for weight loss

Exercise 30 to 60 minutes per day.

If time is limited, exercise for several short periods during the day for example, three 10 minute sessions instead of one 30 minute session.

Eat three healthy meals throughout the day, including a good breakfast.

Skipping meals leads to increased hunger and may lead to excessive snacking.

Focus on fruits and vegetables.

Top off your morning cereal with sliced ​​strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomatoes, lettuce, onions, peppers and cucumbers.

Weigh yourself regularly.

Monitoring your weight can tell you whether your efforts are working and can help you to detect small weight gain, even before they get bigger.

Do not keep comfort foods in the house.

If you are fat, high calorie foods tend to eat when you are angry or depressed or bored, not around it. Availability of food is one of the strongest factors in determining how much a person eats.

Plan a family activity.

Get the family together to go for a bike ride, play disc golf or kick the ball into the court.

Eat healthy foods first.

Eat foods that are healthy and low in calories first so that when it's time to enjoy your favorite is sweets or junk food, for example you are not that hungry.

Pay attention to portions.

Serve meals already dished onto plates instead of placing the bowls on the table. Take a little bit less than what you think you are eating. You can always second, when it is really necessary.

Create opportunities to be active.

Wash your car at home instead of in the wash. Bike or walk to the store. Participate in your child's activities on the playground or park.

Sit down together for family celebrations.

Avoid eating in front of TV. Television influenced how much and what people eat.

Watch what you eat.

Eating directly from a container gives you no sense of how much you eat. Seeing food on a plate or in a bowl keeps you know how much you eat.

Vary your activities.

Change your activity to avoid regular routine exercise burnout. Go a few days, another swim and go for a bike ride on the weekend. Search for new activities karate, ballroom dancing, skiing, tennis or Pilates.

De stress your day.

Stress can cause you to eat more too. Develop strategies that help to relax when you find yourself getting stressed out. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.

Eat at home.

People eat more in restaurants than at home. Limit, how often do you eat in restaurants. Eat when you need to decide what and how. Much you are going to eat before you start and the rest to go boxed.

Plan healthy snacks.

The best snacks include fruit, vegetables, whole grains and low fat dairy products. Fruit smoothies, sliced ​​fresh fruit and yogurt, whole wheat crackers and carrot and celery sticks with peanut butter are all good choices.

Start your day with a high fiber breakfast cereals,

such as bran flakes, shredded wheat or oatmeal. Opt for cereals with bran or fiber in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

Walk for 10 minutes on your lunch break

get up a few minutes earlier in the morning and go for a short walk.

Plan a week's worth of meals at a time.

Make a detailed shopping list to eliminate the last minute trips to the grocery store and impulse buying.

Look for a distraction when you are fighting a craving.

Call a friend, put on music and dance or sports, to clean the house, pulling weeds in your garden, or errand. When your mind is occupied with something else, the desire away quickly.

Reward yourself.

To lose weight and keep the pounds is a huge accomplishment. Celebrate your success with non food rewards, such as new clothes or a trip with friends.