Small Changes to Weight Loss

As much as many of us who are over-weight do not like to admit, it is our past and current eating habits that have us looking the way we do today. We need to make many small changes to our eating and drinking habits to reach our healthy weight. It is a long term vision with many short term goals.

Understanding weight lose takes time but it is important to know that you need to consume less energy than you use in order to lose the extra kilos. The best way to ensure that you are burning more kilojoules than you consume each day is to focus one day at a time on small changes.

1) Start by keeping a food diary. It will make you aware of how much you are eating and drinking. By recording your daily intake of both meals and drinks you will be able to keep track of your calorie intake and see where to cut back.

2) Try swapping certain foods. If you like to snack on a marsbar, change this snack to a healthy snack like 8 medium strawberries instead as it could save you about 70 calories and add to your daily fibre intake.

3) Learn to read food labels. By reading food labels you will be able to work out your calorie intake and swap different brands. For example, you could save 50 calories by just changing your breakfast cereal, or save 100 calories by changing form sour cream to salsa.

4) Enjoy 5-6 meals/snacks per day as eating more often curbs your appetite and boosts your energy and improves your metabolism. The reason your metabolism is improved is that the process of digestion itself burns kilojoules.

5) Exercise will be required to lose weight and keep it off. It is via exercise that you will improve your muscle tone and trim centimetres from your figure. Without exercise your weight loss comes from lean muscle tissue. Exercise will also improve your metabolic rate. When you introduce exercise to your daily routine, start slowly. 3 x 10 minutes is better than no exercise at all. Also note that exercise comes in all forms, housework, gardening, playing with the children, walking the dog.

6) Drink 8 glasses of water a day as water suppress the appetite and helps the body metabolize stored fat. Water also helps rid the body waste and during weight loss there is a lot more body waste to excrete. If you are hungry always drink a glass of water first and wait ten minutes, you may have mistaken thirst for hunger.

7) Ask your friends and family to support you. Share your goals, talk about your goals and with support you too can start small changes that will lead to a healthier life style and weight loss.

Angela Emde
Wellness Coach assisting others take small steps to a healthier life. http://www.slim4summer.com

---

Ive Been Dieting for Five Minutes - Am I Thin Yet?

When Instant Results Take TimeYesterday I decided to "get back... Read More

Eat More Often to Lose Weight

I'm sure you have heard it before, but one of... Read More

FAT LOSS: The Truth On Fat Loss And How To Achieve It!

Fat Loss in GeneralThis morning I conducted a search engine... Read More

How To Avoid Gaining the Holiday 7

As the holidays approach, a frequent question from my clients... Read More

Dealing with Childhood Obesity

Experts tell us that overweight or obese children have reached... Read More

Questioning Cardio for Weight Loss?

Q: I've heard you mention that you don't need tons... Read More

Spot Reducing is For The Laundry

· Can you give me an exercise that will get... Read More

Weight Loss Diets with Negative Calorie Foods

Negative calorie foods are said to use more calories to... Read More

Snack Ideas for Kids That Wont Wreck Moms Diet

If you are a mom at home on a diet,... Read More

Weight Loss: Weight Loss is All in Your Mind!

"The kind of thoughts that you plant in your mind,... Read More

The Missing Ingredient in Your Diet That is Keeping You Fat and Tired

Whenever I hear someone say they just can't lose weight,... Read More

Put Down That Brownie! Just One Bite Can Knock You Off Plan

It is very important for low carb dieters to stick... Read More

Bodybuilding Weightloss Diet Tips And Strategies

Just the facts on bodybuilding weightloss strategies that work. No... Read More

Taking Control of Your Cellulite

Cellulite happens to us for many reasons. Some reasons-- like... Read More

Gastric Bypass Patients Succeed Eating High Protein Diet

The first rule for successful weight loss and weight maintenance... Read More

Weight Loss Success -- The Most Important Determinant

Adherence to diet for one year, not the specific diet... Read More

Little Weight Loss Goes A Long Way

From driving up your blood pressure and cholesterol, to increasing... Read More

Excess Weight - Is It Going To Kill You?

For many years, the experts, including our government have been... Read More

Weight Loss and Huricanes? Weathering the Storm!

Do you know this year Florida will go through a... Read More

An Interesting Look at Mini Gastric Bypass Surgery

Gastric bypass surgery has many forms and can involve stapling... Read More

Role of the Stress Hormone in Weight Control!

Eating when under stress isn't just about filling an emotional... Read More

Reading Labels

Reading labels is an essential part of any weight loss... Read More

Gastric Bypass Surgery ? A Mortality Rate to Be Scared Of?

Success stories on the gastric bypass are everywhere, but how... Read More

Phentermine Generics & Brand Names: How To Avoid Prescriptions Riddled With Impurities

Which diet pill are you currently taking for your weight... Read More

The Top Ten Things You Dont Want to Hear About Losing Weight

(But What You Need to Know if You Want to... Read More

Coris Creations - Salmon Burger Atop Veggies

There's nothing more fun then being creative with food and... Read More

Milk: The Weight Loss Drug

Lose Weight - Grab A GlassIn childhood, we heard it:... Read More

Weight Loss: Goal-Setting for Success

If you were going to travel to the other side... Read More

Japanese Weight Loss Secret

Recently, I read an article from Japanese magazine that by... Read More

Before You Burn - Information About Weight Training Routines For Beginners

Information About Weight Training Routines For BeginnersSo you need to... Read More

Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you... Read More

The Secret Key To Permanent Weight Loss!

With this key, I GUARANTEE YOU WILL LOSE ALL THE... Read More

What Low Carb Dieters Should Know About Nitrates And Nitrites

Nitrates and nitrites are preservatives that are added to certain... Read More