How To Lose Weight Without Sacrificing Your Favorite Meals

Weight loss does not have to mean a starvation diet or foods you dislike. Some simple tips can help you lose weight without sacrificing delicious, healthy foods

Why Mealtimes Are Important

Diet Tips - Meal PlanSacrificing meals is one of the unhealthiest approaches to weight loss. Not only does your body need nutrition on a regular basis throughout the day, you may be surprised to learn mealtimes actually help you shed unwanted weight.

Scheduling mealtimes can reduce the hunger that often results in overeating. You will not be as tempted to binge or snack when you have satisfying meals. Regular meals will keep your blood sugar levels stable, and protein from your meals will provide natural energy.

How To Create Meal Plans

A balanced diet is the key to losing weight. However, a balanced weight loss diet requires you to make the right choices. There are many low-fat, low-calorie options within each food group. 

Protein increases your body's metabolism, increases energy, and reduces hunger. While you should have protein at each meal, it is especially important for breakfast. A breakfast that contains protein will set the stage for healthy eating throughout the day. 

Eggs are one of the best examples of healthy protein. Fish, poultry, and lean meat are other examples. Protein is a good way to start the day. 

Your meals should also include low-fat dairy products, fresh vegetables and fruits, and low-fat grains. Your body will have all the nutrition it needs while foods you enjoy result in weight loss.

Portion Control Is Also Important 

With the exception of fresh fruits and vegetables, even the healthiest foods will not help you lose pounds if you eat too much. A good approach is to read the labels on food packages to learn how much of a product is a normal serving. Depending on the calorie content, you can choose a serving or less.

Diet Tips - Portion Control 

A Weight Loss Diet Does Not Mean Depriving Yourself  

When you see the wide variety of foods that can be included in a balanced diet, you may see foods you already enjoy can be eaten in sensible portions. While you may need to give up products that are high in calories and low in nutrition, you still do not need to feel deprived.

Instead, you can think of healthier alternatives. You can add flavorings or spices to your meals that do not result in extra calories. You can have a cup of flavored coffee or herbal tea instead of sugary soft drinks. 

When it comes to health and weight loss, timing is everything. When you start to look at meals as both a source of nutrition and the foundation for your weight loss diet, you will have many benefits. The pounds will start to come off, and you will be healthier.

It is never a good idea to restrict your diet to a few foods. Your body will lack nutrition, and you will always feel hungry. Although you may shed pounds, it is not the best approach. Nutritious meals with foods you love is the way to lose weight.

How To Burn Calories Fast With Everyday Activities

Achieving your weight loss goals does not hinge on a strict diet and several hours a day spent pumping iron or running laps at the gym. You can burn calories just as effectively when you’re at home, work and school. All you have to do is remain physically active.

It’s not hard to find opportunities to burn calories. Even watching television for half an hour burns calories (of course this activity is not recommended for weight loss!).

Burn Calories With Walking

burning calories with walkingWalking is part of your everyday life, and you shouldn’t miss the opportunities to do more of it. For example, if you have a child who goes to school a mile away from your home, why not skip the carpool line and walk to school? Not only will you burn calories, you’ll get some extra time bonding with your little one and you will be establishing healthy habits for the next generation.

You can also burn calories by walking when you need to run errands. Leave the car behind and take a stroll to the shops and markets that are close.

Burn Calories With Housework

Get out the vacuum and the mop because household chores allow you to burn calories while making your house look great. Weight loss will come naturally when you spend a little bit of time every day scrubbing, dusting, polishing and shining. Don’t be afraid to get creative. Walk across the floor on your tiptoes while you’re sweeping or vacuuming and you’ll burn more calories and build extra leg muscle.

Burn Calories With Yard Work

Forget counting calories with your diet when you can count the calories you’re burning by raking leaves, mowing the lawn and weeding the garden. Wear your sunblock or a nice hat if it’s hot and sunny so you don’t burn. Putting your body to work in the yard is a great way to melt calories because you’ll likely work up a sweat while you are physically active.

In addition to burning calories, you’re sculpting your body. All that bending, stretching and pulling is good for the muscles.

Burn Calories With Play

Skipping the gym is easy when there are so many better ways to work towards weight loss. Learn a new sport like tennis or golf. Join a basketball league or a volleyball team. If there’s a community pool in the area, jump in and swim some laps.

play with kidsGet outside and play with your kids at the park. go bike riding or take a long hike. All of these activities will help you slim down and keep you mentally fit as well. Having fun is good for you.

