3 Best & Easy Weight Loss Tips

This article presents 3 easy weight loss tips. If you have been struggling to lose weight, then these tips should greatly help you. If you want to lose weight in a healthy manner, you should include exercises and healthy eating. Otherwise your weight loss plan would not be complete. However, you may not lose much weight by exercises alone. So you should focus on both. Make a careful note of the 3 important tips presented here.

Tip 1 - Healthy eating plan:

Many people go for overly restrictive diets while trying to lose weight. This is not good and should be avoided. They completely eliminate certain kinds of foods like carbohydrates or fats. This will not give you a balanced diet which is necessary if you want healthy and permanent weight loss.

If you follow healthy eating plan, it will make it easy to lose weight. The advantage here is that you can be on such a diet plan for a pretty long amount of time and hence can lose a lot of weight. If the diet plan is a healthy one, you will not suffer from negative side effects and hence can continue this program for a long time. Your fitness levels will be high and you don't have to give up in the middle of your diet plan.

Healthy diet plan does not have to include just tasteless or bland foods. There are many tasty foods which are healthy at the same time. You can include such foods in your diet. This will make it easy to stay on the diet plan. You can have more variety than you expected in a healthy diet plan. Following a healthy eating plan is one of the most important easy weight loss tips, hence I have mentioned it first.

Tip 2 - Easy exercises at home:

You can perform easy exercises at home to combine with healthy eating. Together, they can make a very powerful combination. You don't need expensive gym equipments in order to exercise. I will show you easy exercises without the need for expensive equipments.

First exercise is to lie on your back and lift your legs a little higher. Then start pedaling with your legs as if you are riding a bicycle. Do this for 30 or more times. Then repeat in reverse direction. This is an easy exercise and doesn't take up much time as well. You can perform this many times during the day.

Another very good exercise is jumping rope. As a child, you must have done this many times and enjoyed it. But as you grew up, you forgot all about it. However, jumping rope or skipping is not just for children. Even adults can benefit from it if they want to remain fit and active.

Again, you don't need any expensive equipment for this exercise. Just do it for a few minutes at a time. You can repeat it many times during the day. You can jump rope in between other work or household chores. You don't have to set aside a large chunk of time for this exercise and you don't need any expensive equipment for this. This exercise can help in burning up a lot of energy and at the same time, it can make you feel active and energetic.

Tip 3 - Write your goals:

Do you ever leave your house without first deciding where you want to go? We will not wander without any aim. The same is for weight loss. Many people don't know how much weight they want to lose and by what date they want to lose.

Without a clear goal in your mind, it is difficult to keep yourself motivated. Writing down your goals will help in greatly clarifying your own goals for you. At the same time, you should bear in mind that goals should be realistic. If you want overnight results or if you expect miracles, you might end up disappointed. Among the 3 easy weight loss tips mentioned in this article, this is one of the most neglected one.

Writing down goals is not enough. You need to constantly remind yourself about them so that your mind will renew its determination to pursue it relentlessly. You can do this by keeping your goals in front of you so that you will see them many times during the day. One trick is to write your goals and stick the piece of paper on the fridge or on your computer where it will constantly be in front of your eyes.

Do the same thing for other activities you need to carry out consistently - like healthy eating, eating more vegetables, walking etc. The more you remind yourself of the goals, the more determination you may develop regarding them. Suppose you want to do 30 pushups everyday, you must write - "I want to do 30 or more pushups everyday", and stick this someplace where you will see this multiple times a day.

Conclusion:

Here we have discussed 3 important easy weight loss tips. All 3 are simple to follow and can make losing weight a lot easier if you stick to them. Many people may neglect these and pay the price for it.

You can start losing weight in 10 days from now. Get more details of this program - Fast weight loss program

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Natural Herbs for Weight Loss

Inactive lifestyles, heredity and wrong eating habits have led to a number of health related problems. The prominent problem being obesity, which further causes insulin resistant diabetes, heart disease, high blood cholesterol, high blood pressure and stroke. In order to lose weight people follow diet plans or rely on various chemical weight loss supplements. In most cases, the desired effect is not achieved and there are serious side affects resulting in depression that eventually aggravates the condition. Natural herbs offer a safe and effective medium for consistent weight loss.

The time tested and tried herbs for weight loss are cascara, dandelion, ephedra, glucomannan, guarana and guar gum. Cascara is a strong stimulant laxative and a common ingredient in various herbal weight loss products. However, pregnant and lactating women should avoid its consumption. Glucomannan is used as a weight-loss aid. It delays the absorption of glucose from the intestines.

Guarana is an effective stimulant of the central nervous system and used as a weight loss product due to its diuretic effects. Guar Gum is a dietary fiber that is obtained from the Indian cluster bean. Research shows that it is capable of decreasing cholesterol, controlling diabetes and achieving the desired weight loss. It is used to promote normal gastrointestinal motility and reduces the appetite owing to the feeling of being full that a person experiences on consumption.

There are Chinese herbs that are also used in majority of the weight loss supplements. Penta is one such herb. It has the ability to lower cholesterol level and break down its deposits on the vascular walls.

Even though herbal preparations have their advantages, there are a number of unqualified people who sell these products failing to alert consumers about the observed side effects of certain herbs. It is wise to exercise caution and purchase natural herbs for weight loss from reputed dealers only.

Natural Weight Loss provides detailed information on Natural Weight Loss, Natural Weight Loss Supplements, Natural Weight Loss Products, Natural Weight Loss Pills and more. Natural Weight Loss is affiliated with Fast Weight Loss Tips.

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Best Diet Pills Available For Rapid Weight Loss

Diet pills

 are genuine solutions to the problems of over weight and obesity. These are the most effective diet pills that suppress appetite and inhibit the absorption of fats in the body. Diet aids and pills are Medications specifically meant for reducing weight quickly and easily are called diet pills.

Natural fat burners responsible for burning fats are present in our body but bad eating habits make them dormant and lazy leading to overweight problems. Generic diet pills make the inactive fat burners active once again. There are various Diet aids and pills which allow you to shed the extra weight.

Diet pills categories:-

Best Diet Pills Available For Rapid Weight Loss:- for people of all the age groups. Now-a-days you can purchase diet pills online. Best Diet Pills Available For Rapid Weight Loss can be categorized as under:

Diet pill prescription:- The diet pills prescribed by the dietician are termed as diet pills prescription. Some of the Best Diet Pills Available For Rapid Weight Loss include Phentermine, Tenuate, Xenical, Didrex and many more.

Diet pills over the counter:- Generic diet pills available over the counters which do not require any prescription are called over the counter diet pills and drugs. These diet pills are not trustworthy as they may have high content of toxins in them. Thus, before using these diet pills, doctor must be consulted.

Review Diet pills and choose Best Diet Pills Available For Rapid Weight Loss:-

Prior to taking diet pills, consider all the options which can help you lose weight. Losing weight naturally by mending your eating habits can help you in shedding several pounds from your clumsy physique. To help you in getting started, we here tell you about some of the easiest routines changes that you can make.

