Category Archives: Lose Weight Fast

Summer is almost over and you still havent lost enough weight? Run to a drugstore and try with one of 6 weight loss pills that work fast and cheap.

With our fast way of living and long office hours, we lost our free time and the time to take care of ourselves. Since we are always in some rush, we stopped walking, but go everywhere either with our cars or public transportation, and the jogging became a luxury that only a few people can afford. This lead to serious of physical and mental consequences such as obesity and depression and, while it seems to me that gaining weight was the piece of cake, losing those extra pounds are a complete nightmare.

Even skinny people have trouble losing their extra belly that appeared due to the lack of movement. They dont gain some serious number of pounds, but their skin is a bit loosen up, and it seems that getting back into shape is going to be a long road. But the biggest problem of all appears among already overweighted people. According to the National Institute of Diabetes and Digestive and Kidney Diseases, around a third of children and adolescents between 6 and 19 are overweight or obese, while 2 of 3 adults are considered to be obese.

But the looks of obese people is not as important as all the health issue obesity brings along. It causes the organism in general work slower, increases the chance of diabetes, high blood pressure, and cancer. It is especially dangerous when it comes to pregnant women that suffer from obesity that, not just that affects their organism, but the health of their fetus as well.

Luckily, this problem can be solved with the balanced nutrition and exercises that, no matter how busy your day is, need to have a place in your life. This doesnt mean that you need to completely stop eating that would endanger your organism more, but only balancing a number of calories you consume each day. Also, this wont mean a thing if you dont spend at least one hour per a day on exercises. Those exercises dont need to be some hard-core, 200 pounds heavy category, but the ones that require any movement and activation of your body. You can do pushups or you can just walk or jog once a day. And it wouldnt be such a bad idea to try out some sports once a week with your friends. But it is up to you.

Although foreign substances are not that highly recommended by physicians, they are not a that bad solution but only in combination with balanced nutrition and exercise. The best ones are the ones with the least chemicals and increased vitamins that will trick your body into thinking that you are not as hungry as you were before taking them. If you choose to take this step, here are 6 weight loss pills that work fast and cheap that might help you out.

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6 Weight Loss Pills That Work Fast And Cheap - Stock Review

"The one thing XYZ celebrity stopped eating to look this good." "Cut out carbs to drop 10 pounds fast!" "Get summer-body ready by eliminating dairy." You've seen the headlines. You've read the ads, and, hey, maybe you've even considered or tried one of these too-good-to-be-true tactics yourself. I completely understand why. We live in a diet-obsessed culture, where images of women with killer abs and the "quick fixes" that make them possible help sell magazines, products, and aspirations. It's actually one of the reasons I changed careers to become a registered dietitian. Not to help with the quick fixes, but quite the opposite. I became a dietitian to help people learn what it really takes to get healthy. And eliminating foods or going on a severe diet to drop pounds quickly is a method that will fail time and time again. (Here are the other outdated diet mistakes you need to stop making once and for all.)

First, let's get on thing out in the open. I'm a vegetarian.

You may be thinking it's a bit hypocritical of me to speak out against elimination diets when I'm cutting an entire food group. And you may have a point. But my decision to not eat meat has nothing to do with weight loss. As a matter of fact, as someone who knows what it's like to eliminate a food group, I know that it doesn't magically melt away pounds. I also recognize that elimination diets are medically necessary for a large group of people. For instance, those with irritable bowel diseases follow a low-FODMAP diet to help ease symptoms. (See what happened when one editor tried the diet in an attempt to solve her tummy troubles.) Those with celiacdisease can't eat gluten. Diabetics have to watch their added sugar intake. Some people with a history of high blood pressure need to be mindful of the salt in their diet. And let's not forget about the dreadedand sometimes deadlyfood allergies. For people with these conditions, elimination diets are necessary. They don't eliminate food groups with the goal of losing weight, but with the goal of staying alive and feeling well.

I'm talking about using a short- or long-term elimination diet as a means to lose weight.

Now if you're thinking, "Well my bestie stopped eating gluten and lost 25 pounds," I will admit that there are the people out there that eliminated gluten/sugar/dairy/etc. from their diet and they lost weight. (Remember when Khlo Kardashian credited dairy with helping her lose 35 pounds?) To those people, I salute you. But I bet it wasn't easy. You are the exception, not the rule. And let me tell you why.

