रिटर्न्स कसा भरायचा, कसा नाही?

आर्थिक वर्ष २०१३-१४ साठी रिटर्न्स भरण्याची शेवटी तारीख ३१ जुलै आहे. ज्या नोकरदारांचा टीडीएस कंपनी कापून घेते आणि ज्यांना कर भरावा लागणार नाही, अशा नोकरदारांनी ३१ मार्च २०१५ पर्यंत रिटर्न्स जमा केले तरी हरकत नाही. ज्यांना मुदतीत इन्कम टॅक्स रिटर्न्स भरायचे आहेत त्यांनी ते कसे भरावेत, याची सविस्तर माहिती देत आहोत.

रिटर्न्स कसा भरायचा, कसा नाही?

आर्थिक वर्ष २०१३-१४ च्या स्लॅबनुसार, वयोवर्षे ६० च्या आतील पुरुष व महिलांचे वार्षिक दोन लाख उत्पन्न असेल तर ते उत्पन्न करमुक्त आहे. ६० वर्षांवरील ज्येष्ठांसाठी ही मर्यादा अडीच लाख रुपये आहे. तर, ८० वर्षांच्या वरील ज्येष्ठांसाठी ही मर्यादा पाच लाख रुपये इतकी आहे. ३१ मार्च २०१४ रोजी ज्यांचे वय ६० वर्षांपेक्षा जास्त आहे त्यांना ज्येष्ठ नागरिक मानले जाईल. त्याचप्रमाणे ३१ मार्च २०१४ रोजी ज्यांचे वय ८० वर्षांपेक्षा जास्त आहे त्यांना सुपर सीनिअर सिटिझन्स मानले जाईल. कलम ६ ए नुसार गुंतवणूक व व्याजवरील सवलतीपूर्व उत्पन्न वरील मर्यादेपेक्षा जास्त असेल तर इन्कम टॅक्स रिटर्न्स भरावा लागेल. गुंतवणुकीवरील सवलतीनंतरही करप्राप्त उत्पन्न या मर्यादेच्या आत असेल तरीही रिटर्न्स भरावे लागतील. आपले उत्पन्न (ग्रॉस इन्कम) अडीच लाख रुपये असेल आणि वय ६० वर्षांपेक्षा कमी असेल, तुम्ही कलम ८० सी नुसार, पीपीएफ आणि विमा योजनांमध्ये ६० हजार रुपये गुंतवणूक केली. तर, तुमचे करप्राप्त उत्पन्न १.९० लाख रुपये होते. हे उत्पन्न २ लाखाच्या एक्झेम्शन मर्यादेपेक्षा कमी आहे. पण, वजावटीपूर्वीचे उत्पन्न अडीच लाखांपेक्षा जास्त होते. त्यामुळे रिटर्न्स भरावा लागेल.

टॉप पाच चुकांची शक्यता

चुकीचा फॉर्म निवडणे

कोणता फॉर्म भरायचा यासाठी नेमके नियम आहेत. याबाबत इथे सविस्तर माहिती देण्यात आली आहे. अनेकदा चुकीचा फॉर्म निवडला जातो, त्यामुळे योग्य फॉर्म निवडा आणि तोच भरा

रिकाम्या फॉर्मवर सही

जे लोक एखाद्या एजंटमार्फत रिटर्न्स भरतात ते बऱ्याचदा न भरलेल्या फॉर्मवर न बघताच सही करून देतात. न भरलेल्या फॉर्मवर सही करू नका. एजंटकडून फॉर्म भरण्यात थोडी जरी चूक झाली तरी त्याचा त्रास तुम्हालाच भोगावा लागेल. त्यामुळे योग्यरितीने फॉर्म भरलेला आहे का याची शहानिसा करा. तुम्ही सही केली याचा अर्थ या फॉर्ममधील माहितीची जबाबदारी तुमचीच असते.

क्रमांक योग्य आहे का बघा

रिटर्न्स फॉर्ममधील पॅन, आयएफएस कोड, खाते क्रमांक, मालकाचा टॅन आदी माहिती भरताना चुका होऊ शकतात. या चुका टाळण्यासाठी क्रमांकांकडे लक्ष द्या. पॅन क्रमांकातील एखादा आकडा भरायचा राहून गेला तर इन्कम टॅक्स विभाग दंड आकारू शकते.

अॅकनॉलॉजमेंट भरताना चूक

जे करदाते ई फायलिंग करतात पण, डिजिटल सही करत नाहीत त्यांना आयटीआर पाच हा फॉर्म भरून तो बेंगळुरूला इन्कम टॅक्स ऑफिसला पाठवावा लागतो. हा फॉर्म रिटर्न्स भरल्यानंतर १२० दिवसांच्या आत भरावा लागतो. करदाते अनेकदा हा फॉर्म भरण्याचे विसरून जातात वा फॉर्म भरून तो कुरिअरने पाठवतात. पण, हा फॉर्म पोस्टाने वा स्पीड पोस्टानेच पाठवायचा असतो.

फॉर्म १६ न घेणे

तुम्ही आर्थिक वर्षात नोकरी बदलली असेल तर पूर्वीच्या आणि सध्याच्या कंपनी मालकांकडून 'फॉर्म १६' घ्या. पूर्वीच्या नोकरीत केलेली बचत, त्यातून मिळणारे उत्पन्न याची माहिती नव्या कंपनी मालकांना दिली नसेल तर कर कमी कापला जाईल मात्र, नंतर व्याजासहित तो भरण्याची वेळ येईल.

अशी असेल ही वजावट

'८० सी'नुसार मिळणारी वजावट

८० सी, ८० सीसीसी आणि ८० सीसीडी अंतर्गंत करसवलत मिळते. ही मर्यादा सन २०१३-१४ साठी एक लाख रुपये आहे.

रिटर्न्स भरण्याची तयारी

रिटर्न्स भरण्यापूर्वी खाली दिलेली कागदपत्रे तुमच्या जवळ असणे गरजेचे आहे. रिटर्न्स फॉर्म बरोबर कागदपत्रे जोडायची नसली तरी फॉर्म भरताना त्याची आवश्यकता पडू शकते.

फॉर्म १६

तुम्ही नोकरदार असाल तर आत्तापर्यंत तुमच्या कंपनी मालकाने तुम्हाला फॉर्म १६ दिलेला असेल. याचा अर्थ कंपनीने तुमचा टीडीएस कापून घेतलेला आहे.

टीडीएस सर्टिफिकेट

पगाराव्यतिरिक्त तुम्हाला उत्पन्न मिळत असेल तर आणि टीडीएस कापला गेला असेल तर ती संस्था तुम्हाला टीडीएस सर्टिफिकेट देते. भाड्यातून मिळणारे उत्पन्न, शेअर्स, एफडी वगैरेमधून मिळणारे उत्पन्न.

फॉर्म २६ एएस

कापून गेलेला टीडीएस सरकारकडे जमा झाला आहे की नाही याची माहिती फॉर्म २६ एएस द्वारे मिळते. म्हणजेच हा टीडीएस इन्कम टॅक्सकडे पोहोचला आहे, यावर शिक्कामोर्तब होते. याची महिती तुम्हाला दोन पद्धतीने घेता येते. Incometaxindiaefining.gov.in वर जाऊन view form 26 AS वर क्लिक करा. इन्कम टॅक्स साइटवर रजिस्ट्रेशन केल्यानंतर हे पाहता येईल. तुम्ही नेट बँकिंग करत असाल तर बँकेच्या वेबसाइटवर जाऊन view your tax credit वर क्लिक करून फॉर्म २६ एएस पाहता येईल. या बँकेतील तुमची एफडी, बचत खात्यावरील व्याज याचीही माहिती त्यात मिळू शकते.

बँक स्टेटमेंट

बचत खात्याचे वर्षभराचे (१ एप्रिल २०१३ ते ३१ मार्च २०१४)चे बँक स्टेटमेंट घ्या. वर्षभरात बँकेने किती व्याज दिले आहे हे समजेल. या व्याजातून मिळालेले उत्पन्न रिटर्न्समध्ये दाखवावे लागेल.

अन्य दस्तऐवज

पॅन नंबर, बँकेची सविस्तर माहिती आपल्याकडे पाहिजे. बँकेचा आयएफएससी नंबर रिटर्न्समध्ये भरावा लागतो. रिफंडचा पैसा थेट तुमच्या खात्यात जमा होतो.

रिटर्न्स खालील पद्धतीने भरा

कोणता फॉर्म भरायचा, हे पाहा

करदात्याच्या उत्पन्नाचा स्रोत पगार वा पेन्शन, एकाच घराच्या भाड्यातून, व्याजातून उत्पन्न मिळत असेल तर हा फार्म भरावा.

भरू नये

अन्य स्रोतातून होणाऱ्या उत्पन्नातून तोटा झाला असेल तर आयटीआर-२ हा फॉर्म भरावा.

