If like me you have spent years trying to maintain a healthy weight you will agree that it is an ongoing effort that requires a lot of discipline, particularly if you love food and are more prone to piling on the calories. Well the good news is that there are five really simple things you can do to cut down on and maintain a healthy weight;

(1) Drink at least 2 litres of water: Most people find it hard to drink water because they don't like the taste but you can jazz up a glass of water with some lemon slices or disguise the taste with small quantity of sugar free fruit cordial like Ribena lighter. Some others find it difficult to drink this much water but a very simple way to up your water intake is to take small regular drinks at specific intervals throughout the day for example aim to drink one 250ml glass of water every 90 minutes up to 8 times a day or one 500ml glass of water every two hours up to 4 times a day. Water is also a very powerful tool for suppressing your appetite and helps to keep you fuller for longer. If you fill up on water then you will have less space for food try to drink a glass of water between forty five minutes to an hour before any meal.

(2) Eat four small meals every day: This is a really simple way to eat for energy without bingeing. It is also really easy to fit into any lifestyle as you can split your meals into four hourly intervals throughout the day helping you to fuel up while keeping in control of what goes into your mouth. With clever planning you can work your five portions of fruit and vegetable into your four meals and ditch the snacking. Try to make small portions of healthy meals using a simple menu plan. For example have a 250ml glass of smoothie at 7.00am, then have a bowl of porridge and an apple at 11.30am, a mixed salad and pasta pot for lunch at 3.30pm, then for dinner have a small portion of grilled fish and salad at 7.00pm. You can vary the timing to suit your own personal circumstances. You can vary your menu with stir fries, wraps and low fat whole wheat cereals like weetabix.

(3) work some exercise into your daily routine: try walking briskly for between 20 to 30 minutes throughout the day. Aim to do so at least two times a day or ideally three times a day. Alternatively you can wake up an hour earlier and dance for 30 to 45 minutes, break into 15 minutes intervals and try to burn as many calories as possible during each interval. Increase interval intensity using either a skipping rope or some light hand weights. Try to do 3 x 12 reps of resistance training such as lunges, press ups or weight lifting at 5 minute intervals three times and then finish up with abdominal crunches, the plank and a good stretch.

(4) cut out sugar and processed white foods: processed sugar, white carbs like processed rice, pasta, bread, cakes, biscuits nd so on will really make you fat and feel bloated as they are full of empty calories that play havoc on your blood sugar levels, give you a fast energy buzz that soon crashes and makes you more prone to cravings and unhealthy bingeing. Get friendly with whole grain foods like brown rice, brown pasta and so on, swap sugar for low calorie sweeteners, stop taking fizzy drinks and drink more water. You will have a healthy weight, a washboard tummy and keep obesity, diabetes and heart disease at bay.

(5) Rev up your metabolism everyday; it's very easy to do this by squeezing the juice from half a lemon into your glass of water or you could try adding two tablespoons of apple vinegar into your water or you can swap four 250ml glasses of water for four cups of pure green tea. This will cleanse your palate and help you metabolize faster throughout the day turning your body into lean mean fat burning machine.

Credit; ezfitness4life..co.uk

okay

Nice tips....

Thanks@temigracie.

Thanks for the wonderful information. That is very ok.

victor08: Thanks for the wonderful information. That is very ok.

Thanks@victor08