The Most Effective Weight Loss Program Involves Better Habits

Every member of the family probably recognizes the best way they can stay fit and remain slender, even if they require significant amount of weight loss. Typically, fit families are those that have established habits based on a healthy lifestyle. This is often challenging within a busy home, where both parents are off working throughout the day.

Managing a weight loss system in an active family requires dedication of consuming a balanced diet, and performing regular exercise. While it might appear to be much more convenient to simply stop by the fast food joint for dinner, than to prepare a healthy meal, in the long run it can cause significant issues and diminish the health of the family.

An effective weight loss program to keep the family fit and slender requires basic steps. These include:

Do Not Forget Breakfast – Yes it is true that the most essential meal of the day is breakfast. Without it, the body’s metabolism will quickly slow down, making weight loss significantly more challenging. By creating a healthy breakfast at home, loaded with low-fat proteins, vegetables and fruits, whole grains and low-fat dairy products is essential to a healthier lifestyle.

30 Minutes of Exercise a Day – Signing up for a gym that is 10 or 15 minutes away from home is usually a waste of time. Consider gathering the entire family together to enjoy a brisk walk or some effective activity. Attempt to keep the family workouts convenient and short. Remember that the young children will quickly become bored, so mix up the daily activities to keep them entertained.

Purchase Groceries Using a List – Just like you should never purchase groceries on an empty stomach, you should only buy food using a list. It is very easy to select low quality foods simply because they are within sight. If it helps, take along a healthy snack, to enjoy while grocery shopping. This not only benefits you, but also the child that is begging for the purchase of a snack that is truly unhealthy.

Eat Meals Together Every Night – Enjoying the family meals together at dinner time is the perfect opportunity to entertain each other, and stay connected. It helps develop better weight loss strategies, by eating the correct portion sizes. Avoid bringing cell phones to the table, or watching TV during dinnertime.

Set a Pre-Determine Bedtime – Everyone in the family including the parents requires an essential night’s sleep to maintain optimal health. Without it, it is easy to put on weight, causing everyone in the family to get on a weight loss program. By setting a routine bedtime for every member of the family, everyone can be assured of receiving a minimum of six hours and an optimal level of eight hours of quality sleep every night.

When the family eats right, by developing better habits, there is no need to create a weight loss system, because everyone is slender and fit. However this takes determination and dedication from every member of the family, especially mom and dad.

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Healthy Eating Tips for Losing Weight

Follow these healthy eating tips and you could soon get closer to your weight loss goals. Losing weight isn't rocket science, in fact it is surprisingly easy once you know how.

1. Eat more starchy foods - many people think that starchy foods like potatoes, rice and pasta are fattening but they do actually contain fewer calories on a gram for gram basis than fat. Choose wholegrain rice and pasta, eat your potato skins and try to include something starchy in every meal. You'll feel full for longer which will help to keep you from snacking later.

2. Eat plenty of fruit and veggies - the recommendation is to eat at least five portions of fruit and veg every day but realistically speaking how many people actually do that? Even with the best of intentions many people find it easier said than done. Fruit juice can count as one portion just so long as it is 100% pure and unsweetened, apart from you can always chop a banana or sprinkle a few strawberries onto your breakfast cereal and reach for a piece of fruit for a mid morning snack instead of a cookie.

3. Eat plenty of fish - fish is good for you and is literally packed with protein, vitamins and minerals. You should try to eat fish at least twice a week with one of those being oily fish for the fantastic Omega 3 fats they provide. There's a great choice of oily fish including salmon, trout, mackerel, fresh tuna, herring, pilchards and sardines. Frozen and canned fish does count but remember that some canned fishes have a high salt content, which leads to our next weight loss tip . . .

4. Cut down on the salt - even people who don't sprinkle salt over their plate can still be getting too much salt. Many soups, breakfast cereals, breads and sauces have already got lots of salt added. Salt raises blood pressure and high blood pressure increases your chances of having a stroke or heart disease.

5. Eat breakfast - some people think that skipping breakfast will help them to lose weight but in actual fact this is very far from the truth. Eating breakfast is actually helpful for people who want to lose a few pounds. Healthy breakfasts include whole meal cereals with a little sliced fruit and low fat milk, alternatively how about some whole wheat toast. Just eat something!

