Enjoy a variety of nutrient rich foods
Research suggests that we require over 40 diverse nutrients for a healthy lifestyle and no one ‘super food’ can distribute this exclusively. This calls for you to benefit from a varied diet, sampling foods throughout all food groups. Ensure to embrace wholegrain cereals, fresh fruit & vegetables, lean meat, poultry, fish and dairy products. All foodstuffs should be eaten in moderation and how much you consume depends on your build and activity levels.

Get to grips with your 5-a-day
As mentioned before, the superlative way to gain nutrients into the body is by eating a varied mix of all the food groups. Aim to eat 5 fruit & vegetables daily, 6-7 helpings of wholegrain cereals, and low-fat dairy products such as cheese and yogurt. If you find certain foods uninspiring, look-up new tasty recipes to try.

Find your ideal weight and stick to it
Being over-weight can be very detrimental to your health, causing the onset of strokes, heart attacks, diabetes, types of cancers and heightened blood pressure to mention a few health problems. On the flip-side, being under weight can be just as disadvantageous by escalating the chances of osteoporosis, menstrual and fertility problems and other health problems. Identifying your ideal weight depends on your height, age, sex and genetic make-up. However, once you are at your ideal healthy weight you should aim to stay there. This can be achieved by eating healthily and partaking in regular exercise.

Control your portions
Keeping your portions smaller will guarantee you never over-eat and stabilizes your weight. It also allows you to still take pleasure in the foods you enjoy but in smaller quantities. If you never allow yourself your favorite treats, one day you will cave and binge frenziedly which is exceedingly detrimental to any healthy lifestyle efforts you have achieved. Eat controlled portions of your favorite foods or save them for special occasions.

Another great way to enjoy your favorite treats devoid of guilt is by trying low-fat versions, for example reduced-fat cheese. When plating up your dinner try to aim for half the plate to be full of fresh fruit, vegetables or salad and the rest to contain wholegrain cereals such as pasta and rice followed by lean protein such as chicken, pulses or fish.

Skipping meals is not healthy
It is often tempting to skip meals when you are trying to lose weight but doing so will have to opposite effect in the long run. Starving yourself of food will make the body unsure of when its next meal is arriving, thus storing as much fat as possible. When you are famished it is also easy to forget healthy eating and grab the first thing you can find. Try eating small nutritious meals regularly to avoid unhealthy snacking.

Be a conscious eater
Sometimes we can eat healthily and exercise regularly but for some reason see no results, this can be very disheartening. This can be down to the small eating habits that we don’t even realize we have. The best way to recognize these habits is by making a food diary. For 5 days write down everything that passes your lips and you may well be surprised of the ‘bad’ foods you are eating repeatedly without even realizing how injurious they are for your lifestyle.

Rome wasn’t built in a day
Always remember that there are no ‘super foods’ or rapid fixes when starting a healthy eating overhaul and making too many changes all at once can be detrimental for long term success too. Take one steady step at a time that you can truthfully commit to long term and you will find these changes stick for a lifetime. Start by switching to low-fat alternatives of your favorite foods, swap indulgent treats for healthier one, control your portion sizes and try new recipes.

1. Running exchanges fat for muscle. Muscle is denser and heavier than fat so in the first few weeks of your running program, you will actually gain weight instead of lose and you will think it is not working. Don’t panic, this is normal and if you continue with your program you will eventually lose those extra pounds.

2. Running is one of the most efficient ways to burn fat. You will not find many other forms of exercise which can burn as many calories as you can while running on an electric powered treadmill but one thing to keep in mind is the amount of calories you burn depends on your body weight. As your weight gets less and less so do the amount of calories you will be able to burn.

3. To lose weight you must burn more calories than you eat. Because of this it is a good idea to keep track of how many calories you consume. If you don’t have the time to count calories just try to keep foods which are high in calories to a minimum.

