How to loose weight fast in a healthy and sustainable way

How to loose weight fast in a healthy and sustainable way 

 Are You Following These Essential Weight Loss Ideas? 

Making food choices for a healthy lifestyle can be as simple as using these 10 ideas. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often. 

1. switch to fat-free or low-fat (1%) milk - They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. 

2. make half your grains whole grains - To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole wheat bread instead of white bread or brown rice instead of white rice. 

3. foods to eat less often - Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. 

4. compare sodium in foods - Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added." 

5. drink water instead of sugary drinks - Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets. 

6. make half your plate fruits and vegetables - Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. 

7. balance calories - Find out how many calories YOU need for a day as a first step in managing your weight. Being physically active also helps you balance calories. 

How to loose weight fast in a healthy and sustainable way 

8. enjoy your food, but eat less - Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you've had enough.

 9. avoid oversized portions - Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home pan of your meal. 

10. foods to eat more often - Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.

How to loose weight fast in a healthy and sustainable way 

 The Only Way To Start a Diet That Really Works 

Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started. Step 1: Make a commitment. Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity. Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change. 

Step 2: Take stock of where you are. Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions. Keep a "food diary" for a few days, in which you write down everything you eat.

How to loose weight fast in a healthy and sustainable way 

By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating. Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as donats, to the workplace to share with everyone? Think through things you can do to help overcome these challenges. Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities (or you and child care for your kids? 

Step 3: Set realistic goals. Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper. 

Focus on two or three goals at a time. Great, effective goals are — 

Specific Realistic 

Forgiving (less than perfect) For example, "Exercise More is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal (or the first week. 

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated. 

Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason — maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks. Keep in mind everyone is different — what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities — walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term. 

Step 4: Identify resources for information and support. Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise. Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help. 

Step 5: Continually "check in" with yourself to monitor your progress. Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly. 

If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success. 

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health. 

Do You Make This Common Weight Loss Mistake?

The single most critical mistake dieters do is setting unrealistic goals. In order to lose weight in a healthy, sustainable way you should aim to subtract no more than 500 to 1000 calories daily, this translates into losing about 1 to 2 pounds a week respectively (about 0.5kg to 1kg). Keep in mind that setting realistic goals and tracking your progress are key to your success. Research has shown that those who keep track of their behaviors are more likely to take off weight. As a matter of fact, setting unrealistic diet goals is the main reason most diets fail. You want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on and then "go off" is not the answer to long-term weight management. 

How to loose weight fast in a healthy and sustainable way 

Now here are some more tips to help you with your weight loss efforts: 

1. To make a delicious low fat mayonnaise simply combine one teaspoon Dijon mustard or one teaspoon Satay sauce with low fat yogurt. 

2. Avoid skipping meals. Eating increases your metabolism, thus skipping meals can 'trick' your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available. 

3. Stuffing vegetables such as capsicum and zucchini with tasty fillings of mince chicken, meat or tuna are easy to do and very healthy and low fat. 

4. Pita bread roll ups or wraps with salad fillings, are great for picnics, school lunches or to take to work. 

5. Exercise, exercise, exercise! Exercise increases your metabolism and burning off excess fat. When is the best time to exercise? Our metabolism slows down about 8 hours after we wake up, so 30 minutes of exercise in the evening, before dinner will increase your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over. 

6. Adding alfalfa or Mung beans to your salad brings in extra iron.

 7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

 8. Plan the week's family menus in advance and just purchase those ingredients at a once weekly shopping trip.

 9. Be positive! The more you feel good about yourself the easier and faster it is to lose weight. 

10. Learn how to make over family favorite recipes by cutting out fats, salt and sugar. Substitute non fat yogurt for cream, stir fry minus oil and use herbs and spices instead of salt for flavor. 

11. Please consult your doctor before beginning an exercise or weight loss program. 

12. Eat slowly and chew each bite completely to decrease your appetite.

 13. Eat three small meals and two snacks daily instead of two or three huge meals. 

14. It's a myth that you need oil to stir fry! Use chicken stock instead and cut down on hidden fat. 

15. There is more fat in a plate of toasted muesli than a plate of bacon and eggs! Purchase non-toasted muesli instead. 

16. Avoid removing the skins of fruits and vegetables - most of the nutrients are concentrated just under the skin. 

17. Hot water with a squeeze of lemon before breakfast get the metabolism going for the day, helps prevent constipation and is excellent for the skin. 