करातून सूट (exempt income) मिळालेले उत्पन्न ५ हजारांपेक्षा जास्त असेल आयटीआर-१ न भरता आयटीआर-२ हा फॉर्म भरावा. गेल्या वर्षीपासून सीबीडीटीने हा नियम केला आहे. पीपीएफवरील व्याज, लाभांश, करमुक्त बॉण्डवरील व्याज आदी रक्कम exempt income मध्ये येते.

विदेशात मालमत्ता असेल तरीही आयटीआर-१ भरू नये.

वैयक्तिक वा हिंादू एकत्रित कुटुंबातील सदस्यांचे उत्पन्न पगार वा पेन्शन, एकापेक्षा जास्त घरांतून मिळणारे भाडे, भांडवली उत्पन्न (capital gain), व्याज तसेच, लॉटरी, घोड्याची स्पर्धा अशा अन्य स्रोतातून उत्पन्न मिळत असेल तर हा फॉर्म भरावा.

भरू नये

व्यवसाय वा व्यावसायिक (profession) क्षेत्रातील कामातून उत्पन्न मिळत असेल तर हा फॉर्म भरू नये. फॉर्म-४ भरावा.

फर्ममधील सहयोगी सदस्यांचे उत्पन्न व्याज, पगार, बोनस, कमिशन, मोबदला, भांडवली उत्पन्न (capital gain), एकापेक्षा जास्त घरांतून मिळणारे भाडे मिळत असेल तर हा फॉर्म भरावा.

करदात्याचे उत्पन्न मालकी उद्योगातून व्यावसायिक क्षेत्रांतून (डॉक्टर, वकील इत्यादी) वा कमिशन यातून मिळत असेल तर हा फॉर्म भरावा.

ज्यांच्या बिझनेसची उलाढाल एक कोटींपेक्षा कमी असेल तर वा प्रकल्पित कर नियमांत (presumptive taxation rules) उद्योगाचा समावेश असेल तर हा फॉर्म भरावा.

भरू नये

capital gain झाला असले तर वा व्यावसायिक स्वयंरोजगार (डॉक्टर, वकील वगैरे) असेल तर वा कलम ४४ ए (१) अंतर्गत व्यावसायिक क्षेत्राची नोंद होत असेल तर हा फॉर्म भरू नये.

हा फॉर्म सर्व करदात्यांनी भरावा लागतो. हा पावती फॉर्म असून तुम्ही हाताने टॅक्स रिटर्न्स भरला असेल वा तुम्ही ई फायलिंग केले असेल पण, डिजिटल सही केली नसेल तर हा फॉर्म बेंगळूरूमधील इन्कम टॅक्स ऑफिसच्या सेंट्रल प्रोसेसिंग सेंटर (सीपीसी) पाठवावा लागतो. सही केलेला आयटीआर-५ फॉर्म सीपीसीला मिळाल्याखेरीज तुम्ही भरलेल्या रिटर्न्सची प्रक्रिया पूर्ण झाली असे समजले जात नाही.

फॉर्म कसा भरायचा?

इन्कम टॅक्स रिटर्न्स दोन पद्धतीने भरला जातो.

मॅन्युअली किंवा ऑनलाइन. मॅन्युअली भरण्यासाठी फॉर्म स्टेशनरी दुकानातून घ्या किंवा www.incometaxindia.gov.in या बेवसाइटवरून डाऊनलोड करा. सीए, वकील वा इन्कम टॅक्स विभागातील 'टीआरपी'ला फी देऊन हा फॉर्म भरून घेऊ शकता. दुसरी पद्धत म्हणजे स्वतः हा फॉर्म भरा. स्वतः फॉर्म कसा भरायचा हे समोरच्या पानावर सविस्तर सांगितलेले आहे. टीआरपीच्या मदतीने तुम्ही ऑनलाइन फॉर्म भरणार असाल तर खालील पद्धतीने भरता येईल.

'टीआरपी'च्या मदतीने

http://www.trpscheme.com या वेबसाइटवर जा. Locate TRP वर क्लिक करा. तुम्हाला गुगुल मॅप दिसेल. त्याच्याखाली लिहिलेल्या सूचना पहा. Name या सदरात काहीही भरू नका. State व district हे पर्याय भरल्यामुळे आपल्या विभागातील टीआरपीचे नाव, पत्ता आणि फोन नंबर मिळेल. त्याच्याशी संपर्क साधा. वेळेवेळी इन्कम टॅक्स विभाग टीआरपी बाबत मीडियातून माहिती प्रसिद्ध करत असते. टोल फ्री नंबर १८००-१०-२३७३८ वर फोन करून टीआरपीसंबधी माहिती मिळवू शकता. सोमवार ते शनिवार सकाळी ९ ते संध्याकाळी ६ वाजेपर्यंत कधीही या नंबरवर फोन करता येईल.

कोणताही टीआरपी देशातील कुठल्याही व्यक्तीचा रिटर्न्स भरू शकतो. टीआरपीचे ओळखपत्र वा सर्टिफिकेट तपासता येऊ शकते.

टीआरपीला फॉर्म १६ ची फोटोकॉपी द्या, मूळ फॉर्म देऊ नका. त्याच्या मदतीने तो रिटर्न्स भरेल आणि जमा करेल. जमा केल्यानंतर तो त्याची पावतीही देईल. फॉर्म भरण्यात गडबड झाली तर त्याची जबाबदारी टीआरपीची असते.

खर्च किती येईल?

फॉर्म भरून तो जमा करण्यासाठी टीआरपी २५० रुपये फी घेतो.

कुठे जमा करायचे?

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आता फॉर्म ऑफलाइन भरा. फॉर्म व्हॅलिडेट करा.

फॉर्म भरल्यानंतर Generate XML file क्लिक करून फॉर्मचा एक्सएएमएल व्हर्जन तयार करा.

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डिजिटल सही असेल तर ती द्या.

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त्यानंतर इन्कम टॅक्स विभागाकडून १५ ते २० दिवसांत रिटर्न्स यशस्वीरित्या भरल्याचा अॅकनॉलेजमेंटसंबंधी ई-मेल वा एएसएमएस येईल. अनेकांना शंका येते की, पोस्टाने अॅकनॉलेजमेट फॉर्म बेंगळुरूला पोहोचलाच नाही तर? १५ ते २० दिवसांत ई-मेल वा एएसएमएस आला नाही तर अॅकनॉलेजमेट पुन्हा पाठवा. बेंगळुरू ऑफिसच्या ०८०-४३४५६७०० या फोन नंबर चौकशी करता येईल.

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Excessive sweating - Hyperhidrosis

Excessive sweating (hyperhidrosis) is a common problem, especially of the palms, armpits and soles. It can be distressing and can have a serious impact on your life. In some cases, affected people avoid social contact with others because of embarrassment about the problem. However, the condition is usually treatable.

What is excessive sweating?

Normal sweating helps to keep the body temperature steady in hot weather, during a high temperature (fever), or when exercising. Excessive sweating (hyperhidrosis) means that you sweat much more than normal. Even when you are not hot, anxious, or exercising, you make a lot of sweat.
Excessive sweating is classified into three types (as follows). It is important to know which type you have, as the causes and treatments are very different.

Primary (idiopathic) focal hyperhidrosis

This means that excessive sweating occurs in one or more of the following focal places: palms of the hands; soles of the feet; armpits (axillae); face/scalp.
You sweat normally on the rest of the body. It tends to be symmetrical - that is, both palms, both feet, both armpits, etc, are affected. The exact cause is not known and it is not associated with any other conditions. (The word idiopathic means of unknown cause.) It just seems that the sweat glands in these areas are overactive or more sensitive than normal. In some people, it may run in the family so there may be some genetic factor involved in causing it. It usually first develops under the age of 25, but it can develop at any age. Men and women are equally affected. It is common and affects about 3 in 100 people.
The severity can vary from time to time. It may come and go and can be made worse by triggers such as anxiety, emotion, spicy foods, and heat. Anxiety about the sweating itself may make it worse. However, for most of the time, nothing obvious triggers the sweating. It tends to be a long-term condition, but symptoms improve in some cases over time.
If you have the typical symptoms of primary focal hyperhidrosis, you usually do not need any tests. Your doctor may suggest one or more treatments (below) if normal antiperspirants do not work well.

Secondary focal hyperhidrosis

This is uncommon. It means that the excessive sweating occurs in a particular focal part of the body. But, unlike primary focal hyperhidrosis, there is a known or likely cause. For example, a spinal disease or injury may cause sweating in one leg. Any focal sweating that is not symmetrical (that is, just in one hand, or one leg, etc) may suggest a secondary cause rather than primary focal hyperhidrosis which is usually symmetrical. Your doctor may suggest some tests to look for an underlying cause if one is suspected.

Generalised hyperhidrosis

This means that you sweat more than normal all over. This is less common than primary focal hyperhidrosis. However, it is usually caused by an underlying medical condition. A whole range of conditions can cause a generalised increased sweating. For example:

• Anxiety disorders.
• Various heart problems.
• Damage to nerves in the spinal cord.
• Side-effects to certain medicines.
• Various hormonal problems (including an overactive thyroid gland).
• Infections.
• Certain cancers.