• Drink plenty of water:- By drinking plenty of water, toxins can be removed from your body without putting on any calories. Eat roughage rich vegetables:- Green vegetables often play a significant role in losing weight. Salad must always form a part of your diet.
• Play some outdoor games:- Games not only revitalize your lost spirits, but also help you in losing weight easily.
• Weight loss exercises:- Regular work outs also do wonders.
• Avoid overeating:- Under all the circumstances, overeating should be avoided as it plays a major role in the weight gain.
• Take less sweet products:- Intake of sweet products should be minimized.
• Weight loss Atkins fat fast:- Weight loss can also be achieved successfully through Atkins diet.

If you are unable to lose weight through the above weight loss tips and methods, then you should consider diet aids and pills.

Some of Best Diet Pills Available For Rapid Weight Loss are:-
• Diet blaster:- Diet Blaster weight reducer is a dynamic weight loss system that allows you to shed those extra fats easily n quickly.
• Carb blocker:- Advantage Carb Blocker products block the carbs from entering your system. It helps to stop complex carbohydrates or starches from being broken down
• Meta Gen:- Meta Gen is a dietary supplement helps you stay on track so you can reach your weight management goals
• Nueslim diet pills:- The good news is however, that there are certain weight loss products that do indeed work remarkably better than most. Nueslim -19 is one such weight loss product.
• Tocasil weight loss system:- Tocasil FG is a prescription based diet pill that works as an appetite suppressant. Appetite suppressants are not a substitute for proper diet.
• Zilacetin diet pills:- Zilacetin diet weight loss consists of powerful ingredients that promote fast weight loss and fat control to keep you lean and slim without any side effects.

Susan Sweet is the owner of http://www.sueshealthcenter.com. She has written a lot of articles about diet pills and has vast knowledge of the diet products. she believes that starving yourself make you lose you health not weight.

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Nine Tips to Guarantee Weight Loss and Fat Loss During the Holidays

People think that fat loss is a myth during the holiday season. How can you still lose weight, when there's parties and festivities everywhere? Well, the key to weight loss in the next month is easier than you think. So keep reading and get ready to lose weight!

Here are a few handy tips and tricks to help you stay lean and lose weight while enjoying yourself until New Year's. There's no real key or trick to lose weight and experience fat loss (or weight loss):

-Don't drink your calories:

* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets. That makes is tons harder to lose weight and experience any fat loss for the next month. So diet soda is the way to go (although nothing is better than water!) for weight loss.

-Watch what you eat at those parties:

We all know how hard fat loss is when we have pastries, cookies and cupcakes everywhere. So if you always overindulge, don't eat them at all! How can you lose weight and lose fat during this time is your stuffing your face with thousands of empty calories? Fat loss is a result of how you train and what you eat! Can you lose weight when eating four brownies a few times a week? Weight loss will stop if you do!

-Get up and get active:

Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.

Will it be impossible to lose fat if you don't get up and become active? Maybe not, but it certainly won't make weight loss easy! So you don't have to be deadlifting or running on the treadmill to lose weight, but you can't sit and start at your TV.

-A little exercise is better than none for weight loss

People think if they can't make it to the gym for 90 minutes four times a week then they aren't working out. If you can only work out for 20 minutes, you can still experience fat loss. So you can't use an excuse you don't have time. Especially when it comes to weight loss.

-Avoid processed carbs (like rice, potatoes, pasta). These carbs make it very hard to lose weight. Instead, go for veggies. You'll still get some carbs from the greens, just not as much. And it'll certainly help you with your fat loss.

You can still achieve weight loss at this time of year. To lose weight you just have to watch what you eat (and drink) and you will experience fat loss! Some final tips for weight loss:

-Keep soda out of reach. Regular soda is a butcher for weight loss.

-Drink alcohol moderately. Like soda, alcohol is empty calories which will really hinder your fat loss goals.

-Eat before a holiday party. By eating before, you won't be as hungry and it won't stunt your fat loss.

-If you have a sweet tooth, each fruits. While fruits have sugar, they won't inhibit fat loss. The vitamins and minerals in the fruits will help you lose weight.

Weight loss can happen this time of year! Don't be discouraged. A single brownie, in the long run, won't stop your weight loss. Six or seven a few times a week is another story. Then it'll be hard to lose weight!

You will be able to lose weight, get some fat loss and some weight loss by following these simple steps.

Matt Elder is a personal trainer and fitness expert in the Boston area. All his clients receive exceptional results, and he uses amazing circuit workouts to get his clients these results. Visit [http://www.elderspersonaltraining.com] today to get more information.

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Top 5 Diet Pills - Your Weight Loss Secret In A Bottle

Don't spend another dime on diet pills till you read this eye opening report about how to get the best weight loss bang for your buck. Overweight Americans spend zillions of dollars on diet products every year, but most of them are flushing their money down the toilet. Why? Because the billion dollar weight loss industry is scamming the American public into thinking their products will actually help them lose weight.

While most of these ridiculously high priced diet pills, powders and potions do little more than give you the jitters, there are a few authentic diet pills on the market today that actually live up to their claims and genuinely work. Not only do they help you lose weight, but they help you drop fat quickly and efficiently.

The results of an undercover diet pill product test and user review have recently been revealed. The testing exposed the top 5 most effective diet pills that provided the fastest weight loss results. Here are the results listed in order.

#1 - Hoodia Gordonii Plus

The Hoodia Gordonii cactus is a rare South African weight loss miracle plant recently discovered to have advanced appetite suppressing capabilities, metabolism boosting qualities, fat burning ability and energy boosters. This amazing discovery and worldwide coverage led many diet pill manufacturers to exploit the expectations of weight loss consumers and began selling cheap manufactured imitation Hoodia diet pill products which of course did not work. and resulted in the publics disbelief in the miraculous capabilities of this weight loss breakthrough.

But the results are in, and real Hoodia Gornonii does in fact work and cuts the fat off fast. So, how do you know you are buying the real Hoodia? Make sure the company provides you with a product certificate from the Western Cape Conservation Authority of South Africa. Legitimate manufacturers should be more than willing to prove the authenticity of their product. The average weekly weight loss during testing of this product was between 5 and 8 pounds. No known side effects were recorded.

#2 - Herbal Phentermine

Herbal Phentermine is a natural appetite suppressant scientifically designed to replicate the effects of the popular prescription version of Phentermine. The potent herbal ingredients are intended to work quickly and show rapid weight loss results by increasing your metabolism, suppressing your appetite, increasing the rate your body burns calories and amplify energy levels. Herbal Phentermine is all natural and has no known side effects. The average weekly weight loss was between 5 and 7 pounds during testing.

