Your Weight! Your Health! Your Skin!

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.

Now that you know about the dieting mistakes to avoid, let us now look at healthy eating habits that you should embrace.

Healthy eating takes planning, especially if you are on the move during the day. Without a plan you can find yourself eating unhealthy foods or foods that are empty in calories or eating irregularly, which can jeopardize your weight loss efforts and prevent your body from performing optimally. Here is my recommendation to healthy nutrition, which worked for me:

1. Cut down on fast foods. Yes I know that it can be very tempting at times and it can be hard to say no to that burger and fries or that pizza, but fast foods can be high in fat and calories.

2. Reduce your intake of fats especially the fat found in red meat and chicken skin. This fat is also a source of cholesterol, so not only are your weight loss efforts in vain you are seriously compromising your health.

3. Some of us do have a sweet tooth, but it is important to cut down on the sugar, especially processed sugar. If you do have a craving, opt for a fruit or 100% juice, instead of sodas and sweets.

4. Remember what your parents and teachers used to say about fruit and vegetables? They were right, it is very good for you. Try and aim for five portions of fruits and vegetables a day. The general rule is, the more color your fruits and vegetables have, the more beneficial they are for your body.

5. Eating out has proved to be a challenge for some people, but it does not have to be. Opt for grilled foods, vegetables and if you opt for salad, choose a salad that does need salad dressing. If you have to use salad dressing, opt for dressing that is light in fat.

6. Meal skipping is a big no. Aim for three balanced meals and a fruit or vegetable snack in between. This will ensure your body has the energy it needs and it will not go into starvation mode.

7. Regulate your portions. Rather spread your meal over a couple of hours instead of having a huge meal on one seating. Do not wait until you are nearing starvation to eat, because then you will consume more food than you need.

Maintaining your body weight is not just about looking good, it is about good nutrition and health. It shouldn’t be something that is done temporarily; it is a way of life. Losing weight will require that you eat right, control your portions and incorporate some form of exercise.