18. The best source of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, Lima beans etc into casseroles and soups. 

19. Find a weight loss buddy," club, or support group. This will help you stay with your weight loss program.

 20. Though difficult, try not eating 3 hours or more before bed time. 

21. Cut up a whole watermelon and leave it in the fridge to snack on over a few days. it is sweet, juicy, yummy and filling. it really has helped me because when I go to the fridge looking for something when i see the watermelon it stops me having something more calorie laden. having it handy so that it is just as easy to eat as a biscuit or whatever makes the world of difference. eating at night time is my downfall too. I can't just not eat at night so I allow for it in my daily eating. I have those 97% fat free rice crackers and/or fruit or air popped popcorn. for me I just can't not eat at night time. I find I don't sleep very well if I go from dinner time to breakfast without anything. Although we do eat dinner very early (around 6:00) because we like to eat with the kids. I think it is best to know your weaknesses and try to work around them. also, I don't think it can be said too many times - drinking water makes all the difference. 

22. Make pasta your fast food choice - you can prepare a pasta meal and salad in 10-12 minutes. 

23. Chili helps to speed up metabolism - even the milder varieties.

 24. Omelets can be made just using egg whites! A dramatic reduction in fat. 

25. Limit salt in cooking. Other names for salt include baking soda, baking powder, MSG and soya sauce. 

26. For low fat gravy, drop ice cubes into the baking tray. Fat will stick to the ice cubes and can then be removed. 

27. Chew sugarless gum. It speeds up the digestive system, buming more calories, and sometimes kills a craving.  

28. Drinking hot water as appose to cold water can increase the speed of your metabolism and burn more calories. 

29. Make casseroles the day before use. Refrigerate and skim fat from the top before re-heating. 

30. Always eat before you go food shopping and always prepare a shopping list. Only purchase food which relates to your weekly menu plan and don't be tempted to buy goodies. 

Don't Be Fooled By These 11 Weight Loss Myths 

"Lose 30 pounds in 30 days!" "Eat as touch as you want and still lose weight!" "Try the thigh buster and lose inches fast!" Have you heard these claims before? A large number of diets and tools are available, but their quality may vary. It can be hard to know what to believe. This fact sheet may help. Here, we discuss myths and provide facts and tips about weight loss, nutrition, and physical activity. This information may help you make healthy changes in your daily habits. Weight-loss and Diet Myths Myth: Fad diets will help me lose weight and keep it off. Healthy habits may help you lose weight. Make healthy food choices. Half of your plate should be fruits and veggies. Eat small portions. Use a smaller plate, weigh portions on a scale, or check the Nutrition Facts label for details about serving sizes (see below). Build exercise into your daily life. Garden, go for family walks, play a pickup game of sports, start a dance club with your friends, swim, take the stairs, or walk to the grocery store or work. Combined, these habits may be a safe, healthy way to lose weight and keep it off. Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. Some of these diets may help you lose weight at first. But these diets are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems. TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes. 

Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight. Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice. 

TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy: 

Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains. Limit added sugars, cholesterol, salt (sodium), and saturated fat. Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry. Meal Myths Myth: Some people can eat whatever they want and still lose weight. Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight. A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. Eat the rainbow! 

When making half of your plate fruits and veggies, choose foods with vibrant colors that are packed with fiber, minerals, and vitamins. 

Red: bell peppers, cherries, cranberries, onions, red beets, strawberries, tomatoes, watermelon. 

Green: avocado, broccoli, cabbage, cucumber, dark lettuce, grapes, honeydew, kale, kiwi, spinach, zucchini. 

Orange and yellow: apricots, bananas, carrots, mangoes, oranges, peaches, squash, sweet potatoes. Blue and purple: blackberries, blueberries, grapes, plums, purple cabbage, purple carrots, purple potatoes. TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes (see below to understand portions and servings). Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies. 

Myth: "Low-far or "fat-free' means no calories. Fact: A serving of low-fat or fat-free food may be lower in calories than a serving of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. These foods may contain added flour, salt, starch, or sugar to improve flavor and texture after fat is removed. These items add calories. 

What is the difference between a serving and a portion? The U.S. Food and Drug Administration (FDA) Nutrition Facts label appears on most packaged foods. It tells you how many calories and servings are in a box or can. The serving size varies from product to product. A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. Sometimes the serving size and portion size match; sometimes they do not. 