#3 - Dietrine Carb Blocker

Dietrine Carb Blocker is a botanical formulation designed specifically to block carbohydrates from entering your blood stream. It also controls carb cravings and boosts energy levels. Dietrine carb blocker with phase 2 is the newest most innovative carb blocking supplement available on the market today. It utilizes an exclusive extraction from white kidney beans to neutralize carbs before they can be converted into glucose and fat. It has been clinically proven to block the absorption of 66% to 75% of all carbs consumed resulting in a significant drop in caloric intake and weight loss. There have been no significant side affects reported although some participants in the study experienced excess gas. The average weekly weight loss was 4 to 6 pounds.

#4 - Lipitrex

Lipitrex is a powerful diet pill combination of 4 fat loss ingredients that increases your metabolic rate, initiates thermogenisis, amplifies thyroid function and suppresses your appetite. Designed specifically for very overweight or obese people, Lipitrex allows you to rapidly lose a lot of weight. It is definitely not a cheap option, but if you need to loose a substantial amount of weight, it is worth every penny. Lepitrex is backed by a full 180 day, 6 month 100% money back guarantee! Average weekly weight loss during testing of this diet pill was between 6 and 9 pounds, but varies depending on how overweight you are. The heavier you are, the faster the weight comes off.

#5 - Exitor

Exitor is a diet pill specifically designed for those people trying to lose those last 10 or 15 stubborn pounds. It is a natural combination of ingredients formulated to raise thermogenic activity within your body which boosts your metabolism and increases the rate at which body fat is burned. It contains natural forms of caffeine which are slowly released in your body providing energy for longer periods of time. The other natural ingredients in Exitor help control LDL or bad cholesterol levels, and it has also proven to help reduce cellulite. The average weekly weight loss during testing of this diet pill product was between 2 and 4 pounds, no side effects were reported. The manufacturer offers a no questions asked, money back guarantee.

Jennifer L. Wilson is a weightloss expert, author and webmaster of SuperchargedWeightLoss.com where she lets you in on all her inside secrets to success. Stop by and discover Hot Tips about the best weight loss diets [http://superchargedweightloss.com/weight-loss-diets/weight-loss-diets.htm], get the low down on how to find weight loss supplements [http://superchargedweightloss.com/weight-loss-supplements/weight-loss-supplements.htm] that actually work, and get the facts on weight loss products [http://superchargedweightloss.com/weight-loss-products/weight-loss-products.htm] that are worth your hard earned cash.

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Think Your Way to Weight Loss

Obviously sitting in a room and thinking about weight loss will not make you lose weight (unless you sit in the room for a few weeks without eating).

However, we all know that the brain is the most powerful muscle in the body, so use your brain to think your way to weight loss.

Albert Einstein once said that "The thinking that got us into our problems is not the thinking that will get us out." Einstein was right, although I don't think Albert Einstein was referring to weight loss. He was making that point that to make a change, you must change your way of thinking, and that concept certainly applies if you are trying to lose weight.

Here's an example of how we can use our brain to think our way to weight loss: start thinking about what you eat. Before you eat that fast food meal of a hamburger, fries, and a milkshake, think about what you are doing. Think about the calories you are consuming, and realize that those calories have very little nutritional value. Think about what other more healthy options you have for your meal.

Think about why you want to lose weight. If you want to lose weight for your health, or your appearance, or your physical fitness, your brain can provide you with the added motivation to lose weight.

Think about exercise as a way to lose weight. Research why exercise helps you burn more calories and get fit, which turns your body into a fat burning, weight loss machine.

There is one certain fact when it comes to weight loss: if you don't change the way you think about food and exercise, you won't lose weight. It's that simple. So focus on your brain, not your stomach, and get started on your weight loss plan today.

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Fast Weight Loss

Today, a lean and fit body is considered a major aspect of looking good. Obesity is looked upon as a curse, which every individual wants to be free from. Everybody is on the hunt for a magic formula that can shed off those excess pounds instantly. Rapid weight loss can be achieved only through a multi-dimensional approach.

Diets are a very popular way of losing weight. Low fat diets, low-carbohydrate diets and cabbage soup diets are amongst the popular diets. It is very easy to lose weight by following such diet programs. Deprivation is the main reason for the failure of a diet plan. The advantage of these diets is that an individual is only temporarily deprived from certain foods. The individual is allowed to resume his normal diet after completing the diet program. However, the chances of the person gaining weight again after the diet regime is complete, are very strong. Some of these diets may have other side effects. Some may feel weak and drained out after dieting. Rapid weight loss may also lead to gall bladder ailments and formation of gallstones.

The market today is flooded with drugs that promise to burn calories quickly. Several creams and oils are available in the market, which control fat and cellulite. Some products and herbal medicines guarantee rapid weight loss. It is very important to check the authenticity of these drugs and medicines. Some diet pills and diet drinks are promoted with the promise of substantial weight loss.

Working out at a gym is a great way to boost energy levels and lose weight. These workouts also enable individuals to achieve a perfect body. Severely obese individuals have a tough time in doing these workouts.

Weight loss camps are also actively involved in helping people shed those extra pounds. They have a multi-faceted program designed to enable rapid and permanent loss. They are designed in such a way that everybody has a lot of fun while burning calories.

Excessively obese people also have the option of surgery. Health experts advise to weigh the pros and cons of any weight loss program.

Weight Loss provides detailed information on Weight Loss, Weight Loss Pills, Weight Loss Programs, Weight Loss Products and more. Weight Loss is affiliated with Safe Weight Loss Surgery.

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The 10 Commandments Of Weight Loss Success

A major new clinical research study, involving more than 14,000 people and spanning some 16 years, has allowed us to identify what does--and what definitely does not--lead to safe, struggle-free, lasting weight loss. As a result, we now know "The 10 Commandments Of Weight Loss Success."

Commandment #1: Get The Facts Before You Act!

Be certain that whatever you do is based on real data, not on hype and wild claims. Recent research has revealed a wealth of new insights into what works--and what doesn't. Some prime examples:

- An astonishing 96% of weight loss attempts fail.

- We gain back a tragic 95% of all the pounds we lose.

- Dieting is worse than useless. It's counterproductive.

- Relying on will power often leads to weight gain.

- Most of the reasons we're overweight have nothing to do with food or diet.

- But, not being aware of these simple truths, people turn to food-based approaches like dieting--and fail by the millions.

Commandment #2. Set Realistic Weight Loss Goals.

Your "target weight" must be based in reality, not fantasy. If you're trying to look like Barbie or Ken (or Pamela Anderson or "Arnold,") you are in Fantasyland--and in danger as well. Make your goal to be healthy...not "perfect."

Commandment #3. Beware Diet Industry "Solutions."

Failed diets cause tremendous amounts of unnecessary suffering. Yet we still turn to dieting and other heavily-promoted "solutions" because the Diet Industry still pushes them relentlessly. Climbing out from under their avalanche of misinformation is "Weight Loss Job #1."

