Reasons Why Attempts at Weight Loss Fail

·         You might not be flexible enough.  If you stick to your low-fat diet plans too rigidly, you might find                                                                      occasions, when you cannot avoid having regular high calorie meals. This may discourage you and you may be tempted to abandon your diet plan all together.

·         Your metabolism might have slowed down because you might be eating too little.  Your body might be preparing itself for a period of starvation by accumulating fat.

·         If you have been on a diet before you might find that it takes longer for you to lose weight.  This is because when you lose weight, you lose fat plus some water and muscles.  However, when you regain weight you put on only fat which is harder to burn than muscle.

·         Keep in mind that you need to plan your calorie consumption from season to season, and according to the activities, you plan to indulge in.  In winters, you need more calories than in summers to burn for heat creation.  The days when you are more active, you need to take more calories in comparison with other days.  So plan your calorie intake accordingly.

·         You might be on certain medications that cause the body to retain water or work up the desire for food.

·         As you age, the rate of metabolism slows down.  Therefore, for a successful weight loss plan reduce your calorie intake either a little as you grow older, or increase the level of exercise.

·         You might find that your diet is more successful, if you learn to deal with your emotional problems, mood swings in some way other than food.

·         Sometimes we are unaware about the size of the serving.  If you order something at a restaurant, do not feel compelled to finish it.  Leave it on the plate or get it packed.

·         Learn to distinguish between different kinds of fat.  Olive oil and canola oil are healthy for you and may help you lose weight, instead of saturated fats that are converted into body fat much more easily.

·         Consuming alcohol can lead to failure of your diet because it slows down metabolism while at the same time increasing your appetite.

·         Stick to your diet plan.  Be strong and learn to say “no” politely when your friends or family insists that you eat something that is not on your list.

·         If you crave for a chocolate or some meat, do not deprive yourself as this might discourage you.  Have a little portion of whatever you are craving for.  This will satisfy your urgings and will not blow your diet.  Remember that a diet is not starvation or deprivation.  Many times diets fail because you deprive yourself of the foods you like or crave for.

Eating Out

Eating Out

·         Instead of opting for rich Muglai, American, continental, or French food, which serve rich gravies and sauces and large helpings of meat, go for Chinese, Thai, Italian, South Indian cuisines which use more vegetables and cereals and have sauces lower in calories.  Even so be careful not to order something rich in cream, butter, or cheeses.

·         If you are concerned about blowing your diet, you can request the chef to cook your dish in margarine or vegetable oil instead of butter or to lighten the salad dressings.  Chances are that your request would be considered.

·         Stay away from salads with dressings.  Even though they have fresh vegetable, fruits, and maybe cereals and pasta, they are full of cream, mayonnaise, or chunks of meat increasing their fat content.

·         Be wary of preparations listed on the menu as low fat.  Dishes, which you think are low fat, may have an excess of proteins and carbohydrates.

·         Order soup but avoid those rich creamy ones.  It is healthy and filling.

·         Instead of ordering one dish high in fat order two low fat dishes.  This way you can eat more without adding as many calories.

·         Avoid buffet meals.

·         Avoid butter, cream, cheese, and other high fat accompaniments as far as possible.

·         In most restaurants that have single portions the serving is large enough for an average male.  Do not be pressurized into wiping your plate clean.  It is okay to leave some food on the plate or ask to have it packed.

·         If you are unsure about how a dish is prepared—whether it is baked, fried, sautéed, or boiled—feel free to ask. 

·         Drink adequate quantities of water.  Stay away from mock tails and cocktails as they have sugar and calories.

·         Be the first person to place your order so that you are not tempted into ordering what your friends are eating.  Take time to eat your food.

·         Inform the waiter about your choice of low-fat variants of products like milk, cream, or cheese.  When choosing a dessert, either order preparations that are low in fat or order whatever you wish to eat but have only a bite or two.  Do not deprive yourself but also keep in mind not to binge. 

·          Sometimes, take a break from your low-fat diet and enjoy your meal with your friends and family.

·         If you are on vacation or celebrating some occasion with your friends and family, remember not to binge.  Do not deprive yourself either.  Keep your diet in mind and accordingly, modify it.

