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The key to successful healthy weight loss is to make some permanent, realistic eating and lifestyle changes.

Don't starve yourself.

Eating small healthy meals throughout the day lessens the chance that you'll start snacking on candy or fat-laden fillers. Try to eat five small meals per day, instead of three large ones. That way you avoid becoming too hungry and there's less danger of you reaching for something sweet when your blood sugar levels are lower.

Never skip breakfast.

A good breakfast actually helps to kick-start your metabolism. And by eating right first thing in the day, you'll be less likely to pick unhealthy choices later on. So make the time in your morning to eat a balanced meal before tackling your busy day. It will not only give you the energy you require, it will also help you stick to your weight-loss plan

Diet foods.

Learn to read labels to identify the total fat and sugar content of food. Don't be mislead by claims of 'low cholesterol' or 'low in saturated fat'. Many foods still have a high total oil or fat content. 'Lite' is another term that is misleading, and may mean light in salt, flavor or color rather than low in fat and calories. Often total calories may be high due to added sugars.

Watch out for portion sizes.

The amount of food you eat, even if it isn't junk food, can still affect your weight. You can follow a smart eating plan by choosing the right foods, but if you aren't watching the amount of food, you'll find it difficult to lower your calorie intake and reach your ideal weight.

Supermarket tips.

Write your grocery list in advance ' and stick to it

Never shop on an empty stomach. It will only encourage you to splurge on unplanned treats Leave the kids ' and the potential for impulse buys ' at home. Avoid the confectionery aisle. The easiest way to avoid temptation is not to encounter it in the first instance!

Eating out and going about your normal social life when you're trying to lose weight can be difficult. You can still achieve your goals by following a few simple guidelines.

Don't go to parties or functions hungry.

It takes roughly twenty minutes for your brain to recognize that your stomach is full. When you're hungry you tend to eat quickly which can lead to overeating. Having a nutritious snack before going out will make it easier to say no to fatty, sugary party foods.

Change your focus.

Isn't the point of a great party to socialize? So try to catch up with as many people as you can. The more occupied you are, the less time you have to think about the food! Not only will your clothes thank you but you might also make some new friends!

Stay hydrated.

Most people have a hard time telling if they are hungry or just thirsty. Going to a function dehydrated is just setting you up to overeat. Try breaking up your drink of choice by alternating it with water

Party drinks.

Don't be fooled into thinking that party food is your only enemy in the weight control war. Alcohol and soft drinks are both calorie-packed carbohydrates. Drinking too much of either will lead your body to store the excess calories as fat tissue.

Food cravings.

If you find yourself drifting off to the food table too often, ask yourself why. Are you really hungry, or are you just bored? It's also worth considering motivations such as nervousness or stress. Ask yourself, will this food really make me feel better?

Clever menu choices.

If there's a great new restaurant you'd like to try remember it's still possible to enjoy your meal and keep your weight-loss program in track.

* Choose tomato-based sauces instead of creamy sauces.

* Try ordering an appetizer as a main meal.

* If you must order condiments like sour cream and salad dressings, order them on the side and use only half of the amount they give you. Or try toppings like salsa or low-calorie dressings to add flavor with fewer calories.

THE IMPORTANCE OF EXERCISE

Regular exercise is an essential part of sustainable weight management. It builds bone and muscle strength, wards off conditions such as diabetes and hypertension and supports a healthy heart.

Being fitter also helps you take part in more of life's pleasurable activities, such as keeping up with your children, joining in more outdoor activities on the weekend, and enjoying food and drink without the guilt and consequences!

Adding a quality weight loss supplement to your diet and exercise plan will really lift your energy levels and kick-start your exercise plan.

Try to think of exercise as an opportunity to treat your mind, body and senses ' not just a way to keep off the pounds. Think of all the good you're doing your body. If you just think of exercise as a chore then you'll find it hard to stick to a healthy exercise routine.

Take opportunities to exercise as part of your daily routine by adding a little more activity into everything you do. Take the stairs rather than the elevator. Park the car a little further away than usual in the mall. Walk the dog for an extra twenty minutes.

Don't find excuses not to exercise. You may have a lot going on in your life but if you "think" you don't have time to exercise then you won't change your mindset. Remind yourself of the benefits of fitness. If you're stressed a 45-minute break at the gym will actually make you think more clearly. Exercise is also great remedy if you're feeling lethargic as it gets blood pumping through your body, which gives you more energy, helps you work more productively and sleep better.

Be consistent. In order to see results and reap the health and weight loss benefits you must exercise regularly. Every day is ideal but at least three times a week is essential if you're serious about getting results.

Don't worry about how you look. The thing with gyms is that everyone is much more concerned with how they look than how other people look! Just ignore everyone else and turn your music on, watch the TV or think about what you're doing on the weekend. Avoid working out in front of mirrors which will only magnify your feelings of being watched. It's important to choose a gym where you feel comfortable, and one which is close to home will help as well. Some gyms even offer childcare or classes that involve running with prams so now you can't use the kids as an excuse!

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