If you have generalised hyperhidrosis your doctor is likely to examine you and do some tests to find out the cause. Treatment depends on the cause.
The rest of this leaflet is only about primary focal hyperhidrosis.

What are the possible complications of primary focal hyperhidrosis?

Although not a medically serious condition, excessive sweating (hyperhidrosis) can be distressing and embarrassing. For example, if you have bad palm sweating you tend to have a cold, sweaty handshake and sweat may drip from your hands on to work documents, computer keyboards, etc. If you have bad armpit sweating, you may become embarrassed by the frequent wet patch that develops on clothes under your arms. You may need to change clothes during the day. You may avoid social contact or avoid doing sports because of embarrassment about the condition.
Other complications are uncommon. In some cases, the affected skin can become sore, irritated and prone to infection. There is a risk of developing eczema on affected skin.

Initial treatment options for primary focal hyperhidrosis

General tips and advice

The following may be all that you need if the condition is mild. They may help in addition to other treatments in more severe cases.

• If you find that soaps irritate the affected skin, use a bland soap substitute such as a moisturiser (emollient) ointment or cream.
• If possible, avoid triggers which can make things worse such as heat or spicy food.
• If you have armpit sweating:
  • Try using normal antiperspirants regularly. (Note: there is a difference between antiperspirants and deodorants. Antiperspirants reduce the release of sweat; deodorants mask any unpleasant smells.
  • Avoid clothes that more easily show up sweat marks. As a rule, white and black coloured clothes are less noticeable when wet than other colours.
  • Wear loose clothing under the armpits. Avoid clothes made with man-made fibres such as Lycra® and nylon.
  • Consider using dress shields (also known as armpit or sweat shields) to absorb excess sweat and protect delicate or expensive clothing. These can be obtained via the internet or the Hyperhidrosis Support Group (contact details below).
• If you have excessive feet sweating, it can help to:
  • Change your socks at least twice a day.
  • Use an absorbent foot powder twice daily.
  • Wear a different pair of shoes on alternate days. This allows them to dry fully.
  • Avoid sport shoes or boots. These are often less breathable than normal shoes are, so are more likely to keep the sweat in.

Aluminium chloride - a strong antiperspirant

If normal antiperspirants do not work, it is worth trying an antiperspirant that contains aluminium chloride. This is a strong antiperspirant. It is thought to work by blocking the openings of the sweat ducts. It tends to work best in the armpits. However, it may also work for sweating of the palms and soles. Although it may also work on the face, some doctors do not recommend using this on the face, as it may cause severe eye irritation if it gets into an eye.
There are several brands of aluminium chloride-based antiperspirants. For example: Driclor® and Anhydrol Forte® come in a bottle with a roll-on applicator. ZeaSORB® is a dusting powder that contains aluminium chloride. You can buy these at pharmacies. Some are also available on prescription. It is important to use aluminium chloride-based antiperspirants correctly. Read the instructions that come with the product you use. These usually include the following:

• Apply to clean, dry skin. (It is more likely to cause irritation on wet or moist skin.) Therefore, wipe the skin dry with a towel or dry flannel before applying. Some people use a hairdryer to make sure the skin is dry before applying.
• Ideally, apply at night (bedtime) when the sweat glands are less likely to be as active.
• Wash it off the next morning.
• Do not shave the area 24 hours before or after use.
• Avoid getting it in the eyes, and do not apply on broken or inflamed skin.
• Some doctors do not recommend that you apply this treatment to your face.
• Apply every 24-48 hours until the condition improves. Then apply once every 1-3 weeks, depending on response. (It may take a few weeks to build up its effect. This is because it is thought to clog up the sweat gland gradually, which causes a gradual reduction in sweating.)
• If successful, treatment can be continued indefinitely. You may only need to apply it once every 1-3 weeks to keep the sweating under control.

Note: aluminium chloride antiperspirants often cause skin irritation or inflammation. If this occurs, it is often still worth persevering if the irritation is tolerable, as the benefit may outweigh the irritation. To reduce the effects of any skin irritation or inflammation that may occur:

• Reduce frequency of use; and/or
• Apply a moisturiser (emollient) every day after applying the aluminium chloride; and/or
• Apply a short course of a mild steroid cream such as hydrocortisone 1% to the affected area twice daily for a maximum of 14 days. (Steroid creams reduce inflammation.)

Other treatments for primary focal hyperhidrosis

If the above general measures and antiperspirant treatments do not work, your doctor may suggest that they refer you to see a skin specialist (dermatologist). The specialist may suggest one of the following treatments.

Iontophoresis

This is a treatment that uses electrical stimulation. It is used mainly to treat sweating of the palms and/or soles. It can also be used to treat armpit sweating. It works well in most cases. Treatment involves putting the affected areas (usually hands and/or feet) into a small container filled with water. A small electrical current is then passed through the water, from a special machine. It is not dangerous, but may cause some discomfort or a pins and needles feeling. The exact way this helps to treat sweating is not known. It may help to block the sweat glands in some way.
You will usually need 3-4 treatment sessions per week. Each treatment session lasts 20-40 minutes. Most people see an improvement after 6-10 sessions. A maintenance treatment is then usually required once every 1-4 weeks to keep symptoms away. If the treatment does not work with tap water, a drug called glycopyrronium bromide is sometimes added to the water. This may improve the rate of success. However, iontophoresis does not work in every case. Also, some people develop side-effects from the treatment, such as a dry or sore mouth and throat, and dizziness, for up to 24 hours after each treatment episode.
Until recently the downside to iontophoresis was that it required a trip to hospital for each treatment session. This can be time-consuming and impractical for some. However, modern machines are smaller and can now be bought for home use. So, if you find that this treatment works for you, you may wish to consider buying a machine to use at home. However, you should take advice from the specialist who recommended iontophoresis for you before you buy a machine.
You should not have iontophoresis if you are pregnant, or have a metal implant, such as a pin to fix a bone break (fracture), or if you have a pacemaker.

Botulinum toxin injections

This is an option that usually works well for armpit sweating. Treatment consists of many small injections just under the skin in the affected areas. The botulinum toxin stops the nerves in the skin that control the sweat glands from working. Botulinum toxin is not licensed to treat sweating of the palms and face. This is because there is a risk that the injections may stop some of the nearby small muscles of the hands or face from working.
The downside of botulinum toxin is that the effect usually wears off after 4-12 months. Therefore, to keep working, the treatment needs repeating when the effect wears off.
Some people get mild flu-like symptoms for a day or so after treatment. Also, the sites of the injections can be sore for a few days after treatment. A severe allergic reaction can (rarely) occur after an injection. It is also very expensive and not usually available on the NHS.

Surgery

An operation is an option for people who have not been helped much by other treatments, or if other treatments cause unacceptable side-effects or problems.
For armpit sweating - an option is to remove the sweat glands in the armpit. There are various techniques. One technique is to remove the sweat glands from the underside of the skin through a small hole cut in the skin (called suction curettage).
A recent innovation has been to use a laser to destroy the sweat glands in the armpit - laser sweat ablation (LSA). This may result in less scarring than other surgical techniques. However, there have not been any studies looking at the long-term outcome with laser treatment.
For palm sweating - an option is to have an operation to cut some of the nerves that run down the side of the spinal cord. These nerves control the sweat glands in the hands. The operation is called endoscopic thoracoscopic sympathectomy. It is done by keyhole surgery, using a special telescope to locate the nerve, and then to cut the nerve. Most people are pleased with the result of the operation. However, a complication that may occur following this operation is a compensatory increase in sweating in other parts of the body (such as in the chest or groin). This can be worse than the original problem in the hands.
Before you undergo surgery, you should have a full discussion with the surgeon. He or she will explain the pros and cons of the different surgical techniques, chance of success (usually high), and possible risks and complications. For example, as with any other type of surgery, there is a small risk from the anaesthetic. Also, wound infection and damage to other nearby structures, although uncommon, are other possible complications.
Surgery is not usually done for sweating of the soles. Although cutting the nerves next to the spinal cord in the lower back region may cure the problem of sweating, there is a high risk of this also affecting sexual function.