6. Drink plenty of water - this helps to stop us from becoming dehydrated. We should drink more than a liter of fluid each day - water, fruit juices and milk all count but steer clear of sodas and fizzy drinks.

7. Cut out alcohol - if you seriously want to lose a few pounds then this is one important step - alcohol is laden with empty calories. You get no goodness from it but it sure helps to pile on the pounds. If you do want to have an alcoholic drink you should choose a glass of wine over beer every time.

Following a few of these simple tips and guidelines really will help you to lose weight but remember that slowly, slowly is the key. This is not a diet, it is subtle lifestyle changes which can help you to lose weight and keep it off.

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Common Myths About Weight Loss

There is so much talk about how to lose weight that it can be sometimes a little difficult to decide which the facts are and which is pure fiction. Here are a few of the most common myths about weight loss.

The only way to lose weight is with a radical exercise program - myth. The best way to lose weight and maintain your healthy weight is to make small changes to your diet and lifestyle which you can adopt for the future. Losing weight begins in the kitchen not in the gym. By all means you should incorporate some activity into your life but you've still got to watch what you eat. Eat less, move more, lose weight and feel great.

Healthy foods cost more than unhealthy foods; I can't afford to lose weight - myth. The truth is that it is often cheap to eat a healthy diet than it is to buy pre-packed, processed foods. You will pay a lot more for a ready meal which is high in salt and fat than you would have to pay to buy the ingredients fresh and make it yourself.

The best way to lose weight is by starving yourself - myth. The fact is that you are unlikely to sustain any weight lost due to a crash diet, as soon as you start eating again you are likely to pile the weight back on again plus a few extra pounds. Crash diets are so difficult to maintain that as soon as you start to eat again you often eat more than you actually need. The best way to lose weight is to adopt a healthy eating lifestyle whereby you can lose weight slowly and keep it off without ever feeling hungry.

You must stop snacking to lose weight - myth. It isn't the fact that people take a snack that's the problem; the real problem is what they choose to snack on. Lots of people need to snack between meals to keep their energy levels up, particularly those people with an active lifestyle. Many snacks are high in sugar and fat so avoiding things like chips, cookies and chocolate and replacing them with things like fruit or vegetables means that you can enjoy a snack without gaining excess weight.

Drinking lots of water will help you to lose weight - myth. Although this one is almost true! What happens is that the water keeps you hydrated (very important for your health) which stops you from getting the urge to snack. People who are thirsty can often mistake the signs for hunger and reach for something to eat when in actual fact a calorie free glass of water would have done the trick.

There are many more weight loss myths which I'm sure you've heard of, this is just a snapshot of some of the most popular misconceptions which people have about how to lose a few pounds. Remember that adopting a healthy eating and exercise program is really the only way to lose weight healthily and maintain the new you.

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Portion Sizes – The Secret to Weight Loss

There are actually many things which you need to get right in order to lose weight, it's all about eating the right things and getting enough daily exercise but portion sizes certainly plays a large part.

People are getting fatter with obesity levels rising across the country and many studies suggest that this is directly proportional to the way that our portion sizes have grown over the last couple of decades. Whenever we eat calories which we want but don't need they are the ones which cause our waist bands to expand - but if those calories weren't on our plates in the first place we really wouldn't miss them.

There have been a few University studies over the past couple of decades which has all come up with the same sort of criteria - portion sizes have grown significantly in many of the key food groups.

One of the main problems is that whenever we have a plate of food which contains more food than we actually want or need we will usually eat it anyway without even stopping to think about it. Thinking about what you eat and stopping when you feel full is a great tip for weight loss but one which many of us choose to ignore or forget all about. Many of us eat whilst watching television, listening to music or talking to our families and don't stop until we've cleaned our plates.

Not only are we eating bigger portions these days, but many of the food which is already high in calories is now even more calorie laden than ever before. Salty snacks have had an increase of 93 calories in every portion over the last twenty years, French fries by almost 70 calories and the number of calories in a hamburger has been increased by a whopping 97 calories. Not only are we eating more food than we need but the food which we eat has more calories in them than ever before - that's a real double whammy for anybody who is trying to lose weight.

The trouble is that we now live in the era of "supersize" - every time you walk into a fast food joint you are given the option of "super sizing". Is there any wonder that we are turning into a nation of supersized people?