·         Take early morning or evening walks, make use of the gym facilities at your hotel, or participate in some sport with your friends.  Most of all, if your diet plans have gone awry during the holiday season do not feel guilty about it but get back on the fitness track as quick as you can.

Losing Weight: Kids

Losing Weight: Kids

While you cannot constantly monitor what your kids eats when they are out of the house you can make sure you prepare a healthy and nutritious meal for them. 

·         While shopping for food, make sure you are in charge.  Do not ban any snack.  Instead, offer them choices from which they can decide what they would like. 

·         Stock up your home with healthy snacks like fresh fruits, crunchy vegetables, or non or low-fat eatables.  If you do have to give in to your kids’ demand for snacks high in fat and sugar, serve them with other healthy foods. 

·         Find a system of reward other than high-calorie snacks for your children. Never use food as a reward.    

·         Feed your kids a healthy and nutritious breakfast to stop them from snacking through the day.  Use skimmed milk instead of full cream.

·         For lunch, pack a fruit of your child’s choice, fresh juice instead of soda, sandwiches made of low-fat butter and cheese.  At restaurants, order low-fat dishes and share a small serving of foods that are high in fat.

·         Let your children learn about healthy eating by making an example of yourself. 

·         Encourage your children to exercise and to participate in neighbourhood sports like football, cricket, or mild aerobics like walking, swimming, cycling, or jogging.  Be supportive but do not force your kids.  Let them choose the activity they prefer and enjoy most.  Plan a weekly outing, when you can participate with your kids in their sport.  As regards girls, they should build up their bone density by doing weight training or callisthenics and taking calcium supplements so that they do not develop osteoporosis later in life. 

Losing Weight: Women

·         Most women usually put on weight after childbirth or after menopause.  This can happen even to those women who have never shown any tendency to put on weight.  It is now believed that it is all right to put on anywhere between 10-15 kgs of weight during pregnancy depending on your weight before pregnancy.  This additional weight is due to the heavy uterus, extra blood, breast tissue, and stores of fat and fluid in your body.  If you regulate your diet and remain active, this weight can shed on its own in about half a year.

·         Some studies have shown that breast-feeding actually allows you to shed weight faster.  If you are breast-feeding, consume as many calories as when you were pregnant.  Cut down on fat and concentrate on proteins, fibre, carbohydrates, vitamins, and minerals.  If you are suffering from postpartum depression and crave for something sweet, have some fruits, honey or raisins instead of chocolate, doughnut, or cookies.

·         Instead of cutting down on calories to lose weight, exercise.  Do not perform any exercise that would exhaust you too much.  Take it slow—go for walks, perform stomach crunches.  Always consult your doctor before beginning on a workout routine.   

·         Postmenopausal women tend to gain weight because their rate of metabolism slows down.  Therefore, even if they are consuming the same amount of calories and their activity level has remained constant they will put on some extra pounds because the calorie consumption now is lower than the calorie intake.  The best way to shed this weight is to lead an active life.  Develop an exercise routine or indulge in activities like swimming, cycling, dancing, and walks to burn those calories.  Concentrate on the thigh and hip area.  Exercising besides strengthening bones and ligaments, elevates the mood and reduces the occurrence of bouts of depression and hot flashes.   

·         Women crave for sweets when they are depressed, overwhelmed, or emotionally stressed out.  These too are loaded with fat.  Remember that no food is barred but eat only a tiny portion of a sweet or dessert if you cannot resist the temptation.  Do not eat just because you are alone and bored.  Cultivate a hobby or call up a friend.

Men and women both need to remember that the height-weight table is very standardized.  You do not need to lose weight if your waist-hip ratio is satisfactory and if you do not suffer from any weight related health complications.  When you exercise, remember that it is not important how many kgs you lose in a week or month but how you feel after an exercise session.   

Losing Weight: Men

·         Learn about proper nutrition.  Most men put on weight because they are unaware of the nutritive value of foods and the calories they are consuming.  They have bad dietary habits.  Pizzas, beers, fast food, though may be a convenient choice; they are loaded with fat and calories.  If you are at conferences, parties, or on the road opt for preparations and servings that are low in fat.