Excessive Sweating (Hyperhidrosis)

Hyperhidrosis is a medical condition in which a person sweats excessively and unpredictably. People with hyperhidrosis may sweat even when the temperature is cool or when they are at rest. Causes Sweating helps the body stay cool. In most cases, it is perfectly natural. People sweat more in warm temperatures, when they exercise, or in response to situations that make them nervous, angry, embarrassed, or afraid. Excessive sweating occurs without such triggers. Persons with hyperhidrosis appear to have overactive sweat glands. The uncontrollable sweating can lead to significant discomfort, both physical and emotional. When excessive sweating affects the hands, feet, and armpits, it is called primary or focal hyperhidrosis. In most cases, no cause can be found. It seems to run in families. If the sweating occurs as a result of another medical condition, it is called secondary hyperhidrosis. The sweating may be all over the body or it may be in one area. Conditions that cause second hyperhidrosis include: Acromegaly Anxiety conditions Cancer Carcinoid syndrome Certain medications and substances of abuse Glucose control disorders Heart disease Hyperthyroidism Lung disease Menopause Parkinson disease Pheochromocytoma Spinal cord injury Stroke Tuberculosis or other infections Back to TopSymptoms The primary symptom of hyperhidrosis is wetness. Back to TopTreatment Treatments may include: Antiperspirants: Excessive sweating may be controlled with strong anti-perspirants, which plug the sweat ducts. Products containing 10% to 20% aluminum chloride hexahydrate are the first line of treatment for underarm sweating. Some patients may be be prescribed a product containing a higher dose of aluminum chloride, which is applied nightly onto the affected areas. Antiperspirants can cause skin irritation, and large doses of aluminum chloride can damage clothing. Note: Deodorants do not prevent sweating, but are helpful in reducing body odor. Medication: Medicines may prevent stimulation of sweat glands. These are prescribed for certain types pf hyperhidrosis such as excessive sweating of the face. Medicines have side effects and are not right for everyone. Iontophoresis: This procedure uses electricity to temporarily turn off the sweat gland. It is most effective for sweating of the hands and feet. The hands or feet are placed into water, and then a gentle current of electricity is passed through it. The electricity is gradually increased until the patient feels a light tingling sensation. The therapy lasts about 10 to 20 minutes and requires several sessions. Side effects include skin cracking and blisters, although rare. Botox: Botulinum toxin type A (Botox) is used to treat severe underarm sweating. This condition is called primary axillary hyperhidrosis. Botulinum toxin injected into the underarm temporarily block the nerves that stimulate sweating. Side effects include injection-site pain and flu-like symptoms. Botox used for sweating of the palms can cause mild, but temporary weakness and intense pain. Endoscopic thoracic sympathectomy (ETS) : In severe cases, a minimally-invasive surgical procedure called sympathectomy may be recommended when other treatments do not work. The procedure turns off the signal that tells the body to sweat excessively. It is usually done on patients whose palms sweat much more heavily than normal. It may also be used to treat extreme sweating of the face. ETS does not work as well for those with excessive armpit sweating. Underarm surgery: This is surgery to remove the sweat glands in the armpits. Methods used include laser, curettage (scraping), excision (cutting), or liposuction. These procedures are done using local anesthesia. Steps You Can Take at Home to Control Heavy Sweating While you're trying out different antiperspirants, or whatever other treatment your doctor recommends, you can also incorporate some of these four at-home solutions to reduce sweating. Don't wear heavy clothes that will trap sweat. Instead, wear light, breathable fabrics such as cotton and silk. Bring along an extra shirt when you know you'll be exercising or outdoors in the heat. Your feet can sweat too, so wear socks that wick moisture away from them (merino wool and polypro are good choices). Shower or bathe every day using an antibacterial soap to control the bacteria that can inhabit your sweaty skin and cause odors. Dry yourself completely afterward, and before applying antiperspirant. Use underarm liners and shoe inserts to absorb sweat so it doesn't ruin your clothes or start to smell. Don't order a double jalapeno burrito with a margarita at your favorite Mexican restaurant. Spicy foods and alcohol can both make you sweat, as can hot drinks like tea and coffee.

5 Foods for Healthy Eyes

Beyond carrots

You've probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it's true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

But eating your way to good eyesight isn't only about beta-carotene. Though their connection to vision isn't as well-known, several other vitamins and minerals are essential for healthy eyes. Make these five foods a staple of your diet to keep your peepers in tip-top shape.

Leafy greens

They're packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

Eggs

The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk, according to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.

Citrus and berries

These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.

Almonds

They're filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

Fatty fish

Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome, says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.

127 Weight Loss Tips for a Fit & Healthy Body

1. Forget the Past and Future. A lot of progress is lost when thinking about all of the times you’ve tried to lose weight and failed, putting off dieting for a later date, or being stymied by all of the things you’ll have to do in the days to come. Focus on the now and get started!.

2. Don’t Sugar Coat Your Current State. Come to terms with how bad you’ve let yourself get, and make a promise never to return to where you’re at. It’s OK to be unhappy about the way you look, as long as you channel that energy into positive changes.

3. Don’t Overeat. This seems like a no-brainer, but it’s one of the hardest habits to break, and one of the most detrimental things you can do to your body.

4. Take on a Weight Loss Challenge. 90 days is the length of most challenges these days, but you can also find 30 and 60 day ones as well. What a challenge does is gets you to go hard out for a finite amount of time, so you can wrap your head around it. Just be sure to have a plan for when the challenge is finished.

5. Don’t Target a Specific Area. Spot treating rarely works, and can be very demotivating. Focus on improving your entire body and you’ll see those troublesome areas get better over time.

6. Don’t Let Giant Food Corporations Weigh You Down. It’s unfortunate the kind of “foods” the big food companies try to sell us. They’re filled with all sorts of additives and chemicals to get us to eat more of it. Take a timeout on pre-packaged fare.



7. Take Mandatory Me Time. If you’re always providing for others you won’t have the time needed to focus on your weight loss and fitness goals. Be sure to schedule some alone time to collect your thoughts.

8. There’s No One Way to Lose Weight. Don’t pigeonhole yourself into thinking that there’s only one way you could possibly get the results you want. There are many roads that lead to the same path, it’s about choosing the one that works best for you.

9. Why Not Live Up to Your Full Potential? Larry Winget says that the human race is the only living thing in the universe that chooses not to live to its fullest potential. The fit and healthy you is possible, so why not go for it!

10. Integrate Your Different Life Spaces. If you find that you’re an angel while at home, and a devil at work when it comes to eating junk, or vice versa, try to connect your different personas so you’re not working against yourself.



11. Eat More Superfoods. Lost on healthy foods to add to your diet? Our list of 66 Super Foods will give you plenty of insight.

12. You Can’t Get It Wrong. Many dieters think they’ve got to get it just right in order to be successful. But trying and failing is better than not trying at all. Every step you take in the right direction is helping, and is better than a step in the wrong direction.



13. Turn Up the Love. Dieting can put you in a state of self-loathing and grumpiness if you let it, but this is actually detrimental to your overall well-being. Show some love for yourself and be grateful for what you have and your efforts will be more effective.

14. Avoid Toxic People. You’ll likely find that there are some people in your life that seem to bring you down, especially when they see you start to change for the better. It’s best to avoid them if at all possible, and re-evaluate your relationship with them.

15. Find a Step-by-Step Program. If you’re just venturing into the world of fitness, or are too busy to develop your own plan, find one where they lay it all out for you, and just connect the dots each day.



16. Try Kettlebells. Kettlebells can be a bit intimidating at first, but they’re so effective because they combine an aerobic routine and strength training into one. Take a class to get the right form down, and then you can go off on your own.

17. Hack Your Life. These days it’s possible to look up any problem you’re having on the road to weight loss and get a fast answer from someone that’s been there. Example: Having trouble peeling a hard boiled egg? Here’s a way to skip the peeling process: http://www.youtube.com/watch?v=PN2gYHJNT3Y

18. Stop Changing the Formula. A true fitness professional has dedicated themselves to getting other in excellent condition. Follow their advice and stop trying to add your own ideas or methods, or twisting it up from what works.


19. Go to Bed Early. You set up the next day by how well you sleep the night before. If you’re staying up late into the night you’re making it more likely that you’ll start the day off on the wrong foot. Plus your organs and systems need sleep in order to function at their best.

20. Wake Up Early. If you go to bed early enough, you can wake up early and still get your 8 hours. You’ll also be allowing your body to flush out toxins by emptying your bladder and evacuating your bowels at the optimal time of day.

21. Imitate Your Favorite Celebrity Chef. The more meals you cook for yourself the better. You’ll have more control of the ingredients you use, and appreciate your food more since you made it.



22. Take a Longer View. We all want to lose weight like yesterday, but it took awhile for you to get to this point, and it’s going to take some time to get yourself back to good. Be patient and keep the bigger picture in mind.

23. Switch up the Chocolate. Just because you’re dieting it doesn’t mean you have to give up the chocolate, if that’s your weakness. Just make sure that it’s dark chocolate, and that it’s in moderation.

24. Turn Off the TV. You’ll not only benefit by being more likely not to veg out on the couch, you’ll skip the ads for all the fast food, pizza, and chain restaurants.

25. Meditate and Use Visual Imagery. Rather than focusing on how hungry you are or on the things you’re giving up, spend time clearing your head and picturing yourself the way you want to be.

26. Get a Therapeutic Massage. It’s more than just calories in and out, it’s about feeling good and few things can get you there faster than a massage by a licensed and experienced physical therapist.

27. Stop with the Fizz. Cutting carbonated beverages can go a long way towards helping you reach your goal weight. They not only work to dehydrate you, but many contain caffeine, and even more contain High Fructose Corn Syrup which will really trip up your efforts.