4. Running to lose weight is only effective if done regularly. It is better to run one hour for three times a week than it is to run three hours in one day. Try to run 3-4 times a week but the more days you run the more weight you will lose.

5. The most effective type of running to lose weight is intense running. It was once believed that running slowly was most effective to burn fat but in recent studies intense workouts have been proven to be more effective in burning calories.

6. Mix up your workout for best results. After doing the same workout for a period of time the body adapts and as a result will burn less calories. To counteract this you need to trick your body by doing things differently from time to time. For example, you can run faster, run a longer distance or a longer period of time. You can run on the treadmill or grab your running watch and go on a random route. It really doesn’t matter what you change, the point is to just change something so your body can’t adapt so quickly and you will burn more calories.

1. Little and often
When trying to lose weight and burn fat it is recommended to swap the traditional 3 heavy meals a day for 5-6 smaller meals. Eating a small healthy meal every couple of hours makes the body work more by digesting the food and keeping the metabolism busy thus burning additional calories. Also, eating regularly helps to stabilize the bodies’ insulin levels.

2. Don’t stop moving
A change in diet can be sufficient enough to achieve weight loss results but unfortunately when looking to lose excess fat, especially from the belly, exercise pays a major role. A well-balanced diet can help to maintain any weight loss achieved from the belly but you must set up an exercise routine to keep your stomach lean. Aim for 30 minutes exercise a day, 5 days a week. Some high energy aerobic exercise is great for burning excess weight but remember to add weight resistant exercise to your program to tone up. Try some reverse crunches and sit-ups.

3. Keep hydrated
Scores of people often over look the important role water plays when trying to lose weight and excess fat. Don’t try to drink the recommended 6-8 glasses of water all at once as this will only result in you paying regular visits to the toilet. Instead, have a glass when you first wake up and then drink a glass every 3 hours over the day. This will fill you up between meals and keep your stomach busy. In fact, we can often mistake dehydration for hunger pains and therefore over-eat so keeping our bellies filled with water can save any additional calories being consumed.

4. Don’t stray away from water
A lot of us think drinking fruit juices, tea and coffee counts as one of our suggested 6-8 glasses of water. While these drinks are refreshing they are not advantageous to the body like water. Fruit juices can be very high in sugar which is not what we want when trying to lose weight and extra fat from our bodies. Also, caffeine is a diuretic and essentially helps the emission of water from the body so in actual fact drinking these types of drinks rather then water dehydrates the body.

5. Remain positive
Trying to lose extra fat from the body can be exasperating, both physically and mentally. Lots of sacrifices and changes have to be made to get the belly you hope and dream of so don’t give up at the first stumbling block. If, for whatever reason, you have a bad day then don’t worry as tomorrow is a brand new day. Certify you get plenty of rest, as sleep is indispensable for restoration of the body after exercise. Ultimately, looking and feeling confident about your body will make you appear slimmer without even losing weight so keep your head high, your back straight and walk with confidence!

Regrettably, child obesity commences at a very early age so the faster you stop this happening the less likely your child will contract obesity linked diseases such as heart disease, breathing problems, diabetes and strokes. This article contains helpful tips for parents that will help keep kids at a healthy weight.

Many kids love playing computer games, watching the television or surfing the Internet. This is okay in small doses but alas the multi-media lifestyle of today is damaging children’s health by discouraging outdoor activities. Limit the total of sedentary activity that your family does from day one, if you start off letting your children watch TV endlessly then it will be hard to start limiting it. Instead, have a healthy balance of indoor activity and outdoor activity that your kids will enjoy. Try bike rides, long walks and swimming.

It can be tricky to monitor what our children eat all of the time particularly when they are at school or with friends. The best way to combat this is to educate you children from the beginning about food. Get them involved with cooking meals for the family and growing fruit & vegetables. Healthy foods are colorful and exciting so try having fun with food.
Furthermore, it can be alluring to give your kids everything they want but you can kill them with kindness. You are the adult and must stay in control. Keep treats for special occasions or good behavior and offer fresh fruit with sorbet for dessert.

