While I can’t claim to be the world’s biggest expert on weight loss, I do know that my I was able to win the fight several times.

I’ve failed at weight control before, but that’s helped me become better at it. I’ve learned the unforgivable sins of nutrition, and how to recognize them and avoid them.

A reader of Quora, recently failed, asked me to share my tips on how to reduce the extra weight. In all those cases I wish I had a magic formula, but here’s a simple list of tips:

  • eat when you are really feeling hungry
  • don't eat when you are in emotional hole
  • don't make the eating as a habit
  • eat healthy and fresh food
  • eat up to feeling light hunger
  • if you feel sudden hunger and it's not eating time then wait 5 minutes

But just as crucial as what you should do is what you shouldn’t do — and I’m pretty sure many of you have faced these difficulties yourselves. I know I have. I’ve learned from my failures(or at least I hope), and have learned to recognize when I’m making a fatal mistake, and how to correct it.

If you can avoid these three sins, and focus instead on doing the things above, you should have a successful weight loss campaign. I’m not going to promise anything, but I’d give you good odds.

Eating Sin 1: To eat when you shouldn't

Many are tempt to eat at any occasion: meeting a friend, celebration, little success or win.. Please don't relate your happiness with eating. This is a huge mistake and it will cause you a lot. Instead define 3 or 4 meals per day well divided in time and easy to follow. My meals are

  • 8:00 breakfast
  • 12:00 lunch
  • 15:30 fruit time
  • 17:00 dinner(and not I'm not hungry later)

Eating Sin 2: To eat what you shouldn't

Another huge mistake is to eat whatever you find for eating. My personal motto here is: You better starve, than eat whatever. And better be alone, than with whoever. - Omar . I can't say anything more about this point except to add my good food:

  • fruits - apple, banana, kiwi - 1 or 2 per day
  • vegetables - broccoli, carrots, cabbage etc all kinds without limitations
  • eggs
  • meat, fish and sea food
  • cheese, milk
  • nuts and seed
  • bread, rice and potatoes

Eating Sin 3: To eat for pleasure

Eat could be a pleasure for one occasion, even for several. But do not make it as a goal and obsession. A piece of cake per week will not ruin your life. But 3 cakes per day will. Separate pleasure and eating as you separate day and night. Do not allow yourself to go in this trap. We are humans after all so once per week you can eat what ever you want in a normal portion.

And here is my Christmas weight loss challenge progress:

See previous days:

8 and 9
Weight loss by walking (WW60) in 60 days - Day 8 and 9

10 and 12
Weight loss by walking (WW60) - Slow Down Weight loss

WW60 Day 17

Skill Points
motivation 2
time 55
food 4
activity 4 ( more active live )
confidence 4
distance 5 km(3.1 mi)

WW60 Day 20

Skill Points
motivation 2
time 120
food 4
activity 4.5 (running 3 km)
confidence 4
weight 6 kg ( 12 lb ) down for almost 2 months
distance 10 km(6.2 mi)