You can use the Nutrition Facts label 

to track your calorie intake and number of servings to make healthy food choices by serving smaller portions and selecting items lower in fats, salt, and sugar and higher in fiber and vitamins TIP: Read the Nutrition Facts label on a food package to find out how many calories are in a serving. Check the serving size, too—it may be less than you are used to eating. 

Myth: Fast foods are always an unhealthy choice. You should not eat them when dieting. Fact: Many fast foods are unhealthy and may affect weight gain. However, if you do eat fast food, choose menu options with care. Both at home and away, choose healthy foods that are nutrient rich, low in calories, and small in portion size. TIP: To choose healthy, low-calorie options, check the nutrition facts. These are often offered on the menu or on restaurant websites. And know that the nutrition facts often do not include sauces and extras. Try these tips: 

Avoid "value. combo meals, which tend to have more calories than you need in one meal. 

Choose fresh fruit items or nonfat yogurt for dessert. Limit your use of toppings that are high in fat and calories, such as bacon, cheese, regular mayonnaise, salad dressings, and tartar sauce. 

Pick steamed or baked items over fried ones. Sip on water or fat-free milk instead of soda. Myth: If I skip meals, I can lose weight. Fact: Skipping meals may make you feel hungrier and lead you to eat more than you normally would at your next meal. In particular, studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast. 

TIP: Choose meals and snacks that include a variety of healthy foods. Try these examples: For a quick breakfast, make oatmeal with low-fat milk, topped with fresh berries. Or eat a slice of whole-wheat toast with fruit spread. Pack a healthy lunch each night, so you won't be tempted to rush out of the house in the morning without one. For healthy nibbles, pack a small low-fat yogurt, a couple of whole-wheat crackers with peanut butter, or veggies with hummus. Fact: Eating better does not have to cost a lot of money. Many people think that fresh foods are healthier than canned or frozen ones. For example, some people think that spinach is better for you raw than frozen or canned. However, canned or frozen fruits and veggies provide as many nutrients as fresh ones, at a lower cost. Healthy options include low-salt canned veggies and fruit canned in its own juice or water-packed. Remember to rinse canned veggies to remove excess salt. Also, some canned seafood, like tuna, is easy to keep on the shelf, healthy, and low-cost. And canned, dried, or frozen beans, lentils, and peas are also healthy sources of protein that are easy on the wallet. 

TIP: Check the nutrition facts on canned, dried, and frozen items. Look for items that are high in calcium, fiber, potassium, protein, and vitamin D. Also check for items that are low in added sugars, saturated fat, and sodium. 

Physical Activity Myths Don't just sit there! 

Americans spend a lot of time sitting in front of computers, desks, hand-held devices, and TVs. Break up your day by moving around more and getting regular aerobic activity that makes you sweat and breathe faster. Get 150 to 300 minutes of moderately intense or vigorous physical activity each week. Basketball, brisk walks, hikes, hula hoops, runs, soccer, tennis—choose whatever you enjoy best! Even 10 minutes of activity at a time can add up over the week. 

Strengthen your muscles at least twice a week. Do push-ups or pull-ups, lift weights, do heavy gardening, or work with rubber resistance bands. Myth: Lifting weights is not a good way to lose weight because it will make me "bulk up" Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig. Doing strengthening activities 2 or 3 days a week will not "bulk you up." Only intense strength training, along with certain genetics, can build large muscles. TIP: Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster. 

Myth: Physical activity only counts if I can do it for long periods of time. Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time. You can spread these sessions out over the week. TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week. Food Myths Myth: Eating meat is bad for my health and makes it harder to lose weight. Fact: Eating lean meat in small amounts can be part of a healthy plan to lose weight. Chicken, fish, pork, and red meat contain some cholesterol and saturated fat. But they also contain healthy nutrients like iron, protein, and zinc. 

TIP: Choose cuts of meat that are lower in fat, and trim off all the fat you can see. Meats that are lower in fat include chicken breast, pork loin and beef round steak, flank steak, 

and extra lean ground beef. Also, watch portion size. Try to eat meat or poultry in portions of 3 ounces or less. Three ounces is about the size of a deck of cards. 

Myth: Dairy products are fattening and unhealthy. Fact: Fat-free and low-fat cheese, milk, and yogurt are just as healthy as whole-milk dairy products, and they are lower in fat and calories. Dairy products offer protein to build muscles and help organs work well, and calcium to strengthen bones. Most milk and some yogurts have extra vitamin D added to help your body use calcium. Most Americans don't get enough calcium and vitamin D. Dairy is an easy way to get more of these nutrients. 