Commandment #4. Understand That Weight Loss Success Is NOT About Food

Being overweight is actually not "the problem," but a physical symptom of a non-physical problem. In other words, the excess weight you can see is only a symptom of a problem you can't see. We fail because we can't solve problems by attacking symptoms, but only by dealing with the real, root causes of obesity.

Commandment #5. Know Who You Are Losing Weight For

Who are you really trying to please or impress by losing weight? The only acceptable person to lose weight for is you. If your goal is to please or impress anyone else, you are already in trouble. Getting to your healthiest weight is one thing in life that really should be "all about you."

Commandment #6. Get Your Whole Being Involved

"Body-only" or "food-oriented" weight loss approaches are doomed from the start. For lasting weight loss, you must involve your "whole" being -- your body, mind, and spirit. See weight loss success as a 3-legged stool. If even one leg is missing, the stool will collapse--no matter how sturdy the other two legs are. To succeed, you must involve and align all three aspects of yourself toward your weight loss goals.

Commandment #7. Be Very Careful What You Put In Your Mouth

Diet drugs, pills, and "metabolizers" are, at best short-term fixes. At worst, they can be deadly. Weight loss pills not only breed dependency, but the minute you stop, you "Yo-Yo" back to your original weight--or higher.

And just because something is "natural" doesn't mean it's healthy. Nature is full of things that can kill humans and other animals. (Amazon tribes count on it!)

Commandment #8. Have A Realistic Time Frame

Trying to lose more than 1-2 pounds per week sets you up to get sick, to fail, to be miserable, and probably all of the above. "Losing 10 pounds in 2 days" is very unlikely and very unhealthy. You didn't put on your unwanted pounds in a hurry. Don't try to take them off that way.

Commandment #9. You MUST "Tune Up" Your Colon For Long-Term Health

Poor colon function is epidemic, dangerous, and is a primary factor in excess weight. Too little exercise, too much protein, fat, sugar, salt, alcohol, nicotine, and not much fiber adds up to lousy colon function--causing discomfort, sluggish digestion, poor nutrient assimilation, heartburn, gas, allergies, even cancer.

Fortunately, colon function is easy, inexpensive (and very rewarding) to correct. (For more details about the crucial importance of colon health, please read the article here, or send an e mail to frank@coachfranksmoot.com)

Commandment #10. See Effort and Struggle As "Red Flags"

Fact: Nearly everyone who stays at their target weight year after year uses a proven "success recipe" that makes success struggle-free and virtually effortless. Only a few researchers are aware of this. And you can be sure you won't hear it from the Diet Industry.

Dr. Frank B. Smoot, MA, DD, is a professional weight loss coach and counselor, author of dozens of related articles, and creator of several highly effective weight loss programs, including "Get Motivated For Life!" and "Weight Loss God's Way." He is available at http://www.CoachFrankSmoot.com and http://www.WeightLossGodsWay.com

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Quick Weight Loss Diets - How to Make Them Work

Quick weight loss diets are popular due to the faster initial weight loss they can achieve and they are less harmful and more beneficial. You lose weight fast during the initial stages, due to the net loss of water weight since protein and carbohydrates both help hold water in body cells. Quick weight loss diets are just a temporary solution and do not help you to make permanent changes to your eating habits.

Does this mean that quick weight loss diets don't work? They do, but only when you understand the role that quick weight loss diets play in your overall lifestyle. The important thing before starting any diet regimen is to ask, "Can I do this for the rest of my life?" If the answer is no, then don't try the diet; it will only harm you in the long run if you start a yo-yo cycle of weight "loss-gain-loss" again and again.

Quick weight loss diets are not intended for prolonged use. Although you may not notice a problem at first, your body will soon stop responding to the diet and the weight loss will reach a plateau. Quick weight loss diets, say professional dermatologists, often lack proper nutrition and rapid weight loss in itself can also trigger metabolism changes that affect hair growth. For the healthiest hair, physicians say that the best weight loss programs are reduced calorie diets that promote gradual weight loss and a healthy diet using foods from all the food groups.

Exercise and diet go hand in hand with a successful weight loss plan. Exercise should be enjoyable, otherwise you won't continue. If you feel you don't have time for anything, try jumping rope, or incorporate your exercise into something else you do, for example, if you work or live in a high rise building, take the stairs up and down. Exercising does you no good if you just go out and eat more when you are finished. Dieting is the first key to any truly successful weight loss, especially when you want to make sure that you not only get those pounds off, but that you keep them off, too.

Quick weight loss diets do work, but they work even better combined with regular sustained physical activity for forty-five minutes or more at least five days a week. Remember that it's important to check with your physician if you have a substantial amount of weight to lose, if you have any type of health condition, and/or you do not exercise on a regular basis or are sedentary.

Eating breakfast every day is contrary to the typical pattern for the average overweight person who is trying to diet. Then they get hungry and consume most of their calories late in the day. Eating right using pre-planned recipes that incorporate foods that strengthen rather than weaken and bloat your system is critical. Successful dieting is about being prepared with proper quantities of healthy food in all situations. Eat regular meals 5 times a day but not much.

Strive to eat balanced and healthy meals while still controlling your caloric intake. In this way you will be more likely to maintain your weight loss instead of gaining back the pounds. Instead of high-fat products, lower fat options are recommended. These diets also generally include such things as whole grain foods, plenty of water, low-fat proteins and more.

One tip to immediately cut down your calorie intake is by reducing your normal food portion in half. In most cases, the serving sizes you get in restaurants and fast food joints are more than what you need. By reducing your portion size, you still get to enjoy your normal foods and cut down your calorie intake immediately!

Quick weight loss diets abound, both online and locally in your city. While local weight loss programs are generally more expensive than online programs, the face-to-face support may be exactly what you need to help you take off the excess weight.

Permanent lifestyle changes are the only way to remain at your target weight once you reach it. Quick weight loss diets will help you lose weight, just remember to do it right, the healthy way.

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Best Weight Loss Plan -- Does Your Plan Make the Grade?

The best weight loss plans adhere to a few dieting principles that make the difference between lasting weight loss and weight regain, the weight you can back soon after dieting.

When choosing a new diet plan to try, look for the following dieting principles. If you can't obviously recognize these principles within the new diet's structure...drop it and search for another one.

Dieting Principle #1 - Prepare to Diet

The most neglected principle of all four principles. If you skip the preparation part (which should be apart of any diet plan worthy of your money) then weight re-gain is almost guaranteed to occur. Weight regain is the weight many dieters gain back soon after completing a diet.

How do you prepare to diet?

1. Start following a strict schedule for eating meals. Eat 5-6 meals per day, spreading each meal throughout the day that fits your lifestyle best.

2. Eat more protein. Add a lean protein source to each meal (usually around 4-6 oz.).

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3. Start an exercise program. Are you really out of shape? If so, start walking 45 minutes every other day. In a week or so, add ankle and wrist weights for resistance. Regardless of your current condition, adding resistance to your exercise program is the best way to tone muscle and lose weight...fast!