28. Work the Core. This doesn’t mean doing endless crunches or spot treating the stomach. There are many variations of exercises you can do. The core muscles help with many movements throughout the day, and can help relieve pressure on the back.

29 Take a Pass on the Latest Craze. Once you step back from the merry-go-round of the latest trends you can see how silly they are. Choose a solid program to follow and stick with it.

30. Focus on Being Healthier All Around. Yes, the goal is to lose weight, but if you dig deeper you’ll see that feel better is the core of the motivation, and that involves improving the body’s many functions with a holistic approach to health and well-being.

31. Ready, Fire, Aim! Don’t sit around waiting for the perfect strategy to come by, just get started doing something. The interesting thing is that once you start down the road to weight loss, the answers you need will come to you effortlessly.

32. Get to a Happy Place with Your Parents. In his book Heal the Hurt That Sabotages Your Life Bill Ferguson explains that a lot of the struggle in life comes from feelings of unworthiness caused by a dysfunctional relationship with your parents. If you have emotional connections to food this is a good place to start.



33. Pick a Guru, Any Guru. The problem is that there are so many gurus out there, many saying the same things, and others saying everyone else has it wrong, that it can stall your start. Pick the one that resonates most with you and go with what they say, at least until you reach your target.



34. Go Organic Whenever Possible. A recent study tried to debunk organic foods but missed the point entirely. You don’t buy organic because they have more vitamins or minerals, you buy it for all it doesn’t contain, like pesticides, chemicals, and additives.

35. Make More Money. It seems odd that money is connected to weight loss, but many people find that they need to start buying new clothes, eating better food, and getting more active. That costs money, and a lack of it can inhibit your progress.

36. Swim. This is one exercise that gets the whole body involved, helps with circulation, burns calories, and leaves you feeling great if you do it right. Don’t know how to swim or need a refresher? Check out the Total Immersion Swimming techniques here

37. Buy a New Pair of Pants. Buy a pair of pants in the size you want to be. But be careful to use them as a motivating factor as you near your goal, and not a demotivator as you struggle to get into them.

38. Use Better Metrics. Overall weight loss shouldn’t be your main goal, because this includes muscle mass that you can end up losing on starvation diets. What you should really be checking is your Body Fat Percentage (BFP) and your Body Mass Index (BMI). Choose healthy levels for each and strive for those.



39. Learn to Chillax. One characteristic that many dieters seem to share is that they get antsy and feel like they should always be doing something, because it’s being lazy that made them fat. But you have to learn to take some time to just relax and let your mind and body rest, especially now when you are making so many changes.

40. Eat a Light Breakfast. Your digestive juices are just getting going in the morning, so don’t overdo it. Keep it light so you fuel your body without slogging yourself down.

41. Eat a Substantial Lunch.This is when your digestive juices are at their strongest, so you should have your largest meal of the day at this time.

42. Eat a Light Dinner. Your body is starting to slow down at this time, and this includes your digestive power. Try to avoid a heavy meal and keep in mind that meats take a long time to digest, so are best avoided later in the day.



43. Use Sea Salt Instead of Regular Salt. All of the nasty stuff that industrial grade salt is blamed for is not true for sea salt. In fact sea salt can help the body absorb and utilize the water that you drink.

44. Stop Smoking. It’s typical to gain some weight when you stop smoking, so if you’re overweight and a smoker you should cut out the cigarettes first, and then work on losing the excess pounds.

45. Have More Sex. This is one way to burn more calories and have fun at the same time.

46. Cut Back or Cut Out Alcohol. Alcohol not only contains a lot of calories, it’s also toxic to the liver, and the liver has a big role to play on making sure your colon, heart, and other organs are working in proper order.

47. Decide If You’re Going to Have a Free Day. A lot of modern workout programs include a free day, where you’re authorized to eat what you’ve been craving, skip on the exercise and then get back to the program the next day. You’ll need to decide if this will work for you, or if you think it would be too hard to go back to the program after a day of cheating.

48. Get a Few Wins Under Your Belt. If you’re coming off a long string of dieting losses, try setting a few weight loss goals that you are pretty sure you can achieve. This will boost your confidence in your abilities, and allow you to go after bigger goals down the road.

49. Get a Makeover. Getting a new body involves getting a new hairstyle and some new clothes. Make it a total body makeover and honor the new you that’s emerging.



50. Go the Extra Mile. Not literally, unless you want to, but Napoleon Hill includes this as one of the things that separates winners from losers. Those that succeed are willing to do a little more than the rest of the masses, and that’s why they get the things that few people have.

51. Simplify the Process. Apply the 80/20 principle to your current weight loss efforts. Find the 20% of things that are producing 80% of your results and do more of those things. Considering cutting down on or eliminating unfruitful actions.



52. Discover Five Things You Can’t Do Now. This is a way to not only see how far you’ve got to go, but it will be amazing to see how far you’ve come. If you can’t walk up three flights of stairs without being out of breath, one day you will and that will help you quantify your achievement.

53. Research Your Local Area. Scour your local area for exercise facilities, basketball, tennis, and racquetball courts, saunas, swimming pools, yoga classes, and nutritionists. That way you’ll have a go-to list of places to help you along your journey.

54. Check Your Sources. It’s hard to take advice from someone that doesn’t have what you want. Make sure your source is in the sort of shape you’d expect them to be in order to be dishing out health and fitness advice.

55. Fly Like Peter Pan. When Peter Pan had to learn to fly it was suggested that he hold just one happy thought in order to move the process along. That same wisdom can be applied to your current situation. Think happy thoughts while you’re trying to lose weight, and your efforts will be multiplied.

56. Don’t Get Overloaded with Information. With so much information out there, both good and bad, it can be hard to know what’s right and what isn’t. Plus, you might get lost in the information-gathering phase and not take step one towards getting yourself in better shape. Get just enough information to move forward, and then get a little more as you go along.



57. Question Why You Do Unhealthy Things. It’s often interesting to delve into where bad habits started from. When exactly did you start doing the things you’re trying to stop? What gave you the idea that it was OK? The answers can be enlightening, but don’t spend too much time in self-analysis.

58. Tell a New Story. Start telling it how you want it to be, instead of how it is. If you’re old story painted you as overweight and out of shape, start telling a new story. First, one of transformation, and then one of achievement, health, and happiness.

59. Read Self-Improvement Books. Keeping positive and upbeat while losing weight can be hard at first, and these books will give you the guidance and right thinking to help you through it.

60. Don’t Overwork Your Body. Unless a bunch of eating contests caused your weight gain, you don’t have to go to extremes to lose weight.



61. See an Holistic Doctor. They’ll be able to do blood work and recommend all-natural supplements and advice based on your specific needs.

62. Be Ready to Deal with Change. Change can be hard, and your body will fight you on it, so be sure you’re ready for the fight and stick to your guns.

63. Try Lots of Things. If this is the first time you’ve tried to lose weight, you may have to take a tour of the different weight loss methods before finding what works for you. Don’t be afraid to try them out and evaluate the results as if you were conducting an experiment.

64. Have a Garage Sale. Clear out some of the clutter in your life, and at the same time perhaps make enough money for some home gym equipment.



65. Be Specific About the Body You Want. Having a vague idea of “getting slimmer” won’t keep you there for long. Build up a strong desire for the exact body you want, and don’t take no for an answer.

66. Stop Trying So Hard. Sometimes the harder we push for something, the more it pushes back. Take things down a notch and go with the current, not against it.

67. Stick to Meal Hours. When you eat at oddball hours, or you change your meal times frequently, your body doesn’t know what’s going on. Stick to a set time so your digestion knows the score.

68. Make Your Own Workout. If you like some things from one workout program, and some things from another, build your own workout that suits you. You’ll be more likely to stick with it.



69. Don’t Overstate How Great Things Will Be. Often we exaggerate just how amazing life will be when we finally reach our goal. But if you set your expectations super high you might feel like your hard work wasn’t worth it once you get there. Just know that many aspects of your life will improve.

70. Get to Unconscious Competence. That’s the point when you don’t know what you know, you just do it automatically. At first you have to keep reminding yourself to eat right and exercise, but do it long enough and you’ll just do it on autopilot.

71. Let Your Real Friends Know. Pick a few close and trusted friends and let them in on your weight loss goals. It’s good to have encouragement from those that know us and love us best.

72. Walk a Dog. It doesn’t even have to be yours! Ask a neighbor if you can walk their dog, or if you’re a dog lover without a dog, consider getting one. They need daily exercise too!

73. Trade Out Bad with Good. Indiana Jones swapped out the gold idol with a rock. You kind of want to do the opposite by switching your bad habits with new good ones.



74. Broaden Your List of Foods. Many diet programs provide a list of approved and disallowed foods. Be sure to run the gamut on the approved food lists and don’t get bottlenecked into the same two or three foods.

75. See a Nutritionist. It might sound expensive, but you only have to see them once. They’ll consult with you, run some tests, and develop a tailored menu for you.

