Five easy tips for losing those pounds

Does this sound familiar? You have lost a couple of pounds in the last few weeks, only to regain them in the next couple of weeks. Do you wonder if it is possible to achieve lasting weight loss? And how is it possible to lose weight at first only to gain it later on? If you follow the following diet tips you can keep your weight at a healthy level continuously.

Tip 1: Change your daily caloric intake

First you have to determine your daily calorie requirement.  This is calculated by multiplying the so-called basic metabolic rate with the activity factor. Here you can calculate your daily caloric requirements with our caloric needs calculator. If you want to lose a pound per week, then you should decrease your caloric intake by about 500 calories per day. That is, the calculated caloric requirement minus 500 calories is the daily target amount.

An example:

A 35-year-old woman who weighs 80 kg and doesn't do any exercise, has a daily calorie requirement of about 2000 calories. If she wants to lose about a pound per week, she must save 500 calories per day. That is, only use up 1500 calories a day or burn 500 calories more by doing   exercises.

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Tip 2: Eat at least 5 servings of fruit and vegetables per day

Fruit and vegetables are high in fiber, vitamins and antioxidants. This will help you feel full faster and will also help with getting the amount of calories down.
How big is a serving?

• Two tablespoons of vegetables, either  raw or cooked.
• A medium apple, orange or banana
• A bowl of mixed green salad or
• Small bowl of raspberries, strawberries or grapes

Tip 3: Pay attention to the portion size

One serving is equivalent to half a cup of cooked pasta noodles. In most restaurants, a pasta dish contains 4 portions of pasta! While most of us leared in our childhood that we should finish our plate. With the current portion size has lead this behaviour to obesity. If you are in a restaurant ask if you can take the leftovers home with you. At home change you switch to smaller plates to make sure you are eating less.

Tip 4: Eat healthy and fresh foods

Buy fresh food and avoid ready meals and fast food. Ready meals and fast foods are convenient but contain often a higher fat content or preservatives. You will be surprised how easily you can lose weight by taking a home prepared lunch from home instead of going out to lunch at a diner or a fast food restaurant. You can also stock your fridge with home made snacks and lunches you made.

Tip 5: Avoid sugary drinks

Cola, lemonade and iced tea are known to be fattening. However, the so called, healthy juices can make you fat because of their high fructose level. For easy weight loss, it is better to drink plenty of water or even tea without sugar. Also the amount of low-calorie liquid in your stomach will help you feel full much longer.

The psychology behind lasting weight loss

The biggest problem with lasting weight loss is not the decision to get started, but the motivation  to keep going. Most people lose their motivation even before they are getting some results. How can you keep motivated and stick with your diet plan and/or exercise program? Use these easy tips to keep you going when things get tough.


1. Imagination

One of the most easiest ways to keep you motivated. When you exercise or just prefer your salad instead of the lasagna, you should always keep your “want to lose weight” thought in mind. This could be your ex-boy/grilfriend who has left you because of your weight, or the slim sexy brunette makes you always so jealous, or maybe that great dress that you would finally want to wear again. No matter what your motivation is, keep this in mind, imagine that you already have this, and make it to your everyday companion.


2. Reminder

Another way to maintain your motivation for weight loss, is that you are constantly reminded of this. Grasp your motivation in words and write them on a large banner. Take pictures of your motivation, that have lead you on the road to losing weight, and make it a big poster, or write it on notepad. No matter what form its reminder, make sure you attach them to a place such as the refrigerator, next to the TV, or even in your office. It is crucial that these must be places that are visited regularly by yourself.

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3. Motivation partner

This is by far one of the best methods to maintain your motivation to “lose weight”. If you just follow the advice of the “motivation partner” or combine it with the other, you can be sure to always be on the right track and stay on it in order to reduce weight. If you opt for a motivation partner, make sure that he / she is symphatizes with you but at the same time is strict. Make sure that this person wants the best for you and always be there for you when you need them. These could be the parents, siblings or friends. Whoever it is, you have to make sure that this person is willing to help you in losing weight and can not impress them if you decide to abandon your efforts, but you are still motivated.

4. Dear Diary …

If you do not have a motivation partner you can instead write in a diary. Besides the idea that you write down every night, but you should still write down your weight and what they have done to reduce your weight. In this way you will not only be able to keep track of your progress, but also be determined enough to keep going until the end.
What do you think of these weight loss tips? Use the comment feature! Do you know any good weight loss tips? Please let me know!



Remember that besides doing exercises to get rid of your excess weight that a proper diet is a major component to weight loss. Try to limit sugar and refined food and instead eat fruits, vegetables and whole foods. This along with strengthening your core and losing the fat above it, you will see your abs pop through in no time.