There are a few sneaky ways in which you can control portion sizes at home without feeling like you are doing without something.

" The first thing to do is to use smaller plates - a small plate which is piled high with food will subconsciously tell your that there is plenty whereas a large plate with just a small amount of food might look like you're not getting enough.

" Reduce the portions of the "naughtier" foods whilst filling up the plate with plenty of other food is another alternative. Instead of a great pile of French fries with your burger just take around one third of the portion and fill the rest of your plate with a nice healthy salad. The plate is still full, you will still feel full when you've eaten it but your calorie intake will have been substantially reduced.

Smaller portion sizes really are a great weight loss tip.

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Weight Loss - Understanding Gastric Bypass and Lap-Band Surgery

Whilst the majority of overweight people still try to lose their extra pounds through a combination of diet and exercise, or using weight loss products, such as diet pills, weight loss surgery is fast becoming an appealing option for many others.






Most physicians will advise that weight loss surgery should be only be used as a last resort, but for those that have struggled without success to lose those excess pounds or are impatient to regain a slender figure the thought of achieving that virtually instantly makes surgery a tempting proposition.






Gastric bypass and lap-band operations are amongst the most popular types of weight loss medical procedures. A gastric bypass operation involves the stapling of part of the stomach and for this reason it is sometimes referred to as stomach stapling. During the surgery, the surgeon will close off a portion of your stomach, decreasing the capacity of the stomach to take in large amounts of food. He or she will also reroute the intestine, so that food intake will only arrive at the desired part of the stomach. This results in you eating less as your new smaller stomach soon fills and you aren’t able to eat to excess.






However, a gastric bypass medical procedure isn’t suitable for everyone. Most physicians will usually require that the patient meets a certain obesity level before they even consider the operation. There are exceptions to this when a person’s health is being affected by their weight or some other illness such as diabetes and whilst they may not meet the obesity requirements, their health is at risk if the surgery isn’t done.






A popular alternative to gastric bypass surgery is lap-band surgery. It works on the same basic principle as the gastric bypass surgery, reducing the volume of the stomach, with the main difference that the stomach doesn’t have to be stapled; instead an adjustable band is utilized. One of the main advantages, and reason for its popularity, is that the band can be easily adjusted or removed when needed.






Gastric bypass and lap-band surgery are not the only weight loss surgeries out there, but they are amongst the most popular. Thousands of people unable to lose weight through normal means have achieved some remarkable results.






However, surgery should always be a last resort and you need to talk to your doctor and get their advice before making any decisions. After the surgery you may find it a bit of struggle adjusting to your new regime, but like everything else you do become accustomed to it. Weight loss surgery is a radical step but the only person that can make the choice as to whether they want to follow those procedures is you.






On a final note it is recommended that you explore all the options available to you for losing weight before going down the path of a cosmetic procedure. You need to keep in mind that the majority of these procedures are not covered by medical insurance so you are probably facing a substantial cost, unless your doctor has identified your situation as being life threatening.
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Beginning Your Weight Loss Journey

Losing weight is something many people struggle to do for various reasons. While body image and self-esteem are certainly oft-cited reasons, there are also many heath benefits to losing weight. The most common are reductions in risk of diabetes, heart disease, and cancer. Losing weight helps lower cholesterol, blood sugar, and blood pressure, all of which are beneficial when regulated. Fortunately, there are several easy steps that anyone can do to begin their weight loss journey. These are small changes that anyone can make to their life which will help them skip the crash diets and begin to nourish and feed their bodies.






First, recognize that food is fuel. For many people, food has emotional stigma attached to it, which often triggers cravings. Starchy foods like pasta and sweet foods like cake are good examples of this idea. The emotional release that accompanies these foods can overshadow the detrimental affect that they have on health and wellbeing. By recognizing that food is simply fuel for your body, food ceases to have an emotional hold on you and your mind.






If you are trying to lose weight quickly, the best food to nourish your body with has been proven to be lean sources of protein, cruciferous vegetables, and complex carbohydrates like brown rice. Since making all of these changes to your diet at once can be overwhelming and daunting, make small changes instead. A few easy swaps include brown rice instead of white rice, wheat bread instead of white, and sweet potatoes instead of regular potatoes. Remember, anything that is overly processed or contains lots of added ingredients is not going to fuel your body, it’s going to take longer to process and put more strain on the organs responsible for filtering. The most important thing to remember during this phase is that you don’t have to be perfect. In fact, most healthy eaters recommend an 80/20 split between healthy eating and splurges. If you really want a cookie, go for it, because moderation is the key here.