While we all want the quick fix to lose 10 pounds and look great in our jeans, that unicorn just doesn't exist. If it did, we would all look likeJessica Albaand Kate Upton. Instead, losing weight requires hard work and "behavior modification." This jargony term appears a lot within the nutrition world. It's one that dietitians and other health professionals use to explain how they help people lose weight and keep it offand it's been a proven method of weight loss dating way back to the 1970s.

Quite simply, the term means a change in your behavior, and not just something simple, like cutting out a food group. Research has found that these behavioral modifications should focus on psychological interventions. As a matter of fact, a recently published review claims that cognitive-behavioral therapy is the most preferred intervention for treating obesity. In other words, the modified behavior has nothing to do with cutting out one food from your life. Instead, behavioral interventions help people recognize why they always optfor that food in the first place.

So what does this actually look like in practice? Have you ever made a grand pronouncement like "I'm never eating a brownie again"? Behavioral modification is about thinking why you chose the brownie. Were you emotional at the time and eating out of stress? Do brownies help you cope with other circumstances that don't involve food? Once you recognize those behaviors, it's easier to make changes to avoid those actions.

Behavioral modification may also entail long-term nutrition education. Rather than cutting out one food because it's high in calories, it's better to learn about the nutrients that come from that food and figure out how to make all foods fit within a healthy diet and lifestyle. Not only will this approach help you feel less deprived, but it will help you make better choices in the long run. It may sound like a clich, but weight loss is a journey. It's not a switch you can flip one day to easily drop 20 pounds. I know that you "know" this, but it's so easy to believe what sounds easier and faster than something that looks like hard work. Losing weight or getting fit doesn't happen by arbitrarily cutting out red foods, starches, milk products, gluten or anything else that's part of a balanced, healthy diet. It happens with time, energy, and hard work. (Related:What People Don't Realize When They Talk About Weight and Health)

So, now what? Here are some success-proven ways to start a weight lossjourney:

Meet with a registered dietitian. Dietitians take classes in nutrition counseling to help you make behavioral modifications. Because nutrition is so different for everyone, a nutritionist will help you create a plan that will work for you and your lifestyle.

Start with small changes. If you meet with a healthy eating pro, he or she will likely help you create a plan that introduces small diet and lifestyle changes. Instead of cutting all sugar from your diet, focus on reducing dessert one or two nights a week. Don't eat enough veggies? Try adding one to your morning smoothie a couple days a week. Small changes add up to big habits over time.

Create a support group. The foundation of tried-and-true "diet" programs, such as Weight Watchersis moderation, not elimination, and, with WW specifically,it creates a sense of camaraderie and accountability with in-person check-ins. There's no reason you can't create the same thing with any of your own friends who are trying to lose weight. How about a "dessert one night a week" club or a "fill half your plate with veggies" group pledge? Doing it together can make it easier to commitand more fun.

Read this article:
Why an Elimination Diet Won't Help You Lose Weight - Shape Magazine

Five adults who had weight loss balloons placed intheir stomachs died shortly after their health care providers installed the devices, the FDA announced.

All five reports indicate that patient deaths occurred within a month or less of balloon placement, according to a safety alert issued by the Food and Drug Administration (FDA). In three reports, death occurred as soon as one to three days after balloon placement.

The agency is also looking into two more deaths reported around the same time period linked to possible health effects associated with the procedure.

At this time, we do not know the root cause or incidence rate of patient death, nor have we been able to definitively attribute the deaths to the devices or the insertion procedures for these devices, the report says.

One of the deaths occurred after a patient used the ReShape Integrated Dual Balloon System and the other deaths occurred following the use of Orbera Intragastric Balloon System. Both systems involve a nonsurgical procedure in whichhealth care professionals place a deflated balloon down the throat into the stomach. Once the balloon is in place, its filled with saline in order to take up space.

Its not confirmed the balloons directly caused any of the deaths, but the FDA is currently working with both manufacturers, Apollo Endo-Surgery and ReShape Medical Inc., to better understand the issue of unanticipated death, and to monitor the potential complications of acute pancreatitis and spontaneous overinflation.

Thesafety alert comes just a few months after the FDA advised health care professionals to closely monitor patients with balloon weight loss devices. After releasing the letter, both companies changed their product labeling to address the risks of acute pancreatitis and overinflation.

John Morton, a bariatric surgeon who has placed about 70 ReShape devices, speculates the deaths may be due to technique, he told the Los Angeles Times.

Theres skill involved in the placement of these balloons. Who places them makes a difference, Morton said. If youre an experienced endoscopist and surgeon, you recognize the signs of perforation, which is important because theyre treatable.

