Weight loss Tip 1 - Portion Control
Use portion controlled packaged foods to help you get used to eating smaller portions(prepackaged frozen meals and single serve snack packs for example).
Weight loss Tip 2 - Serving Size
Gradually reduce your serving sizes over time until they reach the ideal size.
Weight loss Tip 3 - Take Away
When ordering takeaway food, don't buy super-sized, up-sized or so-called ‘value' options.
Weight loss Tip 4 - Slow and Steady
When it comes to changing your diet, making small permanent changes are better than radical changes that you won't be able to live with.
Weight loss Tip 5 - Time
When it comes to changing your diet or exercise levels, remember that to make these changes habit you are going to have to continue to practice them consciously for awhile (maybe up to 3 months) until they become unconscious.
Weight loss Tip 6 - Eat Slowly
Put your fork or food down between bites.
This will give your body time to digest the food properly and recognize when your stomach is full.
Weight loss Tip 7
Don't eat while cooking – this increases your total serving size, often without being noticed.
Weight loss Tip 8
Begin eating main meals with a healthy soup or a salad with low calorie dressing.
This will help fill you up and may provide valuable nutrition not otherwise contained in your main serving.
Tip 9
Try to reduce stress in your life and other things that cause you to eat on emotion.
Tip 10
Eat the widest variety of foods possible.
A healthy diet is a balanced diet and a balanced diet has plenty of variety - occasional fast food meals are OK; just don't make them the staple.
Weight loss Tip 11
Try to stay happy.
When we are overweight, there is a fair chance it will get us down from time to time.
But if we want to lose weight and lead a happier, healthier life it's very important that we try to keep our spirits high and enjoy life.
Weight loss Tip 12
Always eat a healthy breakfast.
Breakfast is so important that it is the logical place to begin when trying to improve your diet. Whole-grain, high-fiber cereals with low-fat milk are an excellent choice.
Weight loss Tip 13
Understand and read the Nutrition Facts labels on packaged food.
We can't get away with not eating packaged and processed foods these days. However we can choose to eat the healthiest choices available and being able to read nutritional labels contained on all packaged foods is the first step to making the right choice.
Weight loss Tip 14
Compare the nutritional facts of like products and if possible, opt for the choice with the lowest calories, sugar, salt and/or fat.
Weight loss Tip 15
Be adventurous; try new dishes whenever you can.
Weight loss Tip 16
Remember that the cooking method you use can increase or reduce the calories contained in food.
The best cooking methods to keep calories to a minimum are usually steaming, broiling, grilling, microwaving and baking.
Weight loss Tip 17
Buy a new cookbook or food magazine for healthier food ideas.
Weight loss Tip 18
Exchange healthy recipes with friends and family.
Weight loss Tip 19
Alternate alcohol with low calorie drinks (water is perfect).
Weight loss Tip 20
Invite friends over for a vegetarian (or other theme) meal or join them at a new vegetarian restaurant that neither of you have tried.
Weight loss Tip 21
Feel proud every time you say "no" to a problem food.
Weight loss Tip 22
Neutralize food. There are no good or bad foods - all foods are OK when eaten in moderation.
Weight loss Tip 23
Watch your language, especially when talking to yourself.
Try to be positive and encouraging and don't be too hard on yourself. Treat yourself with the same level of respect and understanding that you would a close friend.
Weight loss Tip 24
Change your reward system so that it is not based on food and rewards behaviour modifications, not weight loss results.
Weight loss Tip 25
Be a role model and set a good example for your children by eating healthier yourself.
Weight loss Tip 26
Encourage your kids to eat healthy food by making sure it is tasty, well prepared, and easily available at home.
Weight loss Tip 27
Limit fast and snack food temptations by eating healthy food choices before visits to shopping centres, the movies, etc.
Weight loss Tip 28
Stock your home with healthy foods, like fruits, vegetables, whole grain cereals and bread, lean meats, poultry and seafood, and low-fat dairy products.
