Weight Loss Success - A Few Secrets to Help you

Struggling to shake off those extra pounds? Maybe you've tried before to lose weight and have put it all back on again ... and more!

Going on crash diets and losing too much weight too quickly will not have long-lasting results. Research tells us that there are ways to shed pounds and keep them from creeping back on again.

Here are some secrets to weight loss success:

Set realistic goals

Aim to lose 1 pound per week. If weight is lost too quickly you could be shooting yourself in the foot as you will more likely be losing water and muscle. Fat loss is only achieved by losing weight at a slower steady rate.

Keep an eye on portion sizes

There is no point in following a healthy eating plan yet still having huge portions. Bigger portions equal extra calories. Try to have smaller portions of pasta, rice, potatoes, foods that contain low amounts of fat or sugar. Increase the portion sizes of vegetables and fresh fruit.

Make small changes

Avoid eating between meals and when you have your meal, eat slowly. This gives the brain a chance to get the message that you have eaten enough. It can take up to 20 minutes for the brain to register the feeling of fullness. It goes without saying that if you eat too quickly, you will eat more than you need.

Watch those calories

Remember, if you take in more calories than you can burn off, you will put on weight or come to a point in your weight loss program where you will stop losing weight.

Increase your level of activity

Many people freeze when they hear the word "exercise". For many, rigorous exercise is not possible due to a pre-existing health condition.
So what can be done to increase activity levels? No, you don't need to sign up with your local gym. Try these for size:

• Get off the bus a stop earlier
  
• Park your car further from the shopping center
  
• Take part in activities you enjoy
  
• Start walking for 15 minutes twice a day or 30 minutes daily at least 5 times a week
  
• Take regular breaks from your computer - walk around
  
• Avoid sitting down for very long periods at one stretch

These are just a few ideas to get you started. Start gradually.

That plate of food! A few extra tips:

- When you start eating, try to start with a protein eg meat or fish. It generally is more satisfying and filling.
- Avoid having meals late at night
- As a rough guide, why not try this? Divide your main meal's plate into three:

1. Half the plate should contain vegetables/salad;

2. A quarter of the plate, carbohydrates eg rice or pasta;

3. The final quarter should contain protein, eg chicken, fish

Avoid temptation

Where possible, get rid of foods that might tempt you. Avoid the sections in the supermarkets that may cause all your good efforts to crumble.

Shopping trips

Avoid shopping when you are hungry.
Have a shopping list and stick to it!

Keep a diary of your progress

Keep a note of your progress - starting weight and measurements (more about measurements at a later stage!). When you've had a "good" day, write down what made it a good day. If a bad day, write down the reason. Remember, emotions can play havoc when trying to lose weight. Use your diary to strengthen and overcome the weak areas and reinforce the good practices.

Now that you are armed with some weight loss tips, weigh yourself and get started today.

Be positive. You can do it!