How do i loose weight and keep it off cont'd

Reduce portion sizes- Most times we underestimate the quantity of foods we eat. Are you eating larger and larger portions when you have a meal? Deliberately try to take smaller portions when you have a meal. Do not feel that you have to empty your plate. Perhaps change the plates in your cupboard (which may be large) to more medium-sized plates. In this way you will naturally serve up smaller portions. If you have been eating 5-6 slices of white bread with two fried eggs and 2 tablespoon of butter and a cup of chocolate for breakfast, reduce to 2-3 slices of wheat bread, with 1 boiled egg, half teaspoon of reduced fat margarine with warm skimmed milk. This is just one example of how to reduce portion sizes. Generally, in this part of our world, we eat large and reducing portion sizes will surely help in weight loss.
Eat regularly- Apart from not skipping breakfast, you should eat small, regular meals. An ideal pattern would be a breakfast, a mid-afternoon snack, a lunch, a late-afternoon snack and an evening meal. Ensure the content of these meals are healthy, low in fat, and sugar and includes plenty of fruits and vegetables. Eating regularly helps to keep your blood sugar levels even, keeps you feeling full, help you cope better psychologically with eating fewer calories, and helps to avoid bingeing.
Set realistic goals- A general saying Rome was not built in a day is applicable also in losing weight. Since weight gain did not happen overnight, so also weight loss. It is best not to lose weight too fast. You should aim to lose weight gradually. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat and this isn’t sustainable weight loss. So it is recommended that you lose an average of 0.5 to 1kg per week {about 1-2 lb per week}
Introduce changes gradually- Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount. You're also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods. You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life
Be consistent- Long term weight loss requires consistence in exercise and healthy eating as well as self-monitoring. Don’t give up on your goals, keep up with your daily physically activity and daily make healthy choices about food intake and with time you begin to see the result you desire.
Be patient and persevere- On your weight loss journey, you need to be patient to achieve the result of permanent weight loss. Depending on the level of your physical activity and the disciplines being put into eating healthy, it might take a week or two before you notice any changes, but they will steadily appear.
Have a right mindset- To achieve anything you need to have a right mindset and focus. It’s the most important step in any weight loss programme. The fact is that if you want to lose weight effectively, you will need to train your mind to do it. You will need to be focused on what you want, why you want it and what you are prepared to do to get it. Your mind is responsible for determining your perception of reality. It literally defines the world in which you live. Losing weight is hard work and you will need to be committed and focused and it will take time.
Harness the power of visualization to your advantage- visualization is thinking in pictures. By keeping a mental picture of your desired weight foremost in your mind, your reality will align to conform to that picture. Life happens from the inside out, not the other way round. Use the power of your imagination to create the life you really want.
If you really want to lose it, you can. Nothing or no one can stop you except you. You need to see it first in your mind. CAN YOU



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