand that your weight will fluctuate by one or two pounds - and that you should only keep a serious eye on the lengthier trends.

Water you waiting for?  If you're not drinking enough water, your body will let you know.  Thirst is an amazing sensation - quench it.  If your not hydrated, your body won't be working at peak levels.  Most of your body happens to be water by the way.  If you're worried about "water weight,"  remember that you're likely to retain more water when you're not giving your body enough of it in the first place.  Besides, that's what those workout sessions are supposed to help you with every other morning.  In not going to dictate how many glasses you should drink, though - as that's going to vary from person to person. 

What's so funny about bovines? If you like cheese, you might buy the Laughing Cow  brand, and keep several of the suckers in stock at all times.  The individually-wrapped wedges make for  excellent snakes, and are wonderful when melted over just about anything edible.  I'd be careful about straight-up American cheese, though - it's oil, but not necessarily as good for you as (say) a slice of cheddar would be.  I have yet to find something as calorie-light and filling as Laughing Cow (I don't know how they do it).

Women aren't men.  It's been proven that men can lose weight more rapidly than women can, which is likely to due to our physiological makeup (women are supposed to have more fat than men, because they're the birthing gender).  This isn't a sexist statement to make - it's pretty much the truth.  As such, females should expect to set separate goals than males - especially if you're working on losing weight together, side by side.

Zone Out. There's a reason why people exercise to their favorite music - listening to external stimulus takes your mind off of the physical activity.  That's the secret to making "exercise time" fly.  It you're concentrating on what your body is doing, the session is going to drag on for what will seem like days.  Buy a portable music player, or situate yourself in front of a television.