Morton hasnt witnessed any complications among his patients and notes that many have lost weight after having the devices implanted.

Patients hoping to lose weight with the help of the ReShape or Orbera system must meet the following requirements: be an adult, have a body mass index (BMI) between 30 and 40, and be willing to make lifestyle changes under the supervision of adoctor.

Both systems were approved by the FDA in 2015. The ReShape devices design and volume is slightly different from the Orbera device, but both involve similar therapy. Multiple studies based in the U.S. found the balloons helped patients achieve significant weight loss after six months of placement, according to Columbia Universitys Department of Surgery.

Read this article:
Multiple Deaths Linked To Non-Surgical Weight Loss Balloons, FDA Says - Medical Daily

Weight loss diets usually include lots of plants and lean meat, thought to be healthy.

However, a doctor is claiming that this one type of protein, found in plants, may be stopping your weight loss.

In a book called The Plant Paradox, a heart surgeon has explained why these proteins are so bad.

Known as lectins, they cause inflammation in the body that can cause weight gain. Whats more, it can also increase your chances of IBS (irritable bowel syndrome).

The author of the book Steven Gundry, M.D. says lectins occur in many types of food, such as non-organic animal products, grains and vegetables such as tomatoes and peppers.

This means that what dieters think is the perfect salad, may well be hiding a host of products that could cause weight gain.

He describes the reaction caused by lectins as creating chemical warfare in our bodies.

The types of vegetables that contain lectins, known as nightshades, have already been banned from a number of celebrity diets.

Famously, Gisele Bndchen and her professional athlete husband Tom Brady have cut nightshades from their meal plans.

So how do you cut out lectins from your diet?

One trick that Dr. Gundry advises is to peel your vegetables - as most lectins are in the skin. It is also good to remove the seeds too, to limit the number of lectins in your meal.

Eating fruit at its very ripest is very important, and swapping brown rice for white rice will help reduce lectins. A weight loss diet plan based on caveman eating is one of the best diets for weight loss according to scientists.

It has a number of advantages, according to nutritionist Cassandra Barns - and one of them is weight loss. A lot of protein is paired only with foods that would have been produced before humans began agriculture.

Another weight loss diet plan based on caveman eating is one of the best diets for weight loss according to scientists.

It has a number of advantages, according to nutritionist Cassandra Barns - and one of them is weight loss.

A lot of protein is paired only with foods that would have been produced before humans began agriculture.

Cassandra said: The Paleo diet, also known as the hunter-gatherer diet or the caveman diet, turns back the clocks to what our ancestors chowed down on thousands of years ago, such as; lean grass-fed meats, fruit, vegetables and seeds, as opposed to processed foods, sugar, dairy and grains.

Read more here:
Weight loss: New evidence shows foods you thought help your diet are making you FAT - Express.co.uk

Gemma, 32, underwent the 12 week transformation ahead of her Strictly training as she wanted to improve her strength and tone up for the show.

Speaking at the start of her journey, Gemma said: I love feeling strong and athletic, and thats how training with weights makes me feel.

My simple goal on this transformation journey is just to become the best version of myself I can be.

We had my first weigh-in and I was quite shocked that I was the heaviest Ive ever been in my life. I was 73kg and 16.9 per cent body fat, which doesnt sound a lot, but for me it was. Im normally around 70kg and around 15 per cent.

Gemma worked with Ultimate Performance Fitness to achieve her goals, and her workout plan was a mix of short weight training sessions and cardio.

The gorgeous blonde did a 45 minute workout four days a week plus an hour of cardio once a week. Each workout focused on a different body part.

Describing her routine, she said: Its the kind of training where, on paper, you think thats not very hard. I can do that.

Sometimes there might only be four or five exercises in the session, but its because of the repetition, the overload and the increase in the weights when it comes towards the end, thats what makes it difficult.

So many people come into the gym and just blast their whole body every single day and wonder why theyre not getting results.

You can come into a gym and do two hours and not get the same results as when you come here and do 45 minutes.

She also made tweaks to her diet, but did not cut out any food group entirely, including carbs.

She said: I used to snack on dark chocolate and nuts, which is fine. But I used to have two or three of those snacks a day. Thinking its dark chocolate. Its good for you.

I used to eat a lot of bread and I took that out of my diet and replaced it with oats and sweet potato.

I actually ate a lot of food. But just a lot of good food. I didnt deprive myself really.

