Eating Healthy to Lose WeightEating healthy to lose weight and to maintain your ideal weight.. There is no quick approach, your body likes slow changes in terms of food and exercise and small changes can indeed make big differences.You've established certain attitudes over a long period of time and now is the time to break those unhealthy eating patterns. It is all about habits, whatever you sow- it will grow. If you eat more than your body needs for physical activities, you will gain weight: Reduce the amount of calories you eat. Engage in physical activity or regular exercise. Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Simple First Steps to Reduce Calorie Intake: Swap full fat milk with skimmed or semi-skimmed milk. No sugar in coffee and tea. Drink less alcohol. Eat small meals six times a day rather three large main meals. Make water your drink of choice. 
What is Considered Overweight?BMI- body mass index is a widely used measurement to work out a person's weight and frame, although a single measurement is usually not sufficient to understand if a person is in healthy weight range, overweight or obese. Using the metric version of BMI: You need to multiply your height by itself: 1.82 x 1.82 = 3.31. Divide your weight by the above figure: 78kg / 3.31 = 23.56. Your BMI is 23.56, which is healthy. BMI of 25-30 is overweight. More than 30 is obese. Waist measurement: A waist circumference of over 80cm for women and 94cm for men indicates obesity. Waist-hip ratio: The ratio of the circumference of the waist to that of the hips. It is calculated by measuring the smaller circumference of the natural waist, usually just above the belly button, and dividing by the hip circumference at its widest part of the buttocks or hip. Tips for Eating Healthy to Lose Weight: Small changes can make a big difference: One extra cookie a week can lead you to gain 3kg a year, start the change gradually. There is no need for a strict diet and fad diets are a very short-term approach or they usually fail. Eat slowly, enjoy your food and chew it thoroughly. It takes your brain up to 20mins to realise that your stomach is full, stop eating before you are full. Emotional problems may make you eat more of bad foods, it is up to you to cope with them without turning to food. Check your weight regularly- once a week and take action if it rises by more than 2kg. Cut down on fatty foods as fat contains the highest amount of calories. Switch to complex carbohydrates- whole grains, vegetables and fruits. Fiber has no calories and keeps you full longer. Have more of fruits and vegetables- high fiber and water content in many fruits and vegetables make them ideal for healthy snacking. Do not go food shopping when you are hungry. Choose lean protein or vegetarian options like beans and nuts. Protein keeps you full longer than carbohydrates, but avoid high fat animal protein. Aim for around 8 hours of good sleep a night. Exhaustion can make you feel hungrier, and impair your judgment. Do not skip breakfast as a healthy breakfast will help increase your metabolism. Eat 6 small meals throughout the day, instead of 3 large main meals. This will help you avoid eating junk foods or unhealthy snacks. Cut down on alcohol, or cut it out completely. It is full of sugar and calories. Try walking or cycling to work if you can or walk to shops. Always use the stairs instead the lift. Get off the bus one stop earlier and walk the rest. Be patient, it may take a couple of weeks before you see any results. *While eating healthy to lose weight, if you'd like to get help from a real professional, you may want to check out Isabel de los Rios' 'The Diet Solution Program'. The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results. The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a go and let me know how you went.*
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