Focus on healthy eating – not a ‘diet’, which begins and ends. Aim to make changes which become long-term habits. Persons, who win at weight loss long term, continue to eat the same way even after they have reached their goal. Here are some secrets of those who have won the battle of the bulge:

1. Have regular, scheduled meals. Do not skip meals, especially breakfast, and don’t go more than five hours without eating.
2. Keep tempting, high calorie (sugar and fat) foods out of sight. You should be able to have an occasional treat.
3. Control portions.
4. Keep variety in your diet. Do not regularly exclude food groups.
5. Pay attention to what you drink as well as what you eat, also, to the way that foods are prepared.
6. Stay connected (friends/family/pet) and have some fun. Boredom and loneliness often lead to mindless eating.
7. Don’t drastically cut calories (below 1,000 calories per day). You may lose tissue (muscle) which can slow your metabolism.
8. Learn to eat slowly. Goal: chew each bite at least 15 times. This is much easier if you are not ‘starving’. Of course, feeling a little hungry is okay.
9. Be active. Get up and move more, whether a structured exercise program, or begin by just increasing you daily activity.
10. Learn to manage stress and get enough sleep.

1. Reduce your calorie intake – try to consume less fat, especially from animal sources. Choose healthy fat alternatives such as nuts and avocado / pear.
2. Avoid trans fats – these tend to be abundant in commercially baked products (as partially hydrogenated fats). Trans fats will increase your bad cholesterols.
3. Consume more calcium-rich foods – as you age, it’s now even more important to maintain the integrity of our bones.
4. Consume more fibre-rich foods – this will help to reduce the likelihood of constipation. Additional benefits include helping blood-sugar control, cholesterol control and the fullness signal in the stomach which will lead to a reduction in overall food intake.
5. Consume more foods that are rich in iron – at this time in our lives, some women experience more than normal heavy periods which can lead to anaemia.
6. Plan your meal times and stick to them – this to avoid eating too little or too much.
7. Increase your water intake – this to keep hydrated and to reduce sugary alternatives that just aren’t good for you.
8. Take care of yourself – try to manage any existing chronic diseases (to avoid life-altering and threatening complications); learn coping strategies to help deal with stress; have regular mental health breaks in order to keep both mind and body healthy.

Stop procrastinating and make plans to improve your lifestyle today! Losing weight is not all about simply popping generic Phentermine and other weightloss pills. It’s a lifestyle. Go for it!

• Try to incorporate longer walks in your day-to-day routine – go to the local park, walk to buy something, check out nature trails, walk your pets, drive to the beach then walk along the beach, go on a picnic.
• Use the stairs instead of the lift – especially if you’re going up just one, two or even three flights of stairs. Every single step helps you to lose weight – the healthy way.
• If you take the bus daily, get off the bus one stop early, and walk the rest of the way.
• If you’re watching television, jump up during the commercial breaks and do some sort of exercise in between. Having an exercise bicycle in your living room would be quite handy for this.
• Watch your calorie intake – eat less, eat smarter and eat healthy. Don’t crash diet!
• Drink more water. In fact, as much as possible, have water instead of pop, juices and other drinks with artificial sweeteners.
• Cut down on beer and alcohol. Doesn’t sound like much fun, but your body will eventually appreciate and show it.
• Watch and track your weight on a weekly basis. Know where you’re at, know your goal.
• Be patient and persevere – your weight loss efforts won’t pay off overnight … but keep at it and they eventually will.
• Reward yourself with non-food items when you’ve achieved certain targets. A new CD, whatever … just not more food to distract you.
• Share your joy with everyone around … even the naysayers and negative ones. Let them know where you’ve reached and where you’re coming from.

Hope these tips help to make you lose weight the healthy way!