Dieting Principle #2 - Prevent Weight Regain

As mentioned before, weight regain is the weight you gain back soon after completing a diet. The best way to prevent this from happening is to control the rate of weight loss.

Losing weight to fast can lead to diet shock, s state of shock the body initiates, indicating you're starving. This is not a good state to be in...weight regain is guaranteed!

A safe rate of weight loss is around 2 pounds/week. Fast or accelerated rates range from 3 to 4 pounds/week. Do not exceed 4 pounds/week...never!

For now focus the two principles above. Prepare properly for losing weight and watch your rate of weight loss. Coming soon are the last two principles listed below.

Dieting Principle #3 - Maintenance Plan

Dieting Prinicple #4 - Maximizing Your Dieting Effort

Check out Best Weight Loss Plans [http://www.weight-loss-professional.com/best-weight-loss-plans.html] in the meantime.

To Healthy Living!

Michael A. Smith, MD

Diet Basics

Dr. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to your weight loss success. Quickly becoming known as the net's primary resource for weight loss issues, his RSS Feed and News Blog [http://www.weight-loss-professional.com/weight-loss-news.html] are received by thousands of e-zine websites, medical centers, and individuals. The interactive content is original and informative, challenging readers to act and maximize their weight loss efforts. Visit Dr. Smith's website at:

Diet Basics from the Weight Loss Professional

To Healthy Living!

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New Weight Loss Program -- How to Make Your Diet Work

This is a continuation of the article entitled, "Making Diets Work." In the original article, I introduced the concept of Diet ShockTM and its role in weight regain.

Statistically, two out of three dieters (roughly 68%) experience weight regain, which is gaining weight immediately after stopping a diet (in some cases during dieting). Weight regain posses a significant health risk to dieters because it initiates weight cycling, or the Yo-Yo Diet.

Why is this bad? Weight cycling has now been shown to decrease life expectancy rates and increase mortality associated with cardiovascular disease and certain cancers. For you, this means you must lose weight without gaining it back and avoid the dangerous cycle of the Yo-Yo Diet.

How do you diet to lose weight and not gain weight back? It's not easy but I will share with you a few steps from my own research to help make it possible.

Diet Shock to Weight Regain

A quick review is in order before sharing with you the steps involved to prevent weight regain. Diet shock is the body's reaction to eating fewer calories and losing weight.

Unfortunately, diets on the market today employ the exact method of weight loss that causes diet shock...severe calorie restriction producing extreme weight loss in the shortest time possible (aka, fast weight loss). This type of dieting method will eventually cause weight regain.

Why do the current dieting plans promote a weight loss method destined to fail? It's what you want. Fast and extreme weight loss is what sells. Slow and low weight loss (the method I designed several years ago for my overweight patients) does not satisfy the immediate gratification mentality of our society. In a nut shell, slow and low weight loss doesn't sell.

Once in diet shock, your body initiates a series of reactions that ultimately slow down your metabolic rate. From there, weight regain is just around the corner.

Remember, weight regain is not good for two reasons...

1. Leads to the Yo-Yo Diet, which has now been shown to be as much of a health risk as obesity.

2. Weight regain results from a slower metabolism brought about by the breakdown of muscle tissue. The weight you gain back is all fat, replacing the lean tissue (muscle) that was lost due to diet shock. You're actually worse off then you were before starting the diet.

In order for you to lose weight and keep it off, you must make your diet work by adding five simple solutions. As a whole, the five solutions will prevent diet shock and weight regain. Without the 5 simple solutions, weight regain is inevitable.

Five Simple Solutions for Losing Weight and Keeping it Off

1. Keep, tone, and build muscle through resistance exercises using resistance bands.

This is an easy way to, at least, tone muscle. Additionally, I teach a little trick that can actually tone muscle faster, in about half the normal time. It's simple and quick with one training session lasting only 30 minutes.

2. Add more protein and raw vegetables to your diet.

Just keep your total protein intake under 1.5 grams per kg of body weight (1 pound=2.2 kg).

3. Shape your weight loss goals and cycle your diet.

On average, you can double your chance for weight loss success by doing applying the two techniques (based on research collected from my patients).

4. Exchange it, couple it, and combine it.

Three more techniques to almost guarantee your success at losing weight AND keeping it off.

5. Follow a maintenance plan to keep it off (it's almost like a separate diet).

The simple maintenance plan that I developed is an absolute requirement for successful prevention of weight regain.

Don't even try to diet without applying these simple solutions. For details, check out my site at the URL given in my Bio section.

To Healthy Living!

Michael A. Smith, MD

Chief Medical Consultant

Diet Basics Website

Dr. Michael A. Smith trained and studied weight management under two Nobel Laureates at The University of Texas, Southwestern Medical Center in Dallas. UTSW is recognized as one of the leading medical research centers in the world, producing the nations largest volume of published research and is home to 5 Nobel Prize winners, the most at any other center in the world.

His website and new e-book, Make Your Diet Work, were produced from his original research and patient surveys. The information Dr. Smith publishes is considered by many in the medical field to be a glimpse into the future of weight management. His articles and e-books are re-published by hundreds of websites, including The University Texas, The University of Michigan, and the Texas Women's College...just to name three.

I encourage you to visit his website at http://www.weight-loss-professional.com and also read about his amazing new creation, Make Your Diet Work! [http://www.weight-loss-professional.com/make-your-diet-work.html]

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Easy Weight Loss -- 5 Steps to Lose Weight

Is it easy to lose weight? Yes. Losing weight is easy. I see it everyday. Patients of mine come into the office as happy as can be because they lost 15 pounds on the newest easy weight loss plan.

It's easy but can you keep it off?

My patients may feel great but none of them keep the weight off. Just as quickly as they lost weight, my patients following easy weight loss plans, gain it back...fast!

Gaining weight, specifically re-gaining weight lost while dieting, should be the focus of weight loss programs. Other things, like easy weight loss, are distracting and costly for all of us. Every year thousands of obese and overweight people do not lose weight because of easy weight loss distractions.

Why are fast and easy diet plans so attractive? Well, what could be better than losing weight and looking good fast? How about lasting healthy weight loss?

Why do you think diet plans focus solely on losing weight and say very little about keeping it off? Because it's easy to lose weight and it's next to impossible to prevent weight re-gain.

Diet plans take the easy road and provide dieters a quick short lived solution.

From Atkins to the Zone, weight loss diets have perfected colorful ways to disguise one simple easy weight loss principle. All diets can lead to easy weight loss by following this one easy principle.

Low carbohydrate diets, low fat diets, negative calorie diets, low energy density diets--all apply this one principle. And this one principle leads to easy weight loss. Do you know what it is?

To experience easy weight loss...eat fewer calories.

Holding other things constant, like exercise, simply eat fewer calories and you will lose weight easily. Whether or not you keep the weight off depends on how easily you lost it.