Now, lets talk about some easy tips for weight loss. The most common tip is to drink water. Water is an invaluable resource to the human body, as it is made up of roughly 70% water. Drinking a glass of water anytime you feel hungry can help ensure that your body isn’t confusing dehydration with hunger, which is a common problem. Another good idea is drinking water before and after a meal, which aids in digestion and helps you to feel fuller. Another tip that really seems to help dieters is to swap out large plates for smaller dishware. When plates are smaller, it appears that you have more food, and you aren’t tempted to take more to fill in the gaps on your plate. This advice is simple but can do wonders for tricking your brain.






Perhaps the most important part of beginning your weight loss journey is to find a like-minded community to join. The Internet is a great resource for this. Finding support has been proven to up your chances of success in a weight loss journey. The most important thing is to stick with it and not give up.
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Hidden Dangers Of Rapid Weight Loss

Weight loss is a big issue for an important part of the American population. Even from young age we are subject to temptations such a fast food, sweets and carbonated soft drinks, which are poor in nutrients but rich in sugar, preservatives and empty calories. Once an individual passes a certain weight limit, controlling it becomes practically impossible. This is where the diet struggle begins.

Experience shows that many overweight people want to shed their pounds as fast as possible. The most determined ones will starve themselves, hoping they will regain the looks they once had. Those persons ignore the fact that by starvation, the body is deprived of those nutrients that are needed to support life. This is how they can develop severe anemia or other nutritional illnesses. When this happens, they resort to doctors who put them back on real food. Soon, they return to their unhealthy eating habits and the pounds return, many times even in bigger numbers.

What is it considered rapid weight loss? Traditional diets state that everything that's more than 2 pounds a week is considered rapid. The calculation is based on the conversion of pounds into calories. If a weight loss program assumes a calorie deficit bigger than 1000 calories per day, it will be very hard to compensate with exercise, therefore the person won't be able to secure the minimum amount of nutrients the body needs.

It's funny what people would do to lose a few pounds as fast as a couple of days. They have short term objectives. For instance, a girl might want to lose a three-four pounds from Monday to Sunday, because she's going to a date or a party and she wants to fit inside a certain dress she loves. For that matter, she'd starve herself for five days, without considering she might harm her stomach or even trouble her metabolism. If she doesn't make sure she drinks enough water, she might also experience dehydration. This is a big price to pay for simply fitting into a dress.

A long term low protein diet will cause malnutrition. It will also lead to diminishing the muscular mass, because the body will consume its own protein when it doesn't find it in the food. Protein is found in muscles. When you lose weight, you want to get rid of the fat, but keep your muscular mass intact. This is why you need a minimum protein intake no matter what diet you choose.

Experience shows that rapid weight loss significantly increases the risk of developing gallstones. This risk occurs whether or not the weight loss is intentional. If it is unintentional, a visit to a physician is recommended as soon as you notice it, even if you were overweight, so losing weight without doing anything for it seems awesome.

There might be situations when rapid weight loss is actually needed and recommended by a doctor. Weight loss surgery, for instance, may require the patient to lose a significant amount of weight in order to become eligible. However, such cases will always be closely monitored by doctors, so the risk of developing secondary conditions is minimized.

If you were just thinking to start some rapid weight loss diet, consider talking to your doctor first. Your body will thank you.

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How To Ramp Up Your Weight Loss Efforts

If you are looking to add a little extra get up to your weight loss efforts, then you have to think creatively. Weight loss is a way of life, and it means that you actually keep the weight off afterwards too through lifestyle changes that you make. So let me tell you about some things I've been doing lately to help my efforts when trying to lose weight.

I really focus on my exercise plan. There are two things here that I make sure that I do. First, I make sure that I commit myself to each workout and do not miss any of them. In order to do this, I switch up activities often, and I find people to work out with. This keeps me inspired and motivated. Second, I do things outside of my exercise regimen that find me getting that extra activity in each day. For instance, I take a walk after dinner with my husband. Now, this is enjoyable and our alone time, but it's also exercise as well. Another example is when I take the stairs when coming back to my condo. I live on the 7th floor, and that gives me a little extra workout a few times each day. I actually enjoy it because I know I am working towards my weight loss goals.

