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1. Attempting to lose weight can be an arduous and
disheartening process. There is no one approach which is
going to be the perfect solution to get undesired weight
off. An individual not only needs to look at the short term
method of weight loss, but at also changing their routine
in order to develop a sustainable way of living, which will
maintain the weight loss. This is important to so as
prevent putting weight back on.

2. Watching the portion size of meals eaten is very
important. Many people tend to eat everything that is put
on their plate. People keep eating even when they have
eaten a sufficient amount and may actually have the
sensation of being full. To help tackle this, try serving up
your food at home on a slightly smaller plate. When eating
out order smaller portions or meal sizes if possible. Be
very aware of how much you are actually eating. When
you have finished your meal with this smaller portion,
make sure you do not go back for seconds. You have
already eaten an appropriate amount.

3. You need to eat a balanced diet that contains all the
necessary food groups. Completely not eating one area of
your diet can be a negative. Fruit and vegetables are a
really important part of a balanced diet. Many are low GI
(glycemic index ) which means they help you feel fuller for
longer which helps to control appetite. Low GI foods
produce gradual rises in blood sugar and insulin levels due
to their slow digestion and absorption. This is particularly
important for people who have diabetes.

4. Drink plenty of water. The amount of water which should
be consumed will be influenced by your size, level of
activity, temperature and humidity of each day. A useful
guide is that urine should be a very pale yellow. It is
essential to flush waste products and toxins from the
body. It is necessary for normal neurological function, to
lubricate joints and maintain muscle tone. It is also
required to move fibre and helps to suppress appetite by
giving a feeling of fullness.

5. Other than water, it is important to keep an eye on what
sort of drinks are consumed. Plenty of drinks have
elevated levels of sugar, some may have high levels of fat
and alcohol contains no nutrients, but it can be high in
energy ( calories or kilojoules ). When looking at fruit
juice, select pure fruit juices rather than those which
contain additional sugar. Once again it is important to be
careful of the size of each drink consumed.

6. It is important to start the day with breakfast. Some
people completely neglect this meal. A good, healthy
breakfast will switch on your metabolism for the day
ahead. There are numerous quick, healthy and easy
options for breakfast. Breakfast gives a feeling of being
full. This will go a long way towards reducing the
temptation to snack on unhealthy food through the day.
Eating breakfast provides the body with energy which will
prevent lethargy later on, allowing you to launch into an
active day.

7. To help alter bland food and make it more appealing,look
at adding healthy flavour enhancers. There are
alternatives to mayonnaise, fatty dressings and excess salt,
which can make food more interesting. Some possible
things to include in your meal include herbs and spices,
lemon juice, vinegar, garlic and mustard. These are all
healthy things which can be used to make food more
appetising and appealing.

8. Stay active. Move. There have been plenty of studies,
particularly with diabetic patients, that indicates the
benefits of exercise on weight management. Even
intermittent exercise can help to lower blood sugar levels
and help to burn fat. Activity increases the rate at which
your body uses energy, even stored energy (fat),
encouraging weight loss. Exercise also has a positive
impact on a person`s mental health. Regular exercise
must become a habit, a lifestyle, just like having a healthy
eating routine.

9. To successfully achieve your goal you must have a plan.
Often breaking the plan down into small details can help
keep you going towards your goal. Try to focus on the next
step in front of you to avoid being overwhelmed. Having
some positive results each day helps build your
confidence, keeping you heading in the right direction.

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