Free Tips and Common Sense Strategies for Long-Term Weight Loss

The key to real weight loss that not only comes off but stays off is to make an impactful lifestyle change. Many people find that losing weight and staying healthy takes a lot of time and energy.  If some people cannot keep up with the goals they have set for themselves when it comes to diets and other healthy lifestyle techniques, they may give up and feel like they are unable to lose weight and stay healthy.  For these people, and others who are unsure about how live a healthy lifestyle and lose some extra kilos, the following top ten tips may be just the encouragement they need.

1:Water is THE number one key to weight loss and health. Our bodies are made up with almost 90% water and so it is key to survival, to health and to moving fluid and toxins through the body. Most people don’t drink enough water and often replace it with other drinks like coffee, alcohol or sodas which can also dehydrate the body. The average person needs about 2 litres a day, more when exercising. Often when we think we are hungry we are in actual fact dehydrated – try drinking a glass of water and waiting for 5-10mins next time you think you are hungry.  A glass of warm water with the juice of half a lemon each morning is a great way to wake up the body and flush the system. Drink steadily throughout the day and try not to drink with a meal (or just before or after) as this may dilute your digestive acids.

2. Walking is a great way to stay in shape and shed the pounds.  While there are a number of programs and concepts that will work to help a person lose weight by walking, strict regimens are often not necessary.  Incidental exercise DOES contribute to weight loss so parking park the car further away from the store, or take the stairs at work. Walking is easy and its free. An hour of moderate walking 3 -4 times a week is massively beneficial to weight loss AND cardiovascular health.

3: Colorful fruits and vegetables can help.  For a balanced healthy diet try to include as many different colours into your meals as possible. It is actually possible to eat food and lose weight.  Vegetables and fruits help fill the stomach so the individual feels fuller, but they do not bring excessive sugars and fat into the body.

4: Keeping a food diary can help a person to be more aware of what they are taking in to their bodies. How many times do we think to ourselves “It didn’t count if no one saw me!!” A food diary can help us to be accountable for what we eat instead of blaming a poor metabolism or lack of time, a food diary can help us to gain perspective and plan ahead for difficult times.

5: By researching low fat meals, foods and cooking classes, an individual can learn more about the low-fat foods that are available – and tasty!  There are a lot of times when a person will crave a particular type of food.  By expanding the eating options of an individual, it is more likely that the person will be able to find an equally delicious filler food, but without all the fat!
6: Look at the drinks you are consuming.  While many people do not drink enough water, they also may be drinking fluids that are damaging or too sugary or fatty to be ingested often.  Poor choices include soda and other carbonated drinks – and don’t think that diet drinks are any better!!!! Often the chemicals will sit in the body and prevent us from losing weight. Tea is a much healthier choice and Green tea is renowned for actually helping with weight loss.

7: Marinate your meats and other types of food.  By doing so you add excitement -  Meals without flavor are often not as filling and individuals can still feel hungry. Try fresh herbs and spices, chopped ginger or garlic.

8: Try eating little and often – it sounds simple and it is!! Often trying to force “3 square meals” into our bodies makes our metabolism slow and sluggish so break it down into smaller more manageable and satsifying meals about every 3-4 hours, about 5-6 times a day. One meal can be a protein shake if you need something on the run.

9: Investigate fun hobbies or activities that can keep a person healthy, happy and occupied – particualrly things you can do with other people to keep you motivated such as dancing, cycling, group exercise sessions in a local park, or even a local running club. Doing something where you have fun can really change your inspiration levels for exercising.

10: Never skip breakfast – it really is the most important meal of the day and if you miss this one and your body goes into starvation mode then it will be more inclined to HOLD ON to fat stores!!!! this is not what you want so go for gold and breakfast like a king – just stay away from fry ups!!! and sugary cereals.