76. Be Safe. It’s tempting to push the limits in the old “no pain no gain” mindset, but above all you have to lose weight safely and not jeopardize your health in an effort to improve it.

77. Remember that Diets are a First World Problem. It’s easy to play the world’s smallest violin and complain about dieting, but remember that it’s not the worst problem you could have, and be grateful that you live in a nation that allows for an obesity problem.

78. Cut Out the Candy. Candy bars might not seem too unhealthy, but many of them are laced with trans fat, even if they don’t list it on the ingredients.



79. Track Your Progress. No matter how you do it, be sure to keep a log of the progress you make. Subjectivity can be very misleading.

80. Find a Role Model. If the people around you are all crabs in the same bucket, you might have to look elsewhere to find someone that lost the weight and kept it off.

81. Get Ready to Achieve Your Goal. It sounds strange, but if you still view yourself as a fat person, you’ll stand a risk of regressing back to your old ways. Prepare your mind to be a new, thinner, healthier version of yourself.

82. Get At-Home Exercise Equipment. Taking away any excuse for not working out is key. Rain or shine you’ve got to get moving.

83. Link Losing Weight to a Different Long-Term Project. Accomplishing two big goals will help keep your mind distracted from cravings, and will allow you stay motivated on two different levels.

84. Be Present During Mealtime. Be sure you sit down and enjoy your food. Try turning off the TV and really concentrating on how things taste.

85. Get Rid of the Artificial. Manmade chemicals might make things taste better, but they’re typically not good for the body. Sticking to natural foods and flavorings is best.

86. Consult with Your Doctor Before Starting Any Diet Program. This advice is often given as a disclaimer, but it really should be followed, especially if you have a lot of weight to lose.

87. Know That There’s No Secret Formula. The key to losing weight isn’t held under lock and key anywhere, so don’t be lured in by a program promising you the secret that no one else knows about.

88. Get a Fitness Gadget. The Fitbit is one such gadget that can track the steps you take, and can graph out your progress online, even turning it into less mundane things like climbing Mt. Everest.



89. Go Ape! You don’t see monkeys going on diets. They eat when they’re hungry, stop when they’re full, and they know how to relax. Take a page from their notebook and devolve a bit.

90. Avoid Seasonal Mood Swings. If you live in a climate where it’s cold and gray for many months, you have to watch out for things like Seasonal Affective Disorder. Stay positive during these months and be aware of mood changes.

91. Cut Out Movies. Movies are great now and then, but they can encourage us to spend 2+ hours parked in front of the TV, or at the theater with a big tub of popcorn and a soda.

92. Stop Eating When You Feel 80% Full. This is a way to make sure that you don’t push yourself past the point of being full. By the time the full signal hits, you’ll have already stopped eating. Perfect!

93. Give Yourself a Non-Food Reward. Come up with some things that you love doing, or having, and set milestones on your way to your goal weight. It’s rewarding good behavior without using food as the reward.

94. Make a Workout Mixtape. OK, so nobody uses tapes anymore, so make it an MP3 playlist of your favorite workout songs. Only listen to them when you’re working out, and it will be a way to make your workouts special.

95. Take Saunas. There’s debate as to whether these can help you lose weight, but there’s one thing that no one argues about: they feel great! They can relax sore muscles after a workout as well.

96. Look as Good as You Can. You don’t have to wait until you lose the pounds before looking your best. Part of the feel good process is to look your best, and you can start doing that right now.

97. Equip Yourself. Need hiking boots to go hiking? Need a pedometer to count your steps? Don’t miss out on activities because you’re not well-equipped.

98. Get a Series of Colonics. This will not only help your colon work better going forward, but can also help to clean out some of the accumulation over the years.

99. Get Objective Feedback. If you’ve gotten accustomed to seeing a fat person in the mirror, you might be a bit hard on yourself when you start showing real results. Let others be your eyes and let their compliments trump your negative view.



100. Do It For You. Many people have many reasons for wanting to lose weight. But one that gets overlooked is just doing it for you. There’s really no better reason than that, and all other reasons come back to you anyway.

101. Consider Cutting Back on Meat. The benefits of a vegetarian diet have been shown in fewer cases of heart disease and cancer. If you can’t bear the thought of cutting it out entirely, try confining it to lunchtime, the best time to eat meat since your digestion is strongest and it has a while to digest before bedtime.

102. Put the Blinders On. For the first few weeks or even the first month, don’t stop and check to see how you’re doing. Avoid mirrors, the scale, and seeing if your clothes fit better. Give yourself time to see more dramatic results.



103. It’s Not About Achieving Something Huge. It’s about starting on a small step that you can do today, and then doing that again and again. The byproduct will be that you’ve accomplished something huge.

104. Get Religious About Your Fitness Goals. Treat these new habits as sacred, and don’t let anything get in their way. It’s often about making it a priority in your life, much the same as you would for your loved ones, your faith, and other things you hold dear.

105. Watch for Other Positive Changes. Once you start getting yourself on the right track with food and exercise, be on the lookout for other positive things that will come into your life. This can help motivate you even more, and you’ll see just how powerful your actions are.



106. Do Yoga. The benefits of yoga are well-documented, and it works to get your mind and body on the same page.

107. Have Something to Look Forward To. Plan a trip or other fun thing so you have a future even to look forward to. It can help you stay positive and motivated, especially through long winter months.

108. Let Your Food Digest. If you eat when you’re not hungry it means the last food you ate is still digesting. Your system will stop digesting that, and start to work on the new food, leaving the old stuff partially digested. Not good for weight loss.

109. Skip the Pills and Potions. The answer is not in a bottle. If it were, everyone would be taking it. This often means you’re taking too short of a view.

110. Get Organized. If your life is a chaotic mess, it’s not really conducive to a weight loss program, and will only get in the way. Get your ducks in a row before starting up, but don’t use this as a way to delay your start.

111. Put It Down on Paper. Write down your weight loss goals, as well as your strategy to attain them. Read them daily. It’s so easy to forget or to change things that aren’t written down.



112. What’s the Deal with Calories? If calorie counting hasn’t worked in the past, try something different. Calories don’t have to be the enemy unless you make them out to be.

113. Don’t Bring It Into the House. Many times once we buy the food it’s going to get eaten. Shopping markets are well-designed traps, so get in and get out and just get what you need.

114. Get Into Alignment. You don’t have to visit a chiropractor. The Egoscue Method of Health Through Motion is packed with techniques that will have you feeling great and wanting to exercise more.

115. Get On with the Rest of Your Life. Weight loss is a lot easier than many people make it out to be, and it doesn’t have to consume your entire life. Be sure to keep it in perspective.

116. Make the Process Fun. Who said diet and weight loss has to be a struggle? It seems to be the order of the day. Break the mold and have a great time!



117. Take More Steps. It doesn’t have to be 10,000, just make it a point to walk a little more each day. A pedometer helps immensely.

118. Combine Dieting, Strength Training, and Cardio. This is the synergistic trio that works every time. Good food leads to more energy, leads to more exercise, which leads to more lean muscle and cardiovascular strength.

119. Get a Personal Trainer. If you’re worried about price, just get the form down and then stop the sessions.

120. Get a Workout Buddy. Only if it works for you. For some it can be accountability, and for others it could be a codependent system of procrastination.

121. Be Aware of The Dip. Seth Godin talks about The Dip in the book of the same name. It’s the part when all the excitement of starting out wanes and you’re left with the task before you. Fight through the dip!



122. Avoid Temptations. Temptations can come in many forms, so be sure to keep your guard up. Plan ahead so you don’t get into the panicky starving mode and reach for anything.

123. Start with an Attainable Goal. If your goal is to lose 100 pounds, you might not believe you can do it. Try going after the first 30 and then seeing what the world looks like.

124. Drink Enough Water. The amount varies by the individual, but one way to measure it is through your urine. Clear to lightly colored is best, so tinker with it until you find your happy water levels.

125. Train Your Brain. There are many brain training software programs available that can improve your focus and ability to think more clearly. Weight loss is mostly a mental game, so beef up your mental muscle.

126. Small Changes Sustained Over Time Lead to Big Results. If overhauls and quantum leaps haven’t worked for you in the past, perhaps this is the time to apply a slow and methodical approach for success in the long run.

127. Don’t Sweat the Small Stuff. For some dieters the first Cheeto eaten causes the entire system to collapse. Don’t let the big picture come crashing down because of one goof-up. It’s many goof ups accumulated over time that is the real problem. Keep calm and carry on.

40 Best Vitamins & Natural Supplements for Weight Loss

There are specific vitamins, minerals, and all-natural supplements that can help you lose weight. Many times it’s not about running a surplus of a particular vitamin, but rather making sure you don’t have a deficiency that’s holding you back. It’s a good idea to visit with a holistic doctor that can do blood work to find out what you’re lacking so you can fill in your specific nutritional gaps.