After about two or three weeks I stopped craving rubbish foods. One time I did have it, I felt shocking afterwards.

Gemma has undergone her body transformation for the summer but she is not the only one - a woman has revealed how she lost five stone on a diet and fitness plan.

See the article here:
Weight loss: Strictly's Gemma Atkinson unveils incredible body overhaul after 12 week plan - Express.co.uk

As nutritionists, we are constantly subjected to various kinds of people who have been struggling with weight loss. Thanks to the freely circulating (mis)information there are plenty of myths being created all the time. Here are the seven of the most frequently-askedquestions that dieticians receive, with myth-busting responses for each.

So, Ill definitely lose at least one kg a week, right?No one can guarantee your weight loss except you. A nutritionist can prescribe you an eating pattern and keep changing it based on your bodys response, but if you simply make your own changes and increase or decrease your calories on a whim ,your weight will definitely fluctuate. Besides, all of us do not have the same metabolism, so while some people can lose weight quickly, others may do so at a much slower rate, and asking your nutritionist for a guarantee is like asking her to predict when it will rain next.

Is all of the food you want me to eat calorie-free?Some people fool themselves into believing that when the label says diet food, it means virtually no calories. Remember, apart from plain water, there is no food that is calorie-free. Anyone who says otherwise is fooling you.

If I have a night of binge-drinking planned, can I detox the next day and lose weight?Our bodies are naturally equipped with detoxification processes that are working 24/7, which is why we perspire and pass out all the waste from the body. When you drink alcohol, you may eat lighter food the next day to feel less clogged up, but this is not going to help lose the calories that are now stored in your system. The best way to rid yourself of these calories is to exercise and burn them off.

Im going for an all-you-can-eat buffet dinner; is it okay if I go to the gym for two more days this week to burn the calories?If only things were so simple. Exercising a little extra the week that you eat morewill not help rid you of those calories. Whats more, if you are not consistent with your workout,your metabolism is not going to rise either. Exercise is not something you can store in your body but calories are easily stored, so dont switch one for the other.

How long do I have to follow the diet? I can eat everything after I lose weight, right?Going on a diet to lose weight should mean a lifestyle change, and this change should be permanent. If you are a person who keeps going on and off diets, you will constantly find yourself losing and gaining weight constantly. It is not a great idea to only look at the calorie value of food, instead start looking at food from the point of view of nourishment and what makes you fitter, and you will find making healthy choices far easier.

It was diet food so I ate a few extra helpings. Why does the scale not show any weight loss?The diet food tag itself somehow makes people fail at their diets. Dont fall for gimmicks that promise no-sugar, low-fat, fat-free or sugar-free labels. Usually, one ingredient is simple replaced with another and the calorie values are altered only very slightly. If you end up eating too many portions of this food you will end up making up for those calories anyway.

I ate a large meal, but I swear I had a diet soda with it. Is that okay?This is the weirdest logic. You are reducing the calories you get from sugar, but what about all the extra fat that you have consumed in your big meal? Topping it with the artificially-flavoured drink may ease your guilt temporarily, but it wont do anything for your waistline for sure.

The bottomline is to eat healthy because it is good for you, not because your dietician wants you to. And whatever plan you get on, make sure its one you can keep up with, even when your excess weight has dropped.

Samreedhi Goel is a Mumbai-based nutritionist, fitness expert and proprietor at Size Wise The Fitness Studio. You can contact her onSizewise.co.in

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7 ridiculous questions dieticians get asked All. The. Time. - VOGUE India

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In January 2016, Kari Hammond stumbled upon her 15-year-old daughter, Alexa, crying. When Hammond asked Alexa what was wrong, she said she was worried about her mom because Hammond was so overweight at 5 foot 5 inches tall, she weighed 217 pounds. And, Alexa was also afraid shed grow up to be "fat."

It was kind of a come-to-Jesus moment for me, Hammond told TODAY.

How this mom lost 78 pounds in 1 year Play Video - 0:52

How this mom lost 78 pounds in 1 year Play Video - 0:52

But Hammond had been overweight since she hit puberty and wasnt quite sure how to lose it. She had tried loads of diets where shed lose weight and then gain that weight back and then some. She decided to ask her mom, who always exercised and ate healthy foods, what to do. Her mom, Randi Longmeier, gave Hammond four recommendations:

I tried a lot of different things than these four things [in the past], Hammond said.