You see, it's very important that you make those little decisions that can aid in your weight loss. Each small decision builds on another, and this means when it comes to the activities you do, the foods you eat, and just about everything you can dream up. If you really think about it, there are so many opportunities to impact your weight loss in a positive way each day.

I also like to do a little juicing. My favorite breakfast used to be biscuits and gravy. Sure I have the less fat option of this breakfast from time to time, but I have to really think about what I'm eating. I have really gotten into juicing for breakfast. I can have a delicious smoothie that provides me with all the nutrients I need to jump start my day.

One of the worst things you can do when trying to lose weight is to eat too late in the day. It's worse than skipping breakfast. I found myself a few times eating too late at night, and it felt like it took days to get myself back on track. You see, your digestion doesn't get a chance to do its thing properly.

One other thing I like to do is to enjoy cooking. Sure, I don't have the time sometimes, but I sure do like to try. For instance, I'll look up recipes online that provide a way to eat my favorite foods with less calories and fat. You think I'm going to go without eating chocolate? I make my chocolate recipes, and I find ways to eat just about everything I like from time to time.

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Wrong Weight Loss

The single, most important thing about weight loss is the method. It all starts there. Results can be achieved with a number of different methods, and there is always more than one way to get from A to B, but the method you use to get there often contributes to whether or not you arrive.

Equally, there are some method to lose weight that are shortsighted, unlikely to work, or just plain dangerous.

The most popular, almost "tried and tested" method of weight loss is dieting. The problem with dieting is that it doesn't really work, and where people do manage to succeed with it, they often end up putting the weight back on, plus more, further down the road.

For me, dieting is just counter-intuitive. The key to losing weight is burning calories, not starving yourself of them. To burn calories, you need to have a fully functioning metabolism. If you can burn more calories in a day than you can eat, then you will start to lose weight.

This is where the miconception about dieting comes in. People think "Instead of burning more calories, I will just take fewer in".

Actually, this doesn't make sense. When you take fewer calories on board, your body doesn't have enough fuel to work properly, so it reduces the metabolism to compensate. You are taking less on, but you are also burning less.

There might end up being some weight loss at some point, but as soon as you start eating again, you put the weight back on rapidly.

Moreover, when your body does burn fat to turn it into fuel, it actually uses up protein first. If you are not eating enough to replace those proteins, all that will happen is you lose muscle mass, which does reduce your weight, but the fat will still be there underneath.

Eventually, you might be on of the lucky ones to hit their "target weight" using this method. Hooray! You can eat again! Now you are piling fat back on top of fat. This is not going to have a good outcome.

What is my solution?

It just makes sense to give your body the fuel it needs. I am not saying to go out and eat as much as you want, I am saying eat smart. There are healthy, nutritious foods out there that will give you everything you need, but for only 100-200 calories.

This is going to help keep your body working efficiently, burning calories and fat, but keep your muscle mass, only take on a few hundred calories, and not have to starve yourself in the process.

People who use this method not only find it easy to keep going, they tend to wind up healthier, and as a result they keep the weight off.

I'm not one to believe "My method is the best and everything else is terrible," but I do think it appears more like common sense than dieting. It makes sense to me that if you give your body what it NEEDS, it will function correctly, and will reach its ideal weight naturally.

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My Weight Loss Success Story

I would like to tell you about my weight loss journey. A journey that saved my marriage, my relationship with my children and certainly my life. Hopefully, by reading my story, other overweight people will find hope that one day they will be able to pass on a story of successful weight loss.

At 38 years old, and weighing in at 329 pounds, I was walking a tight-wire, teetering on the brink of divorce, ruined family relationships and possibly death. While my husband was supportive, he found that he was no longer physically attracted to me, and told me so. I was devastated, but couldn't blame him. My children were disappointed that I could no longer play with them, or join in family activities. I suffered from hypertension, sleep apnea, arthritis and several other weight-related issues.

I had not been obese all of my life. I was always ten to twenty pounds overweight, but I looked and felt good, and was happy with my life. My weight problem began to creep up on me after I married, and began to have children. I gained weight with each pregnancy, and after three births, weighed over 200 pounds.

