Here we will show you some practical and safe ways to lose excess weight without relying on fad diets and the troubles and anxiety they cause for those who adopt their application with the long period and the lack of guarantee of its results and the exhaustion of the body by depriving it of the necessary materials. These diets can be left aside and rely on simple and guaranteed results, based mainly on providing the body with everything it needs without fear of obesity and obtaining guaranteed results while maintaining the body’s strength, fitness and good health.Here we will show you some practical and safe ways to lose excess weight without relying on fad diets and the troubles and anxiety they cause for those who adopt their application with the long period and the lack of guarantee of its results and the exhaustion of the body by depriving it of the necessary materials. These diets can be left aside and rely on simple and guaranteed results, based mainly on providing the body with everything it needs without fear of obesity and obtaining guaranteed results while maintaining the body’s strength, fitness, and good health.

1. Here are six tips to help you get started.
1. Improve your diet quality score
When trying to lose weight, it might be tempting to quit carbs, dairy or another food group altogether.
But to stay healthy, you need to meet your requirements for important nutrients like iron, zinc, calcium,
vitamins B and C, folate and fibre. These nutrients are essential for metabolism, growth, repair and
fighting disease.
Our review of diet quality indexes used to rate the healthiness of eating habits found that eating nutritious
nuts and seeds, legumes, dried beans, wholegrains and dairy (mostly reduced fat).
2. Mum was right – eat your veggies
Fruit and veg are high in fibre, vitamins and phytonutrients, but low in total kilojoules. So eating more can
help you manage your weight.
over four years lost weight. For each extra daily serve of vegetables, there was a weight loss of 110 grams
over the four years. It was 240 grams for fruit. Small, but it all adds up.
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Monday – start diet. Tuesday – break diet! Wednesday – plan to start again next Monday.
If this is you, it’s probably time to get off the diet roller coaster and make some bigger changes to the way
you eat, drink and think about food.
foods was associated with lower weight gain over time.
A study of more than 130,000 adults found that those who increased their intake of fruit and vegetables
Health Check: six tips for losing weight without fad diets
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Improving your diet quality means eating more fruit and vegetables, lean meats, poultry, fish, eggs, tofu,

2. Drilling down to specific fruit and veg gets interesting. Increasing cauliflower intake was associated with a
four-year weight reduction of about 620 grams, with smaller reductions for capsicum (350g), green leafy
vegetables (230g) and carrots (180g). The reduction was 620g for blueberries and 500g for apple or pears.
It was not good news all round, though. Corn was associated with a weight gain of 920g, peas 510g and
mashed, baked or boiled potatoes 330g.
3. Limit your portion size
sounds obvious, yet everybody gets caught out when offered big portions – even when you’re determined
to stop when you’re full.
kilojoules (150-230 calories). This is enough to account for a weight gain of more than seven kilograms a
year, if the kilojoules aren’t compensated for by doing more exercise or eating less later.
4. Watch what you drink
A can of softdrink contains about 600 kilojoules (150 calories). It takes 30-45 minutes to walk those
kilojoules off, depending on your size and speed.
Switch to lower sugar versions, water or diet drinks. A meta-analysis of intervention studies (ranging from
5. Cue food
If you are served larger portions of food and drinks, you eat more and consume more kilojoules. That
Research shows offering larger portions leads adults and children to consume an extra 600 to 950
Children and adolescents who usually drink a lot sugary drinks are 55% more likely to be overweight.
ten weeks to eight months) found that adults who switched had a weight reduction of about 800 grams.

3. Our world constantly cues us to eat and drink. Think food ads, vending machines and chocolate bars
Try to minimise the time you spend in highly cued food environments. Avoid food courts, take a list when
you go to the supermarket and take your own snacks to places where highly palatable food is advertised,
like the movies.
This will reduce autopilot eating, which sabotages your willpower.
6. Resist temptation
trigger overeating, like eating chocolate when watching TV. But, rather than eat the chocolate, you only
have a taste without eating it.
Over time, and with persistence, cravings for chocolate reduce, even when cues such as TV ads or people
eating chocolate in front of you are present.
You can also draw on your brain’s own self-management skills to resist temptation, but it takes conscious
practice. Try this food cue acronym, RROAR (remind, resist, organised alternative, remember and/or
reward), to train your brain to resist temptation on autopilot.
When you feel yourself pulled by cues to eat or drink:
Remind yourself that you are the boss of you, not a food cue.
Resist the tempting food or drink initially by turning your back on the cue. (This gives you time to
think about next steps.)
when trying to pay for petrol or groceries. Food cues trigger cravings, prompt eating, predict weight gain
and are hard to resist. They can make you feel hungry even if you are not.
A treatment for food cue reactivity is called exposure therapy. With the help of a psychologist or health
professional, you expose yourself to the sight and smell of favourite foods in locations that commonly

4. Remember what your big-picture goal is. Do you want to eat better to help you feel better, reduce
medications, lower blood pressure, improve diabetes control or manage your weight?
complete your organised alternative behaviour put $1 in a jar. When it builds up, spend it on something you
really want.
You need a plan
The journey off the diet roller coaster needs a cunning plan. Here’s how you can put it all together.
2. Next, plan weekly meals, drinks and snacks. Write a grocery list and buy extra fruit and vegetables.
3. Swap to small plates, cups and serving utensils. You’ll serve and eat less without thinking.
4. Aim for half your plate covered with vegetables and salad, one-quarter lean protein (trimmed meat,
chicken, fish, legumes) and one-quarter grains or starchy vegetables (potato, peas, corn).
5. Change your food environment to avoid constant prompts to eat.
6. Minimise the places you allow yourself to eat and drink to reduce food cue exposure (not in front of
TV or computer, at a desk, or in the car).
7. Keep food out of sight (unless it is fruit and vegetables). Store in opaque containers.
Have a pre- Organised** A**lternative behaviour to use against food cues. Grab a drink of water, walk
around the block, check your phone messages, read, take a walk in the opposite direction. Diversion
works.
You can add another R for** R**eward. Financial incentives help change behaviour. Each time you
1. Start by assessing your diet quality using the Healthy Eating Quiz.

5. 8. Remove workplace food displays, such as food fundraisers.
9. Plan driving and walking routes that do not take you past fast-food outlets or vending machines.
10. Prerecord TV shows and fast-forward food ads.
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IF YOU ARE INTERESTED IN LOSING WEIGHT IN A SAFE
NATURAL AND FAST WAY, CLICK HERE FOR MORE
INFORMATION
CLICK HERE TO HAVE FOR FREE
25 QUICK AND EASY WEIGHT LOSS
RECIPES