10 Tips For Successful Weight Loss

 Yo Yo dieting is something that most of us are familiar with. Loosing weight is not usually the problem, its keeping it off. The following are some tips to help you do just that.

Tip 1: Load up on fruits and vegetables
Fruits and vegetables are packed with fiber, vitamins, minerals and antioxidants but they are very low in calories. Because they are so high in fiber, they take a while to digest and help keep you full and satisfied for a long time. I recommend including fruits and and vegetables with every meal and snack.

Tip 2: Watch your portion size
Often we can't figure out why we are not loosing weight and usually the problem is portion control. When eating at home serve yourself half of what you would normally put on your plate. After you finish eating, wait 10 minutes. If you are still hungry, serve yourself a little more. It takes our bodies about 10-15 minutes to realize we are full and usually we eat so much so fast that we end up going from hungry to overstuffed instantly.

When eating out, share your entree or take half home. Restaurants are known for serving extra large portions loaded with fat and calories.

Tip 3: Do not skip meals.
Eating small meals frequently throughout the day will keep your metabolism stable and keep your system burning calories all day long. When we go for a long period of time without giving your body food, it slows down and inhibits calorie burning. Be sure to have breakfast in the morning, it truly is the most important meal of the day.

Tip 4: Eat wholesome fresh foods.
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. These types of food are often higher in calories, fat, and sodium.

Tip 5: Don't be overly restrictive.
Everyone has his or her favorite foods. When you try to have "willpower" and avoid your favorite foods, chances are you will indulge in them at some point. Allow yourself treats and that will usually keep you from eating too much of the foods that you are trying to avoid.

Tip 6: Read food labels.
The most important thing to note on food labels is the serving size. The calories and fat listed are the amount in one serving of that food, not the entire container. When reading the ingredient list, if you do not know what an ingredient is or you cannot pronounce it a good rule of thumb is to not put it in your body.

Tip 7: Watch the liquid calories.
A 12 ounce can of regular soda can contain 10 teaspoons of sugar! Juices, sodas and cream and sugar in your coffee can add up to a lot of extra calories and keep you from weight loss. Our bodies do not register calories from liquids the same as it does from solids and these calories will not fill you up but they will certainly add weight.

Tip 8: Stick to whole grain.
Whole grain products are loaded with fiber and nutrients that processed white products are not. Whole grain breads and pastas will keep you fuller longer, help maintain blood sugar levels, and provide healthy vitamins and minerals.

Tip 9: Limit the fat intake
Fat has 9 calories per gram versus 4 calories per gram for protein and carbohydrates. Fat is a nutrient and we do need some in our body but overeating fat can add extra unwanted pounds very easily. Use fat sparingly for cooking and flavor without over doing it. Stick to healthy fat sources such as vegetable oils instead of butter or margarine, which contain saturated fat and increase your risk of heart disease.

Tip 10: Exercise, exercise, exercise.
Diet alone can lead to weight loss but it is so much easier when we burn calories through movement. Your body was not meant to sit still all day. Exercise can not only help with maintaining weight loss but can also elevate your mood, strenghten all muscles including your heart, help you sleep better, and decrease cholesterol and triglyceride levels. There are no negative side effects to exercise. Find something you love to do and stick to it.

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For more information check out one of our favourite Straight-talking nutritionist Gillian McKeith