There are a number of reasons you might be overweight. Stress and poor eating habits, top the list but there are countless reasons you might be holding on to extra pounds. The good news is that no matter what your reasons, there is a solution. Take a look at these tips and watch your weight melt away.

If you’re trying to lose weight, as cruel as it sounds, you’ll have a harder time if you spend a lot of time around overweight people. Studies have shown a strong connection between your weight and that of people in your immediate peer group. People who hang around skinny people, tend to have healthier weights than people who hang out with heavier people. So if you are looking to lose weight, you might want to try introducing yourself to some friendly-looking people of healthy weight, whose food choices may influence your own.

I worked with a slim fellow once who told me he only ate twice a day. He had a huge breakfast, a moderate lunch and no dinner at all. This sounds impossible for most of us to follow, but the logic is sound. Ideally, to lose weight, you should eat an enormous breakfast, a middle-sized lunch and a very light dinner. This is because taking your calories early in the day, gives you the most time to burn them off. Whereas, if you start noshing after you get home from work and continue until bedtime, your body will have no chance during your sleeping hours to metabolize what you’ve eaten.

Most of us drink coffee or tea. What we put into our hot drinks can be surprisingly caloric. Starting tomorrow, if you want to help yourself take baby steps to lose weight, dial down the creamer in your coffee. Better yet, switch to milk. Ramp it down gradually and see if you can get to skim milk (stay away from the artificial fat-free creamer: too fake). You will find your taste buds adjusting, and with each cup, you’ll be taking in significantly fewer calories and animal fats. Over the course of a typical day of coffee drinking, you will be surprised how many fewer calories you have consumed.

Pack your own lunch. By taking a lunch to work, you won’t have the option of being tempted by a fat filled fast food lunch or calorie ridden chain restaurant. Make a lean sandwich, bag up some baked chips and don’t forget the fruit or vegetables for added nutrition.

Plan all your meals ahead of time. Doing this will help you stay away from feeling starving and just choosing something that is quick but not healthy for you. This will also avoid leaving you stressing about what to make for dinner, and give you the chance to prepare your meals ahead of time.

A great alternative to some of the fattening soups on the market is garden bean soup. This type of soup is fantastic for filling you up, so that you do not have to consume additional food. Also, garden bean soup is extremely light, so you won’t have to worry about your weight upon eating.

Minerals and supplements are fantastic options to control your weight gain and make you feel better during the course of the day. One of the best supplements to take is omega 3 fatty acids, as it will help to increase your metabolism so that you can burn fat at a faster rate.

Avoid the afternoon sugar slump. Many people tend to get hungry mid-afternoon and they often reach for a sugary snack or candy. While this gives an immediate bump in energy levels, it doesn’t last for very long, causing you to be even hungrier. When that mid-afternoon craving comes along, have a supply of fresh fruit nearby to satiate your hunger.

Pay attention to the timing and content of evening meals. By eating no less 3 hours before you sleep, and eating a meal high in protein and fiber and low in carbohydrates and fat, you will lessen the amount of calories being burned at night. Having a big and heavy meal before sleep can be detrimental to your fat burning routine.

If you don’t enjoy jogging or other conventional forms of exercise, find ways to have fun while being active: go to the woods for a short hike, offer to walk a friend’s dog, go swimming, or dancing. Increasing your level of physical activity is important for burning enough calories to lose weight, but you’re more likely to stick with it if you’re doing something you enjoy.

To stick with a diet, you have to plan ahead. A good rule of thumb for daily food intake is somewhere around 2,000 calories. Determine your nutrition needs, and be aware of your intake at each meal. If you find that there are shortcomings, either address them by changing your diet or take a multivitamin.

If you are serious about wanting to lose weight, you should write down everything you eat. Carry a small writing pad with you wherever you go, and write down everything that goes in your mouth, including beverages, chewing gum, and mints. In most cases, people will eat less because they don’t want to have to admit that they are overeating. This tip has helped a lot of people jump start their weight loss.

Push yourself every time you exercise to better your last workout. If you ran for 20 minutes yesterday, try 22 today. If you did 12 reps of an exercise, try to do 14. Don’t overdo it, but always trying to do more will help your body burn more fat and increase your muscle mass.

Remove the “white” from your diet to help you lose weight efficiently. That includes white rice, white bread, white potatoes, and white flour. Eat whole grains as much as possible, and exotic grains like basmati rice, kamut, or bulgur. You can find cereals and breads which make use of these grains and are great for you.

If you feel like your reasons for being overweight are strong, use these tips to make yourself stronger. Practice one tip at a time until it is second nature, then try the rest. You’re strong enough to knock that weight off if you commit to losing weight. Just say yes to a slimmer you.