If You are sick of losing the same weight over and over, and feeling like a failure because your last “diet” didn’t work, try these tips to not only lose weight, but lose it for good. I have watched hundreds of clients over the years and almost without exception, those that lose their weight once and for all have these six basic habits as a part of their lives.

Before you take action, think carefully about whether you really need to lose weight. You should calculate your BMI (body mass index) to see if you are already the right weight for your height.

If your BMI score indicates that you are overweight, the best way to lose weight and keep it off is to eat a healthy, balanced diet and get plenty of regular exercise.

Keep a food diary:

For at least five days and up to a week, keep a pen and paper handy and write down everything you eat, how much, where and when you ate it and who you ate with. try to write it down as you eat it. Most people find that when they try to remember everything at the end of the day, they leave something out. I have also had clients tell me that they didn’t eat something because they knew they were going to have to write it down. Be completely honest with yourself. You don’t need to show anyone the results, but most will be very surprised by them. Particular environments and people can often trigger certain eating behaviors that are redily apparent when you use a food log. free fitness journal/food log.

Don’t eat too little:

Very low calorie diets will, in the short term, help you lose weight but they’re extremely difficult to maintain. You’ll gradually become tired and irritable, lack the energy to exercise, and people won’t want to eat with you because the long list of ‘taboo’ foods renders restaurant menus, and even family meals at home, unsuitable for your overly strict diet. For a more detailed description of the effects of low calorie diets click here.

Dieters are often tempted by foods labelled as low fat, but low fat does not always mean the food is low in calories. Don’t cut out all fat from your diet because your body needs some fat to work properly. However, make sure that you choose unsaturated fats, such as sunflower or olive oil, rather than saturated fats, such as lard and butter.

The best advice is to eat normal foods, but in moderation, and only have fatty foods, like crisps, chocolate and cakes as an occasional treat. The time of day that you eat is also important. Eat a healthy breakfast soon after getting up and try to avoid eating late at night.

Slimming pills should only be used if you are obese (extremely overweight) and if your GP has prescribed them for you. Do not buy them for yourself because they can have lots of side effects and will not benefit your long-term health.

Neither feast nor fast:

They weren’t kidding when they said “breakfast is the most important meal of the day.”

Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals per day. This will keep your metabolism bustling and yuor blood sugar level even to help avoid binging.

Freshness Counts:

The packaging and processing generally found in “convenience” foods generally reduce the nutrient values of foods and substantially raise the caloric content. The American Dietetic Association recommends at least 3 – 5 servings from the fruit and vegetable group per day.

No time to prepare “home made meals? Try preparing in bulk on the week ends to make healthy choices readily available. Cut up a large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up veggies. I usually prepare a weeks worth of chicken or pork so i can quickly re heat it and add it to any recipe.

Hydrate your way to quicker weight loss:

Drink water ahead of coffee, tea, or soft drinks. Including the ‘hidden’ water we consume in food, we need 64 oz. per day. More is recommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.

How much do we need to drink? In general you should be drinking enough water per day so that your urine is nearly clear.

The British Dietetic Association guidelines state that an average adult should consume 2.5 litres of water per day. This intake needs to be increased during periods of hot weather or during and after periods of physical activity.

Eat less, exercise more:

The great thing about food diaries is they show you much where you can cut the number of “extra” (calories). Many people eat out of habit when they are not even hungry. you may also need to make dietary changes if you begin or increase the intensity of a fitness program.

I know, you are going to say, “I don’t have time because …(insert your favorite excuse here) Ask yourself this…”how much more energy will I have when I am not carrying around this extra _____ pounds? How many more things will I enjoy and feel god while doing when I am in a fit healthy body? Is it worth a few minutes a day to incorporate these simple habits into your day?

Aim to do a minimum of 30 minutes exercise a day, which can be anything that makes you slightly out of breath and warmer than usual. You do not have to go to the gym to exercise. Your exercise programme can include walking or cycling to and from work, a brisk walk at lunchtime or using the stairs instead of the lift.

If you have not exercised recently, you should visit your GP for a health assessment before beginning an exercise programme. It is also important when starting to exercise that you build up gradually.

If you decide to use a gym to exercise, ask a gym instructor to advise you about how to warm up, use the equipment and machines such as treamills and bikes, and cool down. As you exercise more often, you will be able to increase the length and intensity of your workout.

To keep your weight down in the long term, make exercise part of your weekly routine. To increase your chances of keeping up your exercise programme, choose activities that suit your lifestyle and that you find enjoyable.

Sometimes it’s more fun if you have a friend to do exercise with. Alternatively, you could join a fitness class or take up a team sport to make physical activity a sociable and regular habit.

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