But this time she followed her mom's advice and started by cutting sugar. After eating no sugar for two weeks, she downloaded an app, Lose it! to track all of her calories and her exercise. Next she started tabata workouts, high-intensity training with a 10-second break between each 20-second interval of exercise. At first, she could only work out for 10 minutes before she felt exhausted. But she kept trying and built up her stamina.

In a few weeks, the weight started coming off quickly. But then it leveled off.

It was a really steady loss for me, she said.

When Kari Hammond's daughter, Alexa, told her mom she was worried about her health because Hammond was so overweight, Hammond decided to get healthier.

As she continued losing, she altered her goals to match what she was doing. Originally, she thought shed like to be at a health body mass index, which was 150 pounds. After reaching that, she adjusted and lost more weight and now weighs 135 pounds.

In total, she lost 78 pounds. Being flexible helped her be successful. She also added some muscle by doing tabata-style exercises for 40 minutes and walking for an hour each day.

I used to think I had no time for exercise. Forty minutes of exercise is four percent of my day, I can give myself four percent of my day, she said. That was life changing.

For the past nine months, she has been maintaining her loss. She still relies on the four suggestions that Longmeier gave her and learned she was stronger than she realized.

I can do really hard things, she said. Health is important and I want to live a long time.

In less than a year Kari Hammond dropped 78 pounds by following four tips her mother gave her.

Hammond provided tips to others hoping to lose weight.

When the number on the scale doesnt budge, it can feel overwhelming. Thats why Hammond looked at other wins during her weight-loss journey. She celebrated milestones, such as feeling more comfortable in a chair, having a noticeable collarbone or seeing one chin instead of two. This kept her from feeling frustrated.

Logging every single thing she ate and her exercise helped her lose steadily and keep the weight off.

I am super consistent. I have literally logged every single thing I have eaten for 450 days, she said. I am that dedicated to this process.

There are days when Hammond eats twice the calories she was supposed to eat. When that happened in the past as she tried losing weight, shed give up. Now, she takes a more realistic approach.

Since losing 78 pounds, Kari Hammond finds that she enjoys being active and has a harder time just sitting on the couch.

I made many mistakes, she said. I recognize it and move on from it.

For more weight-loss inspiration, check out our My Weight-Loss Journey page.

Link:
'I want to live a long time': Mom drops 78 pounds, goes from size 18 to 4 - Today.com

Oklahoma City, OK, Aug. 16, 2017 (GLOBE NEWSWIRE) -- When people want to lose weight quickly, keto diets are a very common choice and for good reason. Low-carb dieting has been successfully used for years to drop pounds due to ketosis. Ketosis is what occurs when the body begins to burn fat for fuel, rather than carbohydrates; thus resulting in accelerated fat loss. In spite of the fact that it produces quick results, Diet Doc cautions that there are some additional characteristics of the diet that may not be as welcomed.

A diet low in carbs and high in protein cannot be sustained long-term given the effects of added protein can have on the kidneys, along with its negative effects on muscle and liver glycogen stores. Ketogenic diets often lack essential nutrients. If not balanced, a keto diet can lead to nutrient deficiencies such as b-vitamins and fiber. Healthy carbs are important for maintaining energy and fiber is critical for gastrointestinal health and weight reduction.

Customized diet planning on the other hand, can offer personalized guidance that takes all health issues into consideration to ensure that nutritional needs are being met and that weight loss is happening quickly. This route can help clients solve weight loss plateaus, address emotional eating patterns, assist with weight maintenance and other potential aspects. Diet Doc offers one of the most long-standing medical weight loss programs in the country, with individualized diet plans and supplements available for each clients unique needs. Their programs are conducted remotely, with certified doctors, coaches and nutritionists who get to know your health needs and can get you on the fast track toward improved health and weight loss success.

To lose weight safely and quickly, new Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Diet Doc Contact Information:

Providing care across the USA

Headquarters:

San Diego, CA

(800) 581-5038

Info@DietDoc.com

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Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

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Diet Doc Explains Why Customized Dieting is More Effective than the Popular Keto Diet - GlobeNewswire (press release)

THIS is the easiest way to lose weight, period.

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In the UK, one of the most Googled questions is: How to lose weight fast?

Its the eternal question and one that often pops up at the beginning of summer when we suddenly realise we need to fit into our bikinis but what if there was a simple solution?

BOD which stands for Body on Demand is a new company that promises to help you lose 3lbs and become less bloated almost instantly.

Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise

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Jennifer Ellison from Brookside loses three stone in weight

BOD

Their two-step regime combines bath salts and a moisturising lotion that together can help the weight drop off.