African Mango – Also known as Irvingia, this is not the typical mango that you can buy in your local supermarket, although it does resemble it quite closely. In fact, what you’re really looking for in terms of weight loss is the extract from this fruit. It’s been lauded as an all natural way for you to lose weight, and Dr. Oz said that it forces the body to start processing foods the way a naturally thin person does.
When selecting which African mango extract to go with, you want to make sure that you go with a brand that is of high quality, and provides the right amount so you can take it daily without worrying if you’re getting enough, or if it’s pure enough.

Alpha Lipoic Acid (ALA) – This one comes with its share of possible side effects, but the potential benefits seem to outweigh them. Studies have shown promising results in this helping with cardiovascular disease, general inflammation of the body, migraines, dysfunction of the organs, staving off Alzheimer’s, aging concerns, and erectile dysfunction.
Getting your organs and cardiovascular systems to function more properly will be a big boost to your weight loss efforts, and any other side benefits are just icing on the cake. Be sure to check with your doctor before starting out on this to see if there are any contraindications you should be aware of.



Apple Cider Vinegar – This has long been associated with weight loss, and is said to help you feel more full when you drink it, therefore allowing you to eat less, or have fewer cravings. It’s definitely all natural because it’s made from pressed apples. When taken in small amounts there are few side effects linked to it.
If you do end up taking it you don’t have to go overboard. Success was reached in a study in Japan in which the participants who lost the most weight only consumed 30ml of it per day. You definitely don’t need to chug it or drink copious amounts of it to feel fuller and see the benefits.

Beta-Glucan – This is one possible way to increase your fiber intake, and may provide assistance in losing weight. It’s soluble, meaning your body can’t digest it, so it passes through undigested and should provide a similar benefit to eating foods that are high in fiber.
You don’t have to worry about being overloaded with grains like oats and barley, especially if you’re on a diet that doesn’t allow eating them. You can find it in supplement form, and simply take a pill. It also helps with the immune system, and is a relatively inexpensive supplement.

Bitter Orange – This works for weight loss by suppressing the appetite, but is an extract from citrus fruit, so it doesn’t rely on artificial stimulants to get the job done. Recently it has been used as a less harmful substitution for other ingredients that have been known to have harsh reactions in the body.
It’s unclear as to whether this actually works, and there hasn’t been much formal testing in regards to the adverse effects it can have on the body, so it might be one of those all natural supplements to use with caution.

B Vitamins – Here’s the lineup of B Vitamins that you get in a complex: B1, B2, B3, B5, B6, B7, B9, and B12. You don’t have to go overboard on these, especially if you don’t have a deficiency in any one of them. You can take them singly if it’s discovered that you’re lacking in only a few. There are plenty of ways that these vitamins help the body in all of its processes, and a lack of them will trip up your weight loss efforts.
Vitamin B12 usually gets the most attention, and some dieters even get injections of it in order to help boost energy levels and help with losing weight.

Capsaicin – There’s a bit of debate as to whether this actually helps with weight loss or not, but one thing that it seems to be good for is not gaining the weight back that you do lose. This makes it a good supplement to take while you’re dieting so you don’t experience the classic rebound and gain the weight back that you’ve lost.
This is found in spicy red peppers but you don’t have to eat them in order to get the benefits. They’ve pulled out the extract and have put it in pill form so that it’s more convenient to take – and not spicy!



Chia – Chia seeds made it onto our list of superfoods for their high levels of Omega-3. It provides a non-fish oil way of introducing more omega-3 into the body, and also contains healthy amounts of alpha-Linolenic acid, an essential fatty acid that is often added to healthy diets.
Chia seeds are pretty easy to incorporate into your diet, since they don’t have a distinctive flavor and aren’t like a typical seed that you have to crunch up, you can basically sprinkle them on anything you want and enjoy the benefits they bring.

Chitosan – A lot of debate has arisen, and companies have been given warnings by the FDA for claiming that this can help with weight loss, or to what degree it can help. These products refer to Chitosan as a fat binder, with the idea being that they’ll grab fat in move it through the digestive system.
So while you may want to wait for further studies to come out regarding its effectiveness as a fat binder, it’s still been shown to be a soluble fiber, and is all natural, although better options may exist, like beta-glucan.

Choline – It’s possible to have a choline deficiency, so this is one nutrient that you want to make sure you’re getting enough of. Natural sources of choline include cauliflower and other veggies in the cruciferous family. Eggs and lean meats are also good sources.
You can also get it in supplement form, although it’s always best to get it through food so that your body processes it naturally and can easily get rid of what it doesn’t need. There are other side benefits like brain and memory function that make this worth seeking out.

Chromium Picolinate – The theory behind this compound is that it helps to stabilize blood sugar levels, which in turn reduces cravings, and should lead to weight loss. Stabilized blood sugar levels means more energy throughout the day, and fewer crashes. And reduced cravings mean that you’ll feel less deprived when on a diet, and more satisfied overall with the foods you’re eating.
Be cautious of companies making claims that sound too good to be true with this supplement, it’s meant to act as an aid in weight loss, not to cause you to drop pounds on its own.



Coconut Oil – Nothing stirs debate better than bringing up the good fat/bad fat discussion. Coconut oil falls into that talk because it has higher amounts of saturated fat. Proponents of using it for weight loss say that the saturated fat it does contain is not your run of the mill saturated fat that fast food is laced with.
So who to believe? You’ll have to do some research into it and decide for yourself, as there is plenty of scientific studies and sound points on both sides of the debate. But compared to some oils it does appear to have healthy properties that could lead to weight loss.

Coenzyme Q10 – This has so many positive benefits listed that you’ll want to make sure you’re not running low on it. They say it keeps your energy levels up, and helps you burn more fat than you otherwise would without it. It’s also supposed to help with the immune system, help with the heart, migraines, and is even been looked into as a possible cancer treatment.
Fish is the most easily accessible food that contains Coenzyme Q10, as many aren’t willing to add more organ meats to the menu. It’s also available as a supplement which makes it easy to take.

Conjugated Linoleic Acid (CLA) – In addition to being touted for it’s fat loss properties, this is actually a fat itself. It’s a healthy fat that you can find in dairy products, but in order to get the amount needed to assist in weight loss you’ll want to go with the supplement form.
But before you start taking it you may want to talk to your doctor. Several studies have shown that it may not have the weight loss properties it once was thought to, and it may not be essential to your diet and reaching your weight loss goals.



Diatomaceous Earth (Food Grade) – This is a fine powder made from fossilized algae.  Proponents say that the silica it contains allows it to detoxify the body, and weight loss occurs as a natural and effortless side effect. They also say that there are no reported side effects to it, and that daily supplementation is not only possible, but recommended.
Silica is sold separately as a supplement, but the reported benefits of a daily intake of diatomaceous earth include healthier hair, teeth, and gums, lower cholesterol, and lower blood pressure. Make sure you get the food grade version, and not the kind for cleaning pools.

Dimethylaminoethanol (DMAE) – DMAE is a supplement to consider taking because it not only assists with weight loss but can improve the appearance of your skin, increase your muscle tone, and acts as an anti-inflammatory. You can buy it as a supplement, or you can increase your intake of cold water fish in order to get it into your system.
Other side benefits include a possible improvement in your focus, as well as it being able to help elevate moods. This is a supplement you’d want to check in with your doctor on first to make sure it’s right for you.

Ephedra – Even with all of the proven side effects, warnings, and controversy surrounding ephedra, it’s still being used by the supplement industry in various weight loss products. Apparently it’s just too effective at what it does, and it has been proven to provide some short-term results, but the risks don’t seem to outweigh the benefits.
The problem with trying to use ephedra is that it comes in such a wide array of doses, and there is very limited information about how much is the right amount to take, and for how long. It’s also unclear whether the weight lost is kept off, or regained after you stop taking it.



Fucoxanthin – This is an algae-based supplement that has shown promising results from research trials in Japan. The good news, it specifically attacks the fat so it’s not just overall weight loss that is experienced, but fat loss. It was first discovered in animal test subjects, but a human trial showed obese women were able to lose weight with it..
For best results while using this you’ll want to get more active. Start doing cardiovascular exercises and weight training if you aren’t already, as it helps with the effectiveness of the fucoxanthin. It doesn’t have to be intense, just try not to be sedentary.

Gamma-Linolenic Acid (GLA) – Dr. Oz and Dr. Perricone both recommend GLA as a way to help with weight loss, but they both have different reasons for why they say it works. Oz says that it helps to reduce stress, and therefore helps switch the body from fat-storing mode. Perricone says that it speeds up your metabolism, allowing you to burn more calories with the same effort.
Regardless of why it works, it also has plenty of side benefits including anti-inflammatory properties. We don’t produce it, so you’ll either have to supplement it or increase your intake of foods that contain it.

Glucomannan – This is a dietary fiber that gained notoriety when Dr. Oz gave it his nod of approval. It’s showing some promising results, including being able to lose weight simply by taking it before a meal. It’s a soluble fiber, so it helps move things through your digestive system so they foods don’t linger around and cause problems.
The most interesting study showed that in 2 month’s time it can drastically reduce cholesterol levels. All that participants in the study did was take it an hour before they ate. Since it’s a fiber you’ll want to make sure to drink a full glass of water with it.



