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Navigating through weight loss information can seem like a confusing task. There are so many ideas, plans and programs. It can be easy to end up so overwhelmed that you lose sight of what you started to do. In this article, we’ll reveal some sound tips to get you started again.

1. Know your daily caloric requirement – When starting a weight loss plan, you need to determine how many calories you should consume per day. Online calculators abound that will allow you to enter your height, weight, age, activity level, and the amount you want to lose and will provide you with the total calories you should eat each day. If you know how many calories you should be consuming each day, it’s much easier to stay within the guidelines.

2. Cut the sugar – If you want to lose weight, try to eliminate sugar from your diet. Sugar adds a lot of unnecessary calories to your diet. Sugar will often give you an energy boost, but it doesn’t last as long as healthy foods and can leave you feeling drained afterward. If you cut out sugar, you’ll cut out a lot of junk food. The less junk food you eat, the fewer calories you will consume.

3. Don’t be tempted, eat BEFORE you buy – One tip that can help you lose weight is to eat right before you shop. A classic mistake that people make is when they do all their shopping when they are hungry. They get overzealous and end up getting more food than they normally would.

4. Increase your fiber intake – To lose weight, nothing better than eating high amounts of fiber. Fiber is found in whole foods, nuts, and many fruits and vegetables. The body takes longer to break down fiber, so you’ll feel full for much longer and won’t start craving unhealthy snacks and foods.

5. Eat smaller meals as the day goes on – A weight loss tip that sometimes goes unnoticed is to eat more at the beginning of the day and less at night. Think about it, you need energy to complete your tasks for the day, so it makes sense to eat a moderately large breakfast, a regular lunch, and a modest dinner. Plus, it’s a great excuse to make eggs and bacon for breakfast (turkey bacon, of course!).

6. Fill with water – Before you sit down to eat, have a glass or two of water. This creates a feeling of being a bit full and you won’t eat as much. Water is a good way to make sure you don’t bleed your throat and it’s also a good way to flush your system.

7. Slow down when eating and enjoy – A great tip for weight loss is to make sure you don’t eat too fast. When you’re eating, your brain needs some time to let you know that you’re full. You need to be able to have a conversation while eating. If you’re eating so fast that you can’t carry on a conversation, then you’re eating too fast. Otherwise, you are good.

8. Forget the word “diet” and focus on a sustainable lifestyle change – If you’re trying to get to and stay at a healthy weight for life, stop dieting. Yoyo dieting leads to overall weight gain over time and is detrimental to your health. Instead, choose to make slow, steady, permanent lifestyle changes that you can stick with for the rest of your life.

9. Eliminate milk or switch to almond milk. Although milk is actually good for your body, the fat in whole milk will wreak havoc on your waistline. So whether you’re eating those high-fiber cereals for breakfast or enjoying a glass of milk instead of that sweet tea or glass of wine, remember to opt for low-fat or fat-free milk. The taste difference is negligible, but there is a big difference in the end result. Another option is to use unsweetened almond milk, which lasts substantially longer than regular milk, has no saturated fat, and has a creamier texture than traditional skim milk.

10. Don’t do it alone – If you’re married, a dual diet could be your ticket to weight loss. Trying a diet together is a great way to stay motivated. The two of you can start a little competition with each other, and at the very least, you’ll have your partner there, to always remind you that you’re supposed to be on a diet. Even if you’re not married, try to get a friend or family member involved.

11. Weight is not overcome only with diet, move too – One type of good exercise that is good for people trying to lose weight is yoga. It can be a very relaxing workout that’s great for your mind, but you’ll also gain an average of 350 calories for an hour of training. They have many classes that you can join, or just find a good exercise video and do it by yourself. If you find that yoga is still pushing the limits of what you can do with physical activity, try walking. Walking at an average pace of 1.5 mph – 2 mph for 1 hour can burn around 200 calories.

12. Plan or prepare your meals in advance – Planning plays a very important role in losing weight. You should always know what you are going to eat during the day, week or month. Making last minute decisions is not always the best option. Have healthy foods packaged in serving-sized portions, so you can easily stick to your plan.

13. Consult a doctor – Before starting any diet, weight loss, or exercise plan, it’s a good idea to talk to your doctor. They can give you additional options and can help make sure he is losing weight without putting himself in danger.

With these simple tips you can meet your weight loss goals. Take it easy and don’t fill your head with too many ideas at once. Take one, when you get it right, go for the next one. You may not feel motivated right away, but if you stick with it, you’ll be healthier in no time.

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