The way it works is you add the salt mix to your bath and sweat it out for 20 minutes this will rid you of 3lbs of water weight.

Water weight is caused by water retention from salt and carbohydrates in your body. The average person will retain around 1.5lbs of water weight which can leave them feeling and looking bloated.

Click through our tips to beat the belly bloat

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DRINK MORE WATER - People often feel bloated when they're constipated, and water keeps things moving.

BODs bath prep will encourage the natural process of ridding the body of water weight when it is submerged in high temperature salted water the formula will also help to reduce inflammation and improve hydration so your skin wont be left dry.

The second step in BODs regime is the BOD sorbet. This hydrating lotion can help to provide elasticity to help tighten and tone skin.

The sorbet also contains Lipout, which is a fat-burning ingredient derived from algae and can transform white fat storing cells into brown ones which can reduce the appearance of cellulite.

While were still to test to see if the two-step treatment works, the company has just launched the products which are available from Boots and ASOS.

And the best bit? You dont have to wait until pay day to try them out with the salts retailing for 9.99 and the sorbet for 14.99. Win-win.

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This product will make you lose 3lbs in 20 minutes here's how - Daily Star

Are you guilty of overeating during the summer holidays?

Now that were back to our normal routines, here are Scottish Slimmers 20 favourite ways to stay on track to your weight loss.

Eating less processed food

Choose more fresh food, cooked whenever you have time. Get some fresh produce on to your menu. Youll feel better as you eat better!

Get Real

Losing one or two pounds a week is a realistic, healthy rate of weight loss. It took you weeks to gain, it will take the same time to lose. Have patience.

Stay away from fizzy drinks

Sugary soft drinks wont make you feel great and may not even quench your thirst. They can really be a major cause of weight gain. Go for sugar-free every time or even better, move to fizzy water instead.

Count to 10

The average craving lasts about 10 minutes. So before you cave, do something else for 10 minutes and see if your craving passes. Start a rotten job youve been avoiding declutter your mail pile, tackle your ironing mountain. When you complete that, its a great achievement and that will cheer you up too.

Go brown

Chose wholegrain pasta, rice and bread when you can. It will fill you and can really help you lose weight more quickly than the white varieties.

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Write yourself notes

To help you stay on track, post notes to yourself on the fridge and the pantry. Put up a little stop sign or make tags with questions like: Do you want this food enough to wear it? and: Are the calories worth the consequences?

Try smart swaps

Look for nutritious alternatives to sugary treats. Frozen grapes instead of sweets. Choose popcorn instead of crisps.

Give yourself a break

Nobody is perfect, so expect to make mistakes along the way. If you overeat one night, just get back on track in the morning by focusing on whats worked for you in the past.

Get support

Our motivation lasts about three weeks then we need to get someone on side to help us along the way. Get someone to do it with you or join a slimming group. Youll do better than trying alone.

Put your make up on and get dressed up even if you are not going anywhere. If you are going out somewhere special and you do your hair and make-up and put on a lovely outfit, how do you feel? Yes, you feel fantastic, so why not do that every day?

Be Active

Each week, add five minutes of activity to your daily routine until you work up to the recommended 30 minutes per day. Your health deserves half an hour a day.

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Add some salsa

If you dont like traditional veg, chop up some tomatoes, onions and a little fruit, like pineapple, to add to your meals and snacks.

Ease up on the alcohol

Remember that alcohol has hidden calories. The worst offenders are creamy cocktails, which are the same as drinking a rich dessert. If youre trying to lose weight, choose something else.

Add an egg

A little protein prolongs the feeling of fullness better than carbohydrates or fats do.

Portion distortion

Pull out the measuring spoons and cups, because its easy to misjudge portion sizes. Half of your plate should be vegetables.

Eat two pieces of fruit for every day. How you eat them is up to you, in a smoothie, baked as part of a dessert or for breakfast.

Concentrate Research has found eating while reading, watching TV or looking at a screen not only means you eat more at that meal, youre also more likely to snack later. Your brain hasnt logged what youve eaten.

Soups are so quick, easy and seasonal

Of course you can have soup all year around but autumn is widely recognised as the best time of year for a warming, hearty bowl of soup. Get batch cooking at the weekends and freeze some for a lazy day and you cant go wrong.

Continue reading here:
Keep summer weight loss on track with Scottish Slimmers' top 20 healthy tips - Scottish Daily Record