The Easy Weight Loss Steps

1. Week One -- Cut calories by 100

2. Week Two -- Cut additional 150 calories (total=250)

3. Week Three -- Cut another 150 calories (total=400)

4. Week Four -- Final cut 100 calories (total=500)

First month weight loss total = 2-4 pounds
500 calories cut = 1-2 pounds/week of weight loss
End of second month weight loss total = 6-12 pounds

The chance of keeping the weight off = 5%

To accelerate weight loss and weight re-gain, just cut more calories...fast. Or you can hold off on the weight loss plan above and learn more about weight re-gain and how to prevent it. Stay tuned for Weight Re-gain Prevention.

Until then, healthy living!

Michael Smith, MD

Chief Medical Consultant

Diet Basics Website

Dr. Michael Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the online dieter. Dr. Smith and Mark Fugua, the Chief Editor and Wellness Leader, are moving the site forward into the second phase of content, "Keep Weight Off!"

Visit the site today and learn how to prevent Weight Re-gain and Diet Shock. Start with the Diet Basics Education page.

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Secrets the Weight Loss Industry Doesn't Want You to Know

Today's article discusses and reveals some of the "secrets the weight loss industry doesn't want you to know".

I'm going to do my best to avoid this being a rant as I'm quite passionate about many of the issues here but we will see how it goes.

Firstly we shall look at what the weight loss industry is and isn't.

The weight loss industry (think diets, diet books, slimming clubs, slimming pills) is above all else a business, their sole existence is to make money and boy do they make money. In the first quarter of 2010 one weight loss club giant made over 200 million, that's around 66 million a month.

Now don't get me wrong with all that money being spent there will be an element of weight loss success, some people will have lost weight for their investment, many wont. Upwards of 90% of people embarking on slimming or weight loss based activities fail.

That's a shocking statistic, however big bucks weight loss company know that those very same people will assume they did something wrong, that it was their fault that they didn't stick to the plan, and they will very likely sign up again and again to the same or new slimming "sensations" which promise the world but often fail to deliver long term weight loss success.

Why do people fail at weight loss?

It is my belief that many people fail at weight loss because they are approaching it in the wrong way and they don't choose the right support.

People have been led to believe that calories in calories out is the only way to manage weight. People have been told that cutting portions, cutting calories, and going hungry is a sacrifice you have to make to shed unwanted body fat.

Elements of this are true, if you reduce your calorie intake below your daily energy usage over a consistent period you will lose weight...presuming all other elements are in place to allow this to occur.

What elements need to be in place for successful weight loss?

• The right foods
• The right hydration
• The right hormonal balance
• The right lifestyle
• The right recovery and regeneration strategy

The right foods

Now I'm going to be pedantic here to make a point. If everything relies solely on calories and you had a set daily limit then it really wouldn't matter where your calories came from. For example if you were allowed 1500 calories per day (500 lower than the supposed daily intake for a normal woman, whoever she is?) that could be made up of a large Big Mac meal and a mars bar. So if you restricted yourself to just eating those two things you would in theory lose weight, and for a while you might but you would be seriously messing up your internal environment.

Although that's a simplistic and drastic example this is essentially what calorie and points related programmes are saying, you can eat whatever you like as long as it meets your daily limit.

So why doesn't this work? You body doesn't know calories, yes if there's an abundance of energy it will store it and for a while if there's a lack of energy it will use your internal energy reservoir (fat stores, muscle and liver glycogen and muscle tissue), however if those calories don't bring useful nutrients with them you will continue you to be hungry regardless of what you eat.

This is where many weight loss programmes fall down. If you are constantly hungry and don't have Jedi mind control you will at some point give in to cravings. The best way to avoid this is to limit the chances of cravings altogether. A craving is your body telling you that you need something, that your body is missing a vital nutrient. As an example when you crave chocolate it is the magnesium you are craving, if you had enough magnesium through your diet this wouldn't occur as regularly or as strongly.

To keep it simple, when you give your body everything it needs it stops asking for more food. What this means is that if your diet is predominantly healthy, highly nutritious and from a variety of natural sources your body will not crave anything else. The caveat to this is it will take a short period of time to overcome cravings for sugar and caffeine based products as we are essentially addicted.

It's interesting to note that one of the weight loss giants has now completely reversed its beliefs to focusing more on healthy eating.

The right hydration

Some of the many benefits of good hydration:

• You look and feel younger.
• You are more alert.
• Your digestive system sends nutrients to cells more effectively.
• Weight control is restored.
• Ability to handle stress is enhanced.
• Pain from aching joints is reduced

For the purpose of today I will focus quickly on digestion. Simply if you aren't well hydrated your body can't absorb all the nutrients from your foods. If you can't absorb nutrients from your foods your body will crave them. If your body craves more nutrients you will be inclined to eat more food, so in essence even if you were only eating healthy foods as mentioned above, your hydration status still needs to support your weight loss efforts.

The right hormonal balance

This is a huge topic and one that I will address individually in another article but for now here's a few ideas to take away. Your hormones play a massive part in everything your body does. They are the messengers that tell your body how to work and react and have strong control over your fat stores to the point that if you can control specific hormones you can target specific areas of fat storage within your body.

As an example two hormones insulin and glucagon facilitate fat storage and fat burning. Insulin is our fat storage hormone. When we bring heavy carbohydrate based meals or very sugary products into our body Insulin works to stabilise our blood sugar levels by storing sugars in the muscle, liver and the fat stores. As the storage in the liver and muscle is limited any excess will be stored as fat (this typically ends up on your love handles). Glucagon is our fat burner it works to mobilise our fat stores to be burnt for energy production. Glucagon can not work when insulin is active so if you have a barrage of carbohydrate based foods in every meal our fat burning hormone can't do its job as often as we like so we get more storage and less burning. That's not to say carbohydrates are bad, they aren't but the timing of their intake for weight management is essential to enable your hormones to work for you rather than against you.

The right lifestyle
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Unfortunately there are certain elements of our lifestyle we can't always control. You can choose your job but you can't always choose how you operate within that job. You can't always avoid the traffic on your way home.

A lot of elements in our life are stressful and this again impacts on your weight loss. Typically speaking our stress response is natural, something stresses us our body reacts with the fight or flight nervous system response until the stressor is removed.

With our current society, however our stress response isn't as it should be. the stresses we face like sitting in a traffic jam are not life threatening but they still cause a hormonal stress response. Cortisol (our stress hormone) is elevated during stressful times to start a series of necessary fight or flight reactions. When stress is moderate but consistent however the continuous influx of cortisol can affect other hormonal pathways that lead to fat storage. It is slightly more complex than this but the takeaway point is that too much stress is bad for your weight loss efforts so finding ways to relax, unwind and cope with your day-to-day stressors is necessary.

The right recovery and regeneration strategy

Whether you are training as part of your weight loss plan or just following an eating plan recovery and regeneration are essential. We have already discussed how hormones play an active role in your weight loss success and your recovery patterns will affect hormonal balance.