As you can see, whittling your diet down to only chicken and broccoli is not necessary. Running excessive miles on the treadmill is not necessary. All you need to do, while making healthy food choices, is to pay attention to your everyday activities. There are plenty of opportunities to stay active and get moving. Avoid sitting and lounging. Get outdoors and get your weight loss goals in sight.

How To Stay Motivated To Lose Weight

Staying motivated to lose weight is a key element of the overall weight loss process. Without the drive, you can easily drift off and abandon your weight loss goals all together. A few tips on how to keep the fire burning can be quite helpful. Most people see a drop in motivation as a sign of failure but the trick is to learn how to stay motivated.

Practice Integrity

If your motivation starts waning off, maybe it is part of a natural process. Everyone deserves a break and you should consider taking a break from your exercise plan or diet for one or two days. If you are feeling overwhelmed and your body needs a short break, it could be just what you need to stay on track.

Another useful technique is to practice integrity in other areas of your life. Before you can uphold the promise of losing weight that you have made to yourself, start by sticking with commitments you have made in other areas of your life. Keep promises you make to your friends and family, clean out your closet and you will be surprised at how doing so can strengthen your own belief to stick to your weight loss goals.

Set Goals And Standards

Any venture, including weight loss needs a plan so as to be successful. This means that you should describe your mission and come up with specifics on how you intend to achieve it. Treat your goals as business objectives. Once you have determined exactly what you want to achieve and given it a time frame, you can come up with specific goals.

Set realistic self-standards. Setting goals that you are not able to achieve may kill your morale and make you to stop trying. Instead of comparing yourself to other people who have lost weight, post images of yourself at your healthiest weight to stay inspired.


To prevent yourself from throwing in the towel before achieving your goals, it pays to reward yourself once you have reached major milestones. It may take you months, even years to achieve your final objective but reward yourself say when you have reached the halfway point. Doing so will keep you focused on the final goal.

Don’t Forget To Live

Do not wait until you have achieved your goal to do all the fun things you had planned to after losing weight. Go for that vacation with friends and family and join that dancing class you always wanted to. The main idea is to shift your mindset and live out your goals along the way. There is no need to punish yourself just because you have not yet achieved your goals.

A visual motivator can go a long way in keeping you motivated. Put a special piece of your wardrobe on display as a daily motivator. It is even better if you can hang something you look forward to wearing ad have it close to your dressing mirror. This can help to spike your motivation especially when the well seems to be drying up.

6 Healthy Habits To Lose Weight

health-and-fitnessAccording to the Centers for Disease Control and Prevention (CDC), the cost of obesity related medical conditions in the US in 2008 was $147 billion. Some of these medical conditions include stroke, type 2 diabetes, and heart disease. The good news is overweight people can prevent the development of such diseases if they lose excess weight. Here are six healthy habits to get you started:

Set Realistic Goals

Most people fail to achieve their weight loss goals because they set unrealistic targets. To avoid such an outcome, you should set realistic and achievable goals. For example, you could start with a goal to lose about five to 10% of your current weight. In addition, give yourself enough time to lose weight. For instance, you should not set a goal of losing five percent of your body weight within two weeks. Instead, give yourself a more realistic time limit of about three months or so depending on your work or study schedule.

Reduce Your Meal Portions

To lose weight, you should downsize your meal portions. Remember, the more you eat, the higher the likelihood of gaining weight. An effective way of achieving this goal is using small plates (such as salad plates) to serve your meals. The problem with using large plates is your food portions will look very small, which means you are likely to pile even more food. Extend the same principle to beverages. Serve and drink beverages from small cups (preferably 6 to 8 ounce cups).

Join A Support Network

When you embark on a weight loss program or diet, you should be prepared to go the whole hog. This means months and possibly years of watching what you eat or exercising regularly. To ensure you do not give up after a few days or weeks, surround yourself with a support network of friends, obese/overweight people who would like to shed excess weight, or work colleagues who can motivate you to stick to your weight loss routine. For instance, you could join a group of Weight Watchers.

Avoid Simple Carbohydrates

Avoid foods that contain simple carbohydrates because they tend to cause blood sugar spikes as well as cause weight gain. Instead, eat whole grain foods. According to a study (involving 74,000 women) carried out by researchers from Harvard University, participants who ate whole grains at least two times a day were 49% less likely to gain weight compared to those who chose to eat foods that contain simple carbohydrates.

Exercise Regularly

Exercise is one of the most effective ways of losing excess weight. Figures published by the American College of Sports Medicine (ACSM) show that you need to walk or run one mile to burn about 100 calories. Take note you do not need to exercise rigorously to lose weight. Taking a 30-minute walk every day, jogging, swimming, or dancing can help you shed body fat over time.  Remember to warm up by doing gentle stretches before exercising. This is necessary to avoid developing injuries.