Another causative factor to child obesity is portion sizes. This is something easily rectified and is wholly in your control. Use a smaller plate for your children’s dinners and fill their plate mostly with fresh vegetables. If they want seconds, tell them to wait 15 minutes and see if they are still hungry then and if they are fill their plate with extra vegetables. Don’t forget to put water or fresh fruit juice on the table. Keep carbonated drinks away from the dinner table and use them as a treat.

Fortunately, getting your kids weight down to a healthy level is pretty easy if they eat healthy small portions of food and increase their exercise levels just like an adult would. However, a very significant tip to take away from this article is to not make a big deal of your child’s weight or to make them feel conscious of themselves. By highlighting their weight it may cause eating problems later on in life such as anorexia nervosa. Instead make subtle changes to their diet and lifestyle.

Reducing your child’s weight and improving their health won’t be easy but isn’t unattainable! Lead by example as your kids will never change their eating habits if you continue to snack on junk food. Not only will a change of your eating habits and activity encourage your children to do so, you will also see the health benefits yourself and enjoy some quality family time besides!

1. Having a goal to work towards is brilliant motivation when trying to lose weight. Settle on the reason you want to lose weight and when you feel like giving up make that reason your inspiration to keep going. Perhaps you want to advance your general fitness, shape up for an upcoming social event or to help a medical condition?

2. Try splitting your weight loss efforts into three sections. The concluding section ultimately is for you to be at your target weight and shape. The other sections can be manageable targets that once reached will make you feel great and spur you on towards your eventual goal. Make sure you set yourself practical goals and timeframes as not meeting your targets can be incredibly disheartening.

3. If you know of a friend or relative that wants to lose weight too then get them on board. Having someone alongside will push you on when you are feeling like giving up. You can also monitor each others eating, keep one another company during exercise and support each other throughout. Don’t forget, a little competition is brilliant motivation when trying to lose weight.

4. It can be a struggle to work out everyday, especially when you haven’t got a goal to work towards. Enter yourself into a competition such as a fun run or swimathon for charity. Not only will you be raising money for a good cause you will also have inspiration to keep fit. Ensure you are at an appropriate fitness level before entering in such contests.

5. Some people find that keeping a food scrapbook really helps their motivation when losing weight. Taking time to write down what you have eaten and what exercise you have accomplished each day will open your eyes to how much effort you are putting in to your weight loss programme. Also, instead of feeling bad if you have a bad day, look back through your diary and notice all the positive things you have done. Adding photographs of yourself throughout the process will also help you appreciate how far you have come and not to give up.

6. Just because you are told the optimum time to exercise is in the afternoon doesn’t mean that it is right for you personally. Working out at the incorrect time of day will often make you feel grotty and less likely to enjoy your training. Exercising at a time when you have the most vigour and feel up for a hard work will ensure you enjoy your workout and make you feel vitalised.

7. Endeavour to accomplish some exercise daily even if it’s just a walk to the shops or a few push-ups. Exercising everyday will keep your momentum going, on the other hand if you have a couple of days off you may find it easier to stay sat on the sofa rather then getting back on that exercise bike!

Hopefully you will be able to take a few or even all of these tips away with you today. To ensure you meet your weight loss goal, it is imperative your motivation is kept at a high. Incorporate a few of these tips into your lifestyle and confidently you fortitude will pay off.

So what is the best way to make changes to our lifestyle, lose weight and stick to these changes? Continue reading below to hear our great tips that could help you lose weight and keep it off.

Dedication from yourself
With mounting social pressures you may feel demanded to lose weight from friends, work or family. However, if you are embarking on a weight loss programme you must make sure you are doing it for yourself and set personal goals that you can reach. Setting realistic goals and determination from you will ensure fast and enjoyable weight loss and results you will be proud of.

Set rational goals
As mentioned previously, setting reasonable goals is the key to achieving definite weight loss. If you have formerly experienced weight loss failures it is most probably down to unreachable goals that haven’t been met which therefore breeds disappointment and the end of any dieting.

Avoid making any big claims such as ‘I will never eat sweets’ or ‘I will go to the gym every day’. Any human being can’t keep these claims forever and when the day comes that we do eat chocolate we get annoyed and disheartened with ourselves which can cease weight loss efforts. Keep it simple and take it one step at a time. Set yourself goals that are reachable with willpower and exertion from you.

Plan your weight loss
Every January we make a new years resolution to lose weight but never manage it. The best time to start a new eating regime is in spring. Not only is fresh fruit and vegetables readily obtainable but we are commonly happier and more optimistic at this time of the year which can have a positive effect on weight loss. The weather is much better which is fantastic for getting active and hotter weather dampens our appetites. Also, social events such as weddings and birthdays can be disadvantageous to weight loss because of the excessive amounts of food and alcohol available. Start a new diet when you will not have such temptations.

Find a way that suits you
With the help of a dietician, you can create a tailor made diet that can help you lose weight fast. Creating a personal diet that incorporates eating times that fit around your life and undertaking exercises you enjoy and can accomplish will have outstanding effects on your weight loss results.

Keep the foods you enjoy
It is impossible to deny yourself you favourite foods forever but the good news it that you don’t have to! Often where we go wrong is how we cook and prepare our meals. Avoid eating fried and roasted meals and opt for grilled, boiled and steamed. If you are worried that this sounds rather bland, then open your palette to a world of herbs and spices that add flavour with no added calories or fat. Opt for low fat versions of your favourite dairy products and try to eat wholemeal bread and pasta. Another tip on this topic is portion control. Enjoy the foods you like but ensure you have a suitable fraction.

Never skip meals
A widespread misconception of weight loss is to skip meals to avoid calories. This should actually be avoided at all costs. Skipping meals makes the body miss out on essential nutrients that can drop blood sugar levels and can induce fainting. Missing meals can also put the body into ‘starvation mode’. This is where the body believes it is being starved and consequently stores extra fat which is unfavourable for weight loss.

A lot of dieters also skip breakfast in the hope to save a few calories; this again is relatively detrimental for weight loss as the first meal of the day kick starts the metabolism which then keeps active and burns calories for the rest of the day.
Rather then skipping meals, try eating smaller healthy portions recurrently throughout the day to keep blood sugars regulated and the metabolism working.

Step away from the scales
Getting obsessive over weighing yourself can make you disheartened when losing weight and should be avoided at all cost. Yes, its good to have a starting weight and monitor it weekly or fortnightly but everyday weigh-ins will be an inaccurate reflection of your weight loss. Our weights can fluctuant during certain times of the month, for example during the menstrual cycle and even throughout the day depending on the amounts of fluid in our bodies.
Instead of being a slave to the scales monitor your weight loss on how great you feel and the fit of your clothes.

You can have treats!
Avoid having treats in the house as then you will never be able to resist them! But if you do fancy a treat then do not refuse yourself, as denying yourself will ultimately result in a immense binge. Instead have the treat but only in a small quantity. Also, never going out to dinner with loved ones can be tough on your social life so it is okay to enjoy a meal out once in a while. When choosing from the menu, pick grilled options with lots of vegetables and avoid any extra calorific sauces.

You are only human
However rigorously you follow your diet and exercise regime it is inevitable that you will slip up and have a ‘bad day’ When this happens many dieters get so disappointed with themselves they revert back to their old ways and give up on any weight loss goals they had entirely. Remember, we are only human and will slip up some days. Don’t get dispirited as tomorrow is another day and any slip-ups can be recovered from.

What to eat at work
If you have your meals prepared for you at work then remember a few points when picking your lunch.

• Choose the healthiest option available
• Go for a jacket potato instead of chips
• Plump for the meal most like the meals in your diet pan
• Avoid any extra sauce or mayonnaise
• If you like toast then have it without butter
• Replace dessert for yogurt or a piece of fruit

Other handy weight loss tips
Keep your fridge and cupboards stocked with healthy foods only so when you feel like reaching for that treat it will not be as accessible. If you fancy something creamy, plump for a low fat yogurt. Or if you feel you require something sweet then have some dried fruit.

Frequently the body can confuse hunger for dehydration, so if you are feeling hungry drink a glass of water instead and then see how you feel. If you tire of water then try soda or slimming green tea and try to avoid putting sugar in your tea and coffee.

If you enjoy grazing in front of the television then choose diced vegetables to munch on or even do some moderate exercise in front of the television instead.

All of the above tips are guidelines which if incorporated into a healthy lifestyle can help you lose weight. Weight loss is a personal thing and the best way to go about it is to find out what works best for you. Give it your best shot and good luck!

Unfortunately, when the baby is born the weight doesn’t automatically drop off and some women can find it somewhat difficult to get back to their original size. The majority of women lose around 10 pounds after the baby is born but the extra weight gain around the belly can be the most stubborn to lose.

It can be very overwhelming to even think about losing that extra baby weight, especially with a new born but the most significant thing to remember is to keep healthy and lose weight steadily.

Following are some helpful hints and tips to help you lose those extra pounds safely.

Drink plenty of fluids
Drinking water is always imperative for health but even more so post-pregnancy when hoping to lose weight. It will aid in removal of unwanted fluids after the pregnancy and eradicating toxins from the body. Drinking water to satisfy your thirst is better then caffeinated or carbonated drinks, especially when breast feeding as you pass on nutrients to your baby this way.

Considering weight loss, occasionally hunger can be confused as dehydration, therefore drink a glass of water instead of eating straight away and wait to see if you’re still hungry. Many calories can be saved this way which all adds up when trying to lose weight. Aim to drink around 10 glasses of water a day.

Stay away from junk food
Just like drinks, the foods and nutrients that are consumed are transferred to the baby during breast feeding. Thus it is significant to shun fatty, unhealthy foods and aspire to eat a balanced assortment of nutritious organic produce from all the major food groups. Avoid ready meals, takeaways and meals that haven’t been made from scratch.

Eat unlimited amounts of fruit and vegetables
Fresh fruit and vegetables offer a wide array of vitamins and minerals that are essential for a healthy lifestyle and also superb to keep energy levels up after pregnancy and during breast feeding. Fresh fruit and vegetables contain very little calories so are brilliant when trying to lose weight as they also keep you feeling fuller for longer.

Stay away from white foods
Eliminate all white refined foods from your cupboards and replace them with wholegrain bread, cereals, pasta, rice and brown sugar. Wholegrain is very fibrous and can help reduce cholesterol, reduce the risk of heart disease, cancer and reduce blood glucose.

Read the labels
Countless products obtainable in our supermarkets allege health benefits and we have all probably bought a product because it promises to ‘reduce cholesterol’ or be ‘low in fat’. What could be better than foods that can help us lose weight just by eating them? Unfortunately, these dazzling claims on the packaging of said products can often be misleading and detrimental to weight loss.

When looking deeper at the labels of ‘low fat’ products often the sugar is greater which is just as unhealthy and calorific.
When shopping, pledge to take a longer look at the labels to verify the nutritious composition and plump for products that are truly low in fat, sugar and calories.

Start exercising when you feel up for it
Ahead of starting an exercise regime after pregnancy get checked over by your midwife and be sure your body is ready. Be sure not to over do it by starting slowly and growing the amount of exercise you do gradually. Walking is a great way to get back into exercising and can be done with your newborn in the pram. Try 10 minutes of walking to begin with and progressively build up to 20minutes. Over time you can look forward to long walks that can help burn calories and tone up your body.

Breastfeeding: The natural way to lose weight after pregnancy
Breastfeeding is an admirable way to burn calories and fat after pregnancy. An average day of breastfeeding burns around 500 calories. Not only is breastfeeding paramount for burning calories it also creates a special bond between mother and baby, protects babies from infections and diseases and can also help protect mothers against ovarian and breast cancer.

Avoid faddy diets
Your baby weight took 9 months to accumulate during pregnancy so please don’t expect to lose it over night! Many faddy diets shout astonishing claims of super fast weight loss but really should be avoided. Instead favour a healthy well balanced diet with exercise built-in to lose weight and tone-up gradually and sensibly. Pay attention to your own body and with time and effort you will start to see the results you desire!

No need to diet
If you have tried a faddy diet with vacant promises of fast weight loss but not achieved anything it is because diets are the erroneous way to lose weight. Many of these diets advocate cutting out foods completely or eating only one type of food. This approach is unhealthy and not a long term resolution to weight loss. To ensure you lose weight safely and preserve your new body you must make a complete lifestyle change and stick to it. For weight loss results eat a diverse diet of all food groups counting lean protein and wholegrain cereals. The fundamental component of achieving weight loss is burning more calories then has been consumed so adding exercise to your new lifestyle is a must. Find an exercise that you enjoy doing which you can stick at.

All foods are allowed!
Denying yourself of your favourite treat perpetually will end in overindulgence and be incredibly detrimental to your weight loss. To avoid this happening let yourself have a small treat when you have a longing for one but be controlled with the amount you eat. If you hanker after a cookie, buy a single one from the bakery instead of a whole packet.

Eat less without knowing
Taking more notice of your eating habits will result in you consuming less food. Firstly, swap your dinner plate for a smaller one to manage portion size. Then try placing your cutlery down between every bite and chew the food properly. Not rushing your food down will enable your body to realise it is being fed and ultimately signal that it is full. If you take more time when eating you will soon appreciate how many calories you are avoiding.

Use an incentive
A brilliant way to keep you on track is by using an incentive. Place a picture of a holiday destination you want to trim down for in the kitchen or hang a pair of jeans up you want to get back into. These items will motivate you to steer clear from the junk food!

Keep a food diary
You may feel you have been trying hard but not seeing any results. Keeping a log of everything you eat each day may highlight indulgences you didn’t realise were so detrimental to your weight loss efforts.

No shopping when hungry
Going to the grocery store when you are hungry spells big trouble. You will without a doubt buy more food then necessary including high calorie fattening treats. Go to the shops when you have just eaten and are satisfied.

Incorporate protein at mealtimes
Eating an increased quantity of protein will aid building and maintain muscle mass which eventually will speed up the metabolic rate and burn more calories during exercise. Good sources or protein include nuts, seeds, pulses and lean meats like poultry and fish. There are also good quality protein supplements available too.

Reward yourself
Reward yourself after each stage of weight loss you achieve as an award. Clothes are a good treat especially considering you will need to replace your clothes with smaller sizes!

Get active
The most effective way to lose weight and keep it off is by setting up an exercise routine that you can stick to. There is no need to become a fitness junkie to see results though. Build up slowly by gentle walking and increase the time and power of your workouts to suit you. 30 minutes a day is the recommended amount of exercise to aim for and can be cut up into 10 minute manageable chunks. Also include resistant training to build lean muscles. Muscle burns more calories then fat during exercise and speeds up the metabolic rate which carry on burning calories even while you sleep. Find an activity you enjoy so you continue with it and ensure you make time during the day.

Don’t give up
At some stage in your lifestyle change you will hit a wall and find it easier to turn back to your old ways then break through it. Returning back to your old lifestyle will mean returning to your old body that you were unhappy with. If you have a bad day or a slip up then don’t worry, tomorrow is a new day. It will take a lot of hard work and determination to accomplish your goals but it will be worth it in the end.