Weight loss Tip 29
Prepare meals with your children - kids often enjoy cooking and as well as having fun, they can learn about healthy cooking and food preparation.
Weight loss Tip 30
Don't force children to finish their food if they are full, they'll eat more than they need to and will adopt the 'clean plate' eating philosophy for life.
Weight loss Tip 31
Encourage your children to drink water and limit their opportunities to drink soft-drinks, fruit drinks and the like which are usually packed with sugar and calories.
Weight loss Tip 32
Start teaching your kids good eating habits as early as possible.
Weight loss Tip 33
As well as doing whatever we can to make sure our children are eating healthy foods, it's just as important to also make sure they are getting enough exercise and developing a love of being active.
Weight loss Tip 34
Try to help your child get at least thirty to sixty minutes of "exercise" broken down into ten or fifteen minute segments.
Weight loss Tip 35
Be a role model by being active yourself and engage your children in activities like walking, hiking, tennis, swimming, basketball, or bike riding.
Weight loss Tip 36
Make fitness a family affair and get the whole family involved in walks, bike rides, hiking, tennis, basketball, etc.
Weight loss Tip 37
Take advantage of family holidays by making sure they are "active breaks" and not just excuses for laying around and eating too much.
Weight loss Tip 38
Help your kids to develop basic fitness skills by helping them to enjoy swimming, walking, cycling, running, dancing, hiking, skating, etc.
Weight loss Tip 39
Keep your alcohol consumption in check.
Alcohol is high in kilojoules/calories. In fact 1g of alcohol contains around 28 kilojoules or 7 calories. In addition, all of these calories are known as "empty" calories because they provide no real nutritional value to our body.
Weight loss Tip 40
Where possible, try to reduce the number of calories contained in alcoholic drinks.
For example, use low-cal mixers in your spirits and make wine Spritzers using mineral or soda water and your favourite wine.
Weight loss Tip 41
Ask for Sporty presents.
If our partner, family and friends don't know what to buy us for Christmas or our birthday, ask for something sporty that will encourage you to do some physical activity of some kind, like a new tennis racket, pair of runners, treadmill, exercise bike or golf clubs.
Weight loss Tip 42
Don't let your exercise routine slip during the holidays.
The end of year holiday season may be a time of catching up with old friends and family mixed with a little overindulgence, but it shouldn't be a time when we have to give up completely on our regular exercise routine.
Weight loss Tip 43
Never eat just to please others - eat only what and how much you want, not as an obligation to others for cooking our favourite foods.
Weight loss Tip 44
It's not always a good idea to skip meals prior to a dinner out or a holiday feast. Being overly hungry before a meal can cause us to eat a lot more than we normally would once we do sit down at the table.
Weight loss Tip 45
Try not to pick at foods before or after a meal. The things we're all likely to pick at are those things that will add the greatest amount to our waistlines.
Weight loss Tip 46
Cross Train.
Quite often people who want to lose weight rely solely on one exercise like walking, jogging, cycling, swimming, rollerblading, yoga, Pilates, aerobics classes or weight training to meet all of their fitness and weight loss needs.
This is a mistake.
Weight loss Tip 47
Make sure your exercise routine includes activities that promote all three aspects of physical fitness – aerobic training for our heart and lungs, strength training for our muscles and bones and stretching for flexibility of ligaments and tendons.
Weight loss Tip 48
Ensure that your exercise routine includes some days of pure rest to ensure total recovery and provide true life balance.
Weight loss Tip 49
Whatever activities you choose to help you get fit and lose weight, always start slowly and build up your exercise time and intensity gradually.
Weight loss Tip 50
Don't take weight loss too far.
An appropriate amount of weight loss can make many of us healthier and happier. But for others who take weight loss too far, eating disorders can lead to very unhealthy outcomes and can even be life-threatening.
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