Furthermore, take plenty of fluids like water to ensure you remain well hydrated as you exercise. Exercise also lowers levels of low-density lipoprotein (bad cholesterol) and raises levels of high-density lipoprotein (good cholesterol). Finally, exercise triggers the release of chemicals and hormones that make one feel relaxed and happy, according to ACSM.

Evaluate Your Eating Habits

It is advisable to evaluate your eating habits carefully. Some of the things you should carefully monitor include the types of foods you eat, number of times you eat in a day, as well as snacks that you eat in between meals. You may be surprised to find that you eat calorie-rich foods every hour or so.

burgerIf this is the case, you must change your eating habits immediately. For example, you should stop buying and stocking so called “splurge/comfort foods” such as ice cream, chocolate, buttered bagels, and cakes. This is because eating these high-calorie foods will cause you to gain weight.

You should also avoid eating three or four large meals every day. Instead, eat five or six small meals evenly spaced throughout the day. According to a study published by, people who divide their morning meals into several portions and then eat them at hourly intervals consume 30% fewer calories during lunchtime. In addition, such staggered meal portions cause the body to release less insulin, which means you do not have to worry about blood sugar spikes.

In conclusion, if you would like to lose some weight, you do not necessarily have to starve yourself or spend hours in the gym. Weight control is all adopting healthy habits including exercising regularly, surrounding yourself with a support network, evaluating and changing your eating habits, reducing your meal portions, setting realistic goals, and shunning foods that contain simple carbohydrates. Finally, if you have a medical condition such as type 2 diabetes or high blood pressure, consult your physician before you start dieting or exercising.

5 Useful Strategies To Lose Weight

The foundation of successful weight loss is a healthy diet combined with regular physical activity. However, making permanent changes to your diet and lifestyle can be a challenge, particularly if do not adopt the right mind-set. Consider following these five simple strategies for successful weight loss.

1. Make A Lifelong Commitment

Permanent weight loss takes considerable time and effort, and to achieve your goal, you will need to channel a large proportion of your mental and physical energy into changing your lifestyle habits. When you are planning to make changes to your diet and exercise regime, devise a strategy to address other issues in your life first, such as money worries or relationship problems. If you are able to put these stresses behind you, you will be able to focus all your efforts on following a healthier lifestyle.

2. Set Realistic Weight Loss Goals

Over the long term, it is advisable to aim to lose weight at a rate of one to two pounds (0.5 to 1 kilogram) each week. This means that you will need to burn at least 500 calories more than you take in each day. When you are setting goals, set process goals, such as “swim three times weekly” rather than outcome goals, such as “lose 40 pounds”, as process goals will help you to change your habits, which is the key to success weight loss. Setting smaller, attainable goals will also give you the confidence you need to continue.

3. Strive For Variety

Adopting a new, lower calorie diet can take some getting used to, but cutting back on your calorie intake need not mean restricting your food choices. One way you can reduce your overall calorie intake is by aiming to include a vast array of exotic fruits and vegetables in your daily diet. In particular, you should aim to get your weight loss started by tucking into a nutritious breakfast every morning; choosing low-fat dairy products; eating whole grains instead of refined grains; and keeping your meat consumption to a minimum.

4. Devise A Plan For Dealing With Setbacks

Changing your diet and lifestyle calls can be a challenge, and it is only natural to slip up from time to time. To prevent setbacks from hampering your efforts, you will need to consider ways to overcome the challenges you are likely to face on your weight loss journey. For example, if you are due to work long hours, you may struggle to find the time to keep to your usual schedule of regular exercise, but by planning to exercise before work or during your lunch break, you will be able to take care of your workout and take care after yourself.

5. Reward Yourself

Losing weight is hard work, especially if your loved ones do not aspire to achieve similar goals. To keep yourself motivated, set mini goals and reward yourself whenever you reach them. For example, you could treat yourself for swimming three times a week. When it comes to choosing a reward, avoid food-based rewards that will throw you off course. A luxury, non-food reward could take the form of a spa day with friends, a new pair of jeans, a trip to the movies or a new book or magazine. By choosing a meaningful reward, you will reinforce your weight loss resolution.

Weight loss is not just about dieting and exercising, it is about addressing your body and mind. When you arm yourself with the following strategies, you will be able to motivate yourself to stick to your weight loss goals and maintain your healthy habits once you have reached your ideal weight.