Cortisol, the stress hormone, that we discussed previously is released by your body on a circadian rhythm. This means that at certain times of the day and night it is higher and other times it is lower. The time that you sleep is far more important than ho long you sleep for recovery and regeneration due to this rhythm.

When you are awake after 11pm your cortisol levels shoot through the roof (this is why you can get that second wind and feel awake later in the evening) which has a knock on effect on the depth of sleep and recovery you achieve. When you go to sleep late you don't reach the deep recovery sleep for as long leaving you tired and stressed the next day. The elevated cortisol levels the next day and through the repeated late sleep cycle has a knock on effect on your fat storage.

There are further training recovery issues related to growth hormone effected by poor sleep patterns that I will address in a future article but for today just understand that early sleep is better than long sleep.

Bringing it all together

The purpose of this article has been to highlight to you that weight loss or more specifically fat loss is a much bigger process than just calories in calories out so you can make an informed choice when looking for support.

My advice if you are looking to start a weight loss regime is to find a personal trainer that can provide a more holistic approach to your weight loss support plan as it is so much more than just training and dieting in the typical sense.

I hope this article has been useful for you and I welcome any comments and questions,

to your happiness, health and success,

Nathan

Nathan Lee Garnham is an experienced and professional personal trainer in Harrogate, North Yorkshire. Nathan is the author of Creative Kinesthetics the rapid fat loss program performed at home in 15 minutes per day, you can get a copy here before they go on sale

http://www.harrogatepersonaltrainer.com

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Weight Loss Prevented by Three Common Mistakes

Now the popular media are flooded with daily news available to the public on how to lose weight, but still the same old weight loss diet mistakes are being made each day robbing us of so many possible weight loss success-stories. It's not about the little "dieting sins" where you enjoyed a sweet chocolate that was not on your diet plan; we're talking here about the big dieting mistakes that generate failure so that you won't lose the weight that you want to lose. Understanding and eliminating these errors can help you develop the right attitude that will help you achieving natural, healthy and sustainable fat loss and lose weight until you reach the body you deserve.

1. Weight Loss Diet Mistake: Choosing A Wrong Principle

Dieters who go for the whole incorporate an all-or-nothing attitude as their guiding principle to lose weight and feel great. After having made the decision to lose weight, they are going to decide on what diet they want to use in order to achieve their goal and lose weight. They believe they just have discovered the top secret fat loss secret and go about implementing their weight loss diet plan. Generally, this type of people chose a diet that is too demanding for them to follow up until the finish line. Before starting the new diet to burn the fat and thus lose weight, they will clear out their kitchen and remove whatsoever is not included in their rigorous weight loss diet plan and dispose all the "good food stuff" which they enjoyed before as were it a useless waste. Such would-be diet-success story writers fancy themselves to be super smart and successful weight watchers, and so they may be, for 3-, 5- or 7 days, yeah sometimes even for a view weeks.

But suddenly, something unpredictable appears in their lives that they were not able to anticipate, and this odd thing just throws over board their whole weight loss plan. All their good motives and intentions to lose weight and live healthier are just forgotten and they're crossed with this "cruel" weight loss diet plan. At once they find themselves lost in the old bad habits which made them too fat and uncomfortable in the first place. Out of frustration these unfortunate weight watchers are running to their favorite grocery store as fast as they can and go buying all the food stuff they want and re-stock their favorite supplies at home, foods they previously had thrown away for the sake of undergoing a successful weight loss plan through their rigorous diet. Finally, for a season they'll forget all their good purposes and plans to burn fat from their body to lose weight and live healthy. What's the outcome of their backward thrift? They reverse all the fat loss and rebuild the weight they just had reduced through their unfinished weight loss diet on their bodies, and this happens more quickly than they could imagine!

What is the conclusion you can draw out of this first mistake? If you're thinking about losing weight you should first of all ask yourself "Do I really want to lose weight permanently? Or do I just want to burn the fat a view pounds in order to eat more afterward and burden the body of mine again with these unwanted pounds"? If you really want to lose weight in a natural and healthy manner then you have to go on making some adjustments in what you are going to eat and when you're eating your meals. To eat healthy is the most successful principle to be followed when it comes to achieving permanent results, to burn the excess fat once and lose weight permanently.

2. Weight Loss Diet Mistake: Choosing A Wrong Method

Don't see your commitment to a fat loss diet plan as a sacrifice. Instead you should take it as an opportunity and your investment in your own well-being where you will be building a better and healthier body, benefitting not only yourself but also your loved ones. When viewing your weight loss diet plan as a sacrifice, you fasten from all the delicious food stuff you actually enjoy most until you reach the ideal weight you aim at. Your diet plan may be amazing and you may even lose significant weight, but what happens after you've reached your goal? If you haven't disciplined yourself to eat the "banned foods" moderately, you are exposed to the temptation to lose control. The better and more successful method is to adapt an attitude that allows you to eat a little of everything that you love even during your weight loss diet program. The truth is that you can eat and drink everything as long as it is with temperance and gratitude, even hot chocolate and fresh pie!

3. Weight Loss Diet Mistake: Setting Wrong Goals

How to decide what your ideal weight and body fat percentage should be and how to formulate a goal that is realistic to achieve with any weight loss diet plan? If you set a goal that isn't clear, not realistic and not written down on paper, you will fail. You may have the ideal weight and body shape for you in mind, but unless you are only very slightly overweight it is probably too distant to be set as a reasonable goal. Take your ideal weight and body shape as a distant goal and use intermediate steps on your way to reach that ideal body you deserve. It is possible to lose 11 pounds every 10 days through a fat loss 4 idiots program without starving but to make you more comfortable with your weight loss plan you could set a first small goal by targeting a weight loss of 2 pounds each week. Thus you would actually lose 6 pounds in 3 weeks and having reached your goal. That's good for your confidence and self-estimate. In reality, if you keep a weight loss diet plan with joy, you can even lose up to 21 pounds in 3 weeks and feel great all the way.

But the most important point of all is what happens after you have reached your weight loss goal. How are you going to maintain your weight? Or do you still have to go another stage towards reaching your ideal body weight? Choosing the right diet for healthy weight loss and sustaining that ideal weight after you have gained it, is key to your long term success and satisfaction. You want to live with joy and happiness and eating the right food with giving thanks and in the right measure can help you to keep everything in balance so that you will certainly reach the point where you don't live to lose weight and don't lose weight to live but you'll just be fine with how it will be by then.

Of course, there are countless other mistakes that involve failure of any weight loss program and which will be dealt with accordingly in other publications on how to lose weight naturally and live healthy.

At [http://www.LoseWeightNatural.net] you can find the latest news, information and tips related to weight loss products, weight loss guides and weight loss plans. Visit the site today and find new ways, diets and top food supplements that can help you burn the fat, lose weight natural [http://www.LoseWeightNatural.net] and getting the body you deserve.

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Looking For New Weight Loss Tips?