Green Tea Extract – You’ve probably heard a lot about the benefits of drinking green tea, mostly for its antioxidants. But recently green tea extract has been making the news as an effective weight loss supplement for its ability to increase your metabolism. It’s been shown to change the form of your fat at a molecular level so that it can use them for fuel.
And since its derived from green tea there are few instances of adverse reactions, and it also contains EGCG, which has been shown to have anti-cancer properties and other positive qualities.

Guar Gum – This is a common food additive and it has been getting some attention in the weight loss community because it leads to a feeling of fullness. This is because once it’s ingested it expands and can help decrease your appetite, which leads to eating less, which leads to losing weight.
This is an all-natural supplement sourced from the guar bean. Aside from making you feel full it also helps with digestion and can be used as a laxative to relieve constipation, or as a way to stay regular. It can also help regulate blood glucose levels, which also assists in weight loss.

Guarana – You may recognize the name guarana from reading it on the ingredients list of an energy drink. This is because it contains caffeine, which helps these drinks create the buzzed and alert feeling they refer to as “energy”. Even though it’s been dubbed generally safe by the FDA, there are still several side effects to consider.
These effects are very similar to those associated with high doses of caffeine, which is not surprising since that’s what’s in it. Some have argued that it would be cheaper and just as effective to use caffeine instead.

hCG – The HCG Diet is based on using in order to lose weight. Since it’s a hormone it’s considered an all-natural approach to weight loss. Proponents of the diet say that it produces dramatic results in a short period of time, but it also involves following a pretty extreme diet, so it’s unclear if it’s the dieting or the hCG that is producing the results.
The main reason it gets so much attention is that it’s supposed to leave muscle tissue alone, while primarily attacking the fat, resulting in the lean and toned look that people really want.



Iodine – Iodine is supposed to help with the thyroid gland, which in turn helps to regulate how your body functions and will help you lose weight when it’s working properly. If your thyroid is out of whack, you’ll have a tougher time slimming down because your metabolism will also be out of line, and you’ll retain more water.
So how does it help your thyroid? Your thyroid needs certain levels of iodine in order to do its job, so a deficiency in this area will lead to poor performance. It’s not a matter of beefing up your levels of iodine, but filling in a deficiency if one exists.

L-Carnitine – Aside from assisting in weight loss, this has a lot of benefits as an antioxidant and is a great addition to a healthy lifestyle and overall well-being. They say that it hasn’t been proven to cause weight loss on its own, but what it has been shown to do will help your efforts immensely.
It’s been shown to help maintain energy levels, increase your muscle mass, and decrease your fat mass, which most people would say will help lead to weight loss, and a more fit body over time.

L-Glutamine – There are too many good reasons to start supplementing your diet with glutamine. It has a host of benefits including strengthening the immune system, improving the digestive tract, helping with muscle growth and recovery, and increasing your metabolism.
That last one is what most dieters are going to focus on, because any time you can increase your resting metabolic rate you are going to see an improvement in your weight, and overall fitness level. Because of its effects on your muscles it’s a great addition to any strength training routines you have in place.

Maitake Mushroom Extract – This is an interesting supplement because it’s currently being studied on a number of different potential benefits. The one we’re most interested with here is can it help with weight loss? Dr. Oz recommends having it during snack time to stop cravings, and the weight loss effect is due to the blood glucose regulation it provides.
In addition to this it’s showing signs of being able to help treat cancer due to its ability to help strengthen the immune system. And since it comes from a mushroom it doesn’t get more natural than that.



Omega-3 – This fatty acid is the most widely known and get the most attention than the rest. The reason they’re focused on so heavily is that the body doesn’t produce it, but it’s needed in order to have a proper metabolism. Fish oil is the most commonly recommended way to supplement this, and Barry Sears brought this into the mainstream with his book The Zone Diet.
The benefits of supplementing omega-3 are wide and varying, with some of them proven, and others only claimed. They include an improvement in heart health, increased metabolism, and overall anti-inflammatory effects in the body.

PAGG – This was first popularized in the book The Four Hour Body by Tim Ferriss. It’s a stack of four different ingredients, Policosanol, ALA, Garlic, Green Tea, which when combined together are supposed to help with weight loss. It’s split up into two formulations, one that you take during the day, and another at night.
Reviews have been mixed as to whether or not this is effective, but Ferriss gives solid reasons for why it works, and there is a lot of room for error when taking them, so it’s good to do your research before trying it out.

Raspberry Ketones – After being featured on the Dr. Oz show the demand for, and interest in raspberry ketones went through the roof. It’s touted as an all natural weight loss supplement sourced from raspberries. But because its an extract you don’t have to eat the hundreds of raspberries it would take to get the same benefit.
The reason it’s claimed to be effect: it helps to regulate the metabolism, and helps your body break down fat cells so you can get rid of those pesky problem areas. On the show it was said that 100mg a day is what is needed for results.



Resveratrol – Resveratrol is one of the reasons why doctors recommend a daily glass of red wine, but it’s also being used as a dietary supplement to help you lose weight. It can help with levels of “bad” cholesterol, which helps the heart, and it helps with blood glucose sensitivity, which is what helps keep your weight in check as well.
There may also be the possibility that it can help you live longer, as they’ve proven this in rodents, and are waiting to see if the same effects can be found in humans. That would be a nice side benefit, and a good reason to take it.

Senna – This is often used for its laxative properties, and if you’ve noticed a problem with sluggish digestion it could aid in clearing out your system which then helps foods digest better. You should be aware that you wouldn’t want to use this for the long term, as your colon might become dependent on it, and when you stop using it your digestion might be worse than before.
There are also other reasons not to use this for the long term, including dehydration, a loss of electrolytes, and diarrhea.

Taurine – You can find taurine in foods like meat and seafood, and most popularly it’s in energy drinks in large amounts. The reason people are making the connection to weight loss is because it’s been known to increase your metabolism, which means you’re burning more calories, even when you’re not being active.
You don’t have to, nor should you, use energy drinks to get your taurine levels up. You can find it in supplement form. Be sure to limit your intake to 3000mg, and keep in mind this isn’t meant for long term use.

Vitamin C – Some dieters take higher doses of Vitamin C in order to facilitate weight loss. The body doesn’t need more of a substance than what it requires, and there is little evidence that you have to take it in large doses to get the benefits.
You may also find that your regular diet gets you enough Vitamin C, but if you suspect you’re running a deficient you may want to fill in the missing amounts. Your doctor will be the one to best tell you if you’re getting enough or not.



Vitamin D – It’s relatively easy to run low on Vitamin D, especially if you live in climates where it’s not always easy to go outside and get some sun. It’s not only a mood-booster, but it helps strengthen the immune system, and it plays a big part in how your body functions.
Studies have shown that those that are deficient in Vitamin D are more likely to gain weight. Supplementing is not the same as having your body produce it naturally, which it can if you get some sun. Not enough to burn, but you don’t need to hermit yourself from it, either.

Vitamin E – Not only is this an essential vitamin to have in your body, it can also help you get more out of your workouts. It helps your muscles recover from a session, and can help you lift more and have more energy to exercise.
There are plenty of superfoods that are high in Vitamin E, so you should only consider using supplements if you’re having trouble increasing your intake of foods containing it.

Whey Protein – While not contributing to weight loss directly, whey protein is often advised to those that are trying to increase their lean muscle mass. The more lean muscle you have on your body, the higher your metabolism. This means that you’ll be burning more calories 24 hours a day – yes, even while you’re sleeping.
The common whey proteins on the market also include amino acids that helps your body function, and helps your muscles heal faster. The kind of whey protein you use will vary depending on your fitness goals, and what kind of training you’re doing. Most fitness instructors can recommend a good protein supplement specifically for you.



White Bean Extract – This is a relatively new supplement that started getting attention after Dr. Oz had it on his show and said it helps rev up your metabolism. It’s also said to be able to block carbs from being absorbed by the body, so it will no doubt become popular with those that are following a no-carb or low-carb diet plan.
The other benefit to taking this is that it has been shown to help regulate blood sugar levels. Even if you’re not diabetic this can be helpful because it will keep you from spikes that can cause that lethargic feeling after eating a meal, and helps you nix cravings.

Zinc – You can’t miss out on zinc, it just has too many weight loss properties that can’t be overlooked. For starters it can help you if you have a slow metabolism. This alone will help with everything else you’re doing to lose weight. It also gets your body producing more of the thyroid hormone responsible for maintaining your healthy weight.

No need to buy it in supplement form unless you aren’t getting enough meat, seafood, nuts, and other zinc-containing foods, in which case it is available in pill form.

No Way Around It

None of these supplements are a replacement for a healthy diet and regular exercise. There’s just no getting around this duo if you’re serious about losing weight. You should start with that foundation, and then fill in what you’re missing in an effort of overall health and wellbeing. All of these add-ons work better when the body is getting the right foods, and is getting daily exercise, even if it’s just a 30 minute walk.