I tried several diets in an effort to lose the weight, and I did lose approximately fifty-five pounds. Things were going well until my father found out he had terminal lung cancer. Our whole family was devastated. He passed away fourteen weeks after the diagnosis, and I could not cope with losing him. I began eating all day long to numb the pain, and when I wasn't eating, I stayed in bed and slept so that I didn't have to face reality.

I could see what was happening to me, but I didn't have the power to overcome it. My husband began to withdraw from me, spending more time at work, and with his friends. I worried that he might cheat on me, but I didn't have the energy to care. My children had to spend too much time alone, or keeping each other company while I began to drown in my sea of sorrow. My weight began to rise again, and I eventually ballooned to over 300 pounds, a number that scared me to death.

My epiphany came one day when I heard my 5 year-old daughter ask her daddy why mommy was so sad, and didn't play with her anymore. My husband was so distraught by this, he warned me that if I did not get help, he was thinking of leaving me.

I began to realize that I needed to do something, and now. I made an appointment with my physician, and he immediately put me on an anti-depressant medication which turned my life around after a month or so.

Now that I felt better, I began to work on my weight problem. I sought counseling for my grief, and as my heart healed, I was able to begin an exercise program, and start eating better.

I chose not to follow a diet plan, but did a lot of research on the Mediterranean way of eating. I began to eat more salad, vegetables and lean protein, such as chicken and fish. I snacked on almonds and pumpkin seeds, along with Greek yogurt with a handful of berries mixed in. I gave up white bread, sugar and soft drinks. I lowered my carbohydrate intake, and ate whole-grain breads and enjoyed fruit instead of chips and sweets.

I began to lose weight, quickly at first, then slowing down to approximately 2-3 pounds per week. It has been almost a year, and I can proudly say that I have lost 90 pounds. I have a ways to go, but seeing how proud my family is of me, and how great I look and feel gives me the motivation to press on.

If you are suffering from obesity, I would recommend doing what I did. Stay away from fad diets, and counting calories and carbs. Instead, learn how to eat nutritiously, and create an exercise plan. If you are depressed, as many obese people are, get help. You will be amazed at how your life will change for the better!

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Things to Do This Week to Lose Weight

Once you've made the decision to lose some weight then it's time to take action. Thinking about losing weight won't make any difference to the weighing scales and it won't make the button any easier to fasten on your pants, if you want to lose weight you've got to actually do something about it.

Here are some things which you should do this week at the start of your journey to a lighter, fitter you.

Make a Plan

Before you head off to the supermarket and pick up a bunch of salad along with your usual jelly donuts, stop and make a plan. Losing weight starts in the kitchen and what ends up in the kitchen starts on your grocery shopping trip. A healthy weight is only achieved by eating healthy, balanced meals so plan out your weekly menu and try to stick to it. Look for fresh foods and choose low fat or healthy alternatives to your usual favorites.

Make Your Own Treat

We all need a treat every now and then to prevent boredom from setting in. Some people like to treat themselves with a pizza, others like a takeaway. Think about your favorite treat and how you can make it at home using alternative healthier ingredients. Lots of popular takeaway dishes can be replicated at home with fewer calories yet equal or even more flavor. If you really can't give up on your takeaway then try to think about choosing one which is healthier than your usual meal. Every little helps.

Get Active

You are going to need to increase your activity level if you are really serious about losing some weight so now's the time to start thinking about what you 're going to do, where you're going to do it and how often. The amount of physical activity which is right for you is largely dependent upon your age. People aged between 20 and 60 years should aim for at least 30 minutes moderately intense aerobic activity five times per week - this could include things like brisk walking and cycling or taking up some sort of exercise class. If you really want to lose serious amounts of weight you may need even more than that.

Watch Out for the Danger Zone

Everyone has their potential danger zones lurking in the days ahead, think about them and decide upon a plan of attack. The danger zones could be the times when you are most likely to eat lots of high sugar foods - maybe because you will be eating out or maybe because it's the end of a long, hard week and you usually treat yourself to something naughty. Plan ahead about how you can limit these danger foods but don't be too hard on yourself, everybody needs a little treat sometime.

The most effective way to lose weight and keep healthy is by adopting a lifestyle change and these could be the first steps towards your healthier lifestyle. Not only will you lose weight but you will also feel fitter and happier than you could imagine.

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