TIP: Based on Government guidelines, you should try to have 3 cups a day of fat-free or low-fat milk or milk products. This can include soy beverages fortified with vitamins. If you can't digest lactose (the sugar found in dairy products), choose lactose-free or low-lactose dairy products or other foods and beverages that have calcium and vitamin D: calcium: soy-based beverages or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale vitamin D: cereals or soy-based beverages Myth: "Going vegetarian" will help me lose weight and be healthier. Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. Some research has found that vegetarian-style eating patterns are associated with lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. Vegetarians also tend to have lower body mass index (BMI) scores than people with other eating plans. (The BMI measures body fat based on a person's height in relation to weight). But vegetarians—like others—can make food choices that impact weight gain, like eating large amounts of foods that are high in fat or calories or low in nutrients. The types of vegetarian diets eaten in the United States can vary widely. Vegans do not consume any animal products, while lacto-ovo vegetarians eat milk and eggs along with plant foods. Some people have eating patterns that are mainly vegetarian but may include small amounts of meat, poultry, or seafood. TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients that others usually take in from animal products such as cheese, eggs, meat, and milk. Nutrients that may be lacking in a vegetarian diet are listed below, along with foods and beverages that may help you meet your body's needs for these nutrients. 

Nutrient - Common Sources 

Calcium - dairy products, soy beverages with added calcium, tofu made with calcium sulfate, collard greens, kale, broccoli. 

Iron - cashews, spinach, lentils, chickpeas, bread or cereal with added iron. 

Protein - eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers. 

Vitamin B12 - eggs, dairy products, fortified cereal or soy beverages, tempeh, miso (tempeh and miso are foods made from soybeans). 

Vitamin D - foods and beverages with added vitamin D, including milk, soy beverages, or cereal. 

Zinc - whole grains (check the ingredients list on product labels for the words "whole or "whole grain" before the grain ingredient's name), nuts, tofu, leafy greens (spinach, cabbage, lettuce). 

 Ten Great Ideas to Boost Your Weight Loss Efforts 

Sometimes we need rules and guidelines to follow, it makes things easier for us. With that in mind, I hereby announce the 10 Commandments Of Weight Loss! 

How to loose weight fast in a healthy and sustainable way 

1. Lifestyle, Not a Diet This is not a short term fix; it's a may of life. Treat it as such and you will definitely see the results you want. 

2. Get Organized Structure your life and you'll structure your eating. There are tons of meal plans out there that can help bring you more structure. 

3. Eat Small 

Portion control is crucial for losing weight. You'll leam that it is not necessary to "clean your plate" every time. Pay attention to the portion sizes that your meal plan recommends. 

4. Learn to Leave Food on Your Plate 

This helps you take control of compulsive eating. Once you start feeling more in control of your impulses, the better you feel about yourself. 

5. Never Feel Deprived This only encourages binging. Try to eat small portions all day, so you feel full. 

6. Make a Meal Out of It 

Make a ceremony out of every meal, so that you really appreciate what you've eaten. It doesn't take much. You can light candles, set the table, adopt a meal-preparing habit, whatever works for you. 

7. Eat Slowly That way, you'll feel satisfied before you've eaten too much.

 8. Enjoy Your Food It's one of life's greatest pleasures, not a punishment. Appreciate the tastes, colors, textures of your food. Take the time to think about how much effort has gone into creating what's on your plate. From the time it takes to grow your food, to the logistical process of how it gets to your plate. The fact is, what you eat is what gives your body the materials it needs to keep going. So give it great materials! 

9. Move It! 

Exercise is an essential pan of losing weight. Plus it releases endorphins into your bloodstream and makes you feel great! 

How to loose weight fast in a healthy and sustainable way 

10. Get Enough Sleep Who couldn't be OK with this one? Structuring your sleeping patterns will not only make you more enjoyable to be around, it will regulate your metabolism. 

Beyond Dieting Take time to laugh It is the music of the soul. Take time to think It is the source of power. Take time to play It is the source of perpetual youth. 

Take time to read It is the fountain of wisdom. 

Take time to pray It is the greatest power on earth. 

Take time to love and be loved It is a God-given privilege. Take time to be friendly It is the road to happiness. 

Take time to give It is too short a day to be selfish. 

Take time to work It is the price of success.