Sustainable weight loss involves eating properly and exercise, there is no other way around that. Should it feel like you are punishing yourself? No way. Here are 12 simple ideas that could make a big difference in your life, and it will not even feel like punishment . . .

1. Have the right mindset and prepare your mind for success. You need to plan in advance when it comes to what you want to accomplish, so you need to plan what you eat and sort out an exercise program for yourself that you can commit to.

2. Ensure you consume some protein every day, preferably at every meal. It is vital for your health and it will benefit your exercise efforts.

3. Get rid of refined breads and starches in your diet. If you are going to eat breads or pasta, make sure you do it during the day so that you have time to burn if off. Also important, is to consume breads and pasta in the form of whole grains.

4. Reduce your dairy consumption. If you are going to consume milk, drink non fat milk, eat reduced fat cheese and low fat yogurt. Just keep in mind, that a lot of the low fat yogurts contain a lot of sugar, so be sure to read the label before you buy.

5. Do not overdo the fruits and opt for fruits with low sugar and a lot of fiber, like apples, pears and plums for example. Take it easy on fruit juices, and limit your intake.

6. Nuts are not as bad as you think they are, they are actually good for you if you consume them in moderation. Try some pistachios, raw almonds, cashews, Brazil nuts just to mention a few. They are a great source of protein

7. Shrink the portions that you consume. Using a smaller plate will ensure that you eat less that you would if you were using a bigger plate. When you g out to eat, it is allowed to hare a plate with a friend or your spouse, this way you do not overeat.

8. Drink up some water as you go about your day, water has great dietary and overall health benefits for you.

9. Meatless meals are ok, it will lower your fat intake, and you can use that as an advantage to eat some vegetables.

10. Breakfast is important, so ensure that you do not skip it.

11. Seafood is good for your health because it is packed with Omega-3 fatty acids that have amazing health benefits. Aim for consuming these twice a week

12. Eat healthier and save money by taking a lunch box to work instead of buying food.

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