The problem with a quick, easy solution to losing weight is that it usually leads to quick, easy weight gain shortly thereafter. There are hundreds of weight loss tips out there, and you may be tired of hearing the same advice repeated over and over. The truth is, there are no new weight loss tips. The same honest truth of yesterday is the truth today. Losing weight requires that you change your eating habits, exercise more, and live a generally healthy lifestyle. A particular weight loss program can help you lose the initial pounds you need to shed, and give you advice on how to keep them off, but the rest is up to you. Going straight back to your old habits is not going to help you stay in shape, or stay healthy.

Before you choose a weight loss program, let's go through those tips one more time. This time, put them into practice - lose the weight, and keep it off.

1. Lose weight for the right reasons

Before you even look at a diet plan or exercise schedule, look at why you want to lose weight. If you want to improve your health, look and feel better - great! If you want to be able to play with your kids more, that's super. Trying to get your ex back, look better than the next door neighbour, or because your partner says you should - not so good. The best motivation to lose weight is to do it for yourself - nobody else. Health reasons should be foremost, because being overweight can cause health issues that will be with you for the rest of your life.

2. Choose a weight loss program carefully

You must be realistic when you choose how you are going to go about losing weight. Your lifestyle may not suit every type of program or diet, and choosing one that you cannot adjust to or cope with is setting yourself up for failure. Look at your current eating habits, level of physical activity, work schedule, family and social life.

Think realistically about how much change each of those areas can withstand. For example, if you do no exercise at all, you're going to struggle with a weight loss program that requires intense exercise from the get-go. If you eat out regularly, you'll need a diet that allows you a wider choice of food types to accommodate that. Counting calories can be time consuming, so if you have a busy schedule, you may want a diet that either lays it all out for you, or gives you more flexibility. Try not to be sucked in by the promise of losing a certain number of pounds in a specific time period - everyone loses weight at a different rate, and the only way to guarantee you will lose any weight is by following instructions to the letter.

3. Set realistic goals

This cannot be repeated enough. Setting goals that are nigh impossible to reach just sets you up for failure, disappointment and misery. Break your goal up into smaller, more achievable steps. Monthly or weekly goals are easier to achieve. Make sure that your goals represent a healthy weight loss - which most often means gradual weight loss leading to a healthy weight for your age, gender, height and body type.

4. Write it all down

Whether you call it a food diary or a success journal (personally I prefer the latter), get into the habit of recording your eating habits - and preferably start doing this before you go on a weight loss program. Record what you eat, when you eat - and why you eat. Why you eat will help you identify what triggers the unhealthy eating habits that may have led to your weight gain. Boredom, loneliness, anger, frustration and stress can often lead us to unhealthy snacks and comfort food, even though we know it's not good for us. Use your diary or journal to record your goals, and your progress.

5. Program for success, but expect some bad days

Forget about all the diets you've been on in the past! Program yourself for success on this one, but accept that there will be bad days - and even bad weeks. Nobody is perfect, and you will have a day or two where it just gets too much for you. You may skip a workout, or find yourself unable to resist the donuts your colleague brought to work. It's okay to slip up! It is NOT okay to give up. One bad day, one poor decision, or even a string of them, does not mean you have failed. It just means you had a bad day. Tomorrow does not have to be the same, so just get started right away.

6. Get support

Whether it's friends, family or an online group, make sure you have people to support and encourage you - especially on those bad days. There are thousands of people in online groups who share their experiences with different diets and weight loss programs, have been through the same difficulties you may be facing, and many who have succeeded. Read their stories, chat to them, and learn from their mistakes.

7. Exercise

Whether you like it or not, some form of physical activity must be included in a healthy lifestyle. Not only does it help you lose weight, but it will help you maintain the weight loss. Of course, the health benefits are a big factor - even if you're thin, exercise is good for you. You will find that the usual recommendation is between 30 and 45 minutes of exercise three times a week. Recent research indicates that those thirty minutes can be broken up into three 10 minutes sessions, with the same results. 10 minutes is often easier to fit into a busy schedule, and the exercise you do will keep your metabolism boosted throughout the day. Your exercise program should involve activities that you enjoy doing. If you don't enjoy it, you're going to find any excuse not to do it, or be miserable when you are. One of the three factors most likely to lead to successful weight loss is having home exercise equipment, so that may be an avenue to investigate too.

8. Eating

Whether you are following a specific diet plan, counting calories, or just cutting down on the 'bad' food, there are a couple of things that can help you.

Eat slowly. It takes 20 minutes from the time you start eating, for your brain to register feelings of fullness. If you gulp your food down in less time, you won't know you're too full until it's too late. Stop eating when you feel satisfied - not full.

Watch those portions - especially when you are eating out. Eat half the meal and take the rest home in a take out box. At home, use smaller plates - a great way to make sure you don't serve too much, but your plate will still look nice and full.

Go easy on the salt, limit high fat foods, replace red meat with lean poultry and fish, and drink lots of water. Don't skip meals, especially breakfast, as that's the meal that wakes up your metabolism and gets it going for the rest of the day.

9. Chart your progress

Keeping track of your progress, including any slow or stalled loss periods, will let you see what helps you to succeed, what causes problems, and when to celebrate. Don't compare yourself to anyone else, even if they are following the exact same plan as you. Everyone loses weight at a different rate, due to metabolism, muscle tone and body type differences.

If your progress has stalled, particularly towards the end of your diet, you may have hit a plateau. The best way to overcome this is to change something. Exercise in the mornings instead of the evenings, swop carbs for proteins and vice versa in a few meals, or even take a few days break altogether. A plateau means your body has settled into a routine, and often all it needs is a little jolt to get it working at losing weight again.

10. Maintain, maintain, maintain!

It is common sense that once you've lost weight, going back to your old habits will bring the weight back on, but so many fall into that trap. Either their diet was so radical it is impossible to continue in real life, or the weight loss program failed to explain how the dietary changes made to lose weight can be adapted to maintain your new weight. After your 'diet' is finished, you should have a better idea of what to eat, when to eat, and how to eat it. You should be feeling the benefits of regular exercise, and in fact be able to do more exercise because you are now fitter and stronger. Adapting your weight loss program to a weight loss maintenance program and a new healthy lifestyle should be a priority.

Although these tips may seem like common sense, old hat or just another repetition, that doesn't mean you'll take heed. Most of us know when we're eating the wrong food or not exercising enough, but that isn't always enough. You have to take action in order to change your life, and there is no shortcut. A weight loss program can help you get the weight off, but you have to keep it off. It is not easy to lose weight, and no-one takes kindly to change, but if you want to improve your health and well-being, you are going to have to put some effort into becoming healthy. The results will, however, definitely be worth it.

If you are looking for more weight loss tips, download our free Ebook at http://www.getdown2it.net today, read our weight loss program reviews, and get started today! Sign up for our newsletter for regular updates and news on losing weight and keeping it off.

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