·         Men crave for fat in the form of meat.  Substituting beef for skinned chicken and lean meat would automatically help you to cut down on the fat consumed.  When you are out with your friends, remember to control your diet and try to avoid the temptation of ordering food or alcohol, which would get in the way of your attaining your health goals.     

·         They have a very different attitude towards their body weight as compared to women.  Women are overly conscious of their weight, while men, even if they are overweight think they look fine.  Men have a better body image and they do not recognize putting on weight as a problem.  This can be serious because men have a proclivity for android obesity.  This means they accumulate fat in the waist, stomach, and chest region, which can be dangerous and can cause health problems like heart disorders, diabetes, and apoplexy.   

·         Most men do not go on a diet even when they know they are over weight because they think it is a feminine thing to do or because they feel that dieting is synonymous with deprivation or starvation.  However, for a successful diet, it is important to remember that you do not keep any food off limits.  Garner the support of your family and develop an exercise routine suited to your fitness goals.  Along with performing aerobics regularly also do abdominal crunches.  Even though spot reduction does not work for losing weight, it tones the muscles in the abdomen.  The good news for men is that they can lose weight faster than women can, even though they may consume more food than they should.  This is because men are bigger in size, their body composition contains more muscles than fat, which allows the body to burn calories quicker and once men have lost weight, they are more likely to retain their new status.

Tips to Walk

Tips to Walk

·         If you are a person who is used to sitting for long hours and is starting the walking exercise for the first time, visit the doctor for special advice.

·         Buy a good pair of walking shoes.  Purchase shoes that are comfortable and supportive during walking.

·         You must start with 5-10 minutes of walk and gradually, graduate to 30-40 minutes and eventually, to an hour.

·         Keep a right posture when you walk. Take the help of a friend to check your posture. Keep your shoulders relaxed and let your arms swing freely.

·         Follow the same route, every day, initially. Later you may change the route for variety. Always walk facing traffic if you are walking in an area without sidewalks.

·         For walking, you do not need a formal warm-up and cool-down period. Start walking slowly. Give your legs a chance to limber up. Cool down in the same manner.

·         Note down, everyday, how much have you walked. This would help to evaluate your performance on a weekly basis. It would also keep a track of your sense of commitment.

Walking Away from Weight

Walking Away from Weight

Walking is the most simple, effective and pleasant form of exercise. It has no restraints of time, place, or equipment.  What you require to walk is just a good pair of shoes, comfortable clothing, and motivation. You can walk even alone. Walking would help you to relax, unwind, and contemplate. It also, gives you a chance to socialise. You may utilize walking to catch on an old friend or a lost relative.

The most effective diet programme would be an hour of brisk walking combined with a low calorie, low-fat diet. Walking is such a powerful weight loss method that you do not even have to bring about changes in your eating routine. Moreover, a walking programme does not have to be intense to be satisfying. A regular walk of an hour is more than enough to bring the desired results.

Weight Training

Weight Training

If you are inactive, you will lose 10% of your muscle mass on an average every 10 years.  Weight training helps you to prevent the loss of muscle and to regain, strengthen, and tone it.  This is important because 30-50 calories are burned by 1 pound of muscle in a day in comparison with 1 pound of fat which burns only about 3 calories in a day.  Weight training also increases the density of bones and reduces levels of low density lipoprotein (LDL) (bad) cholesterol.

Perform resistance training at least 2-3 times a week for about 30 minutes.  You will be able to burn anywhere between 250-500 calories per hour.  For those areas, like your thighs, waist etc, where muscles need strengthening, you can perform spot training.

For quicker weight loss, combine aerobic and anaerobic exercises as this leads to fat burning at a higher rate than if only either aerobic or anaerobic exercises are performed.  Resistance training is not as effective as aerobic exercises at burning calories during the training session but these intense exercises raise the rate of metabolism even 3-14 hours after exercise.

The number of calories burned during an exercise depends on the intensity and velocity at which the exercise is performed.  To increase the number of calories you burn, overdraw each motion through the exercise.  Remember to exercise each part of the body like the back, arms, legs, and buttocks.  Exercises in which there is sustained movement for a longer time and those in which you need to balance yourself like dancing, walking, jogging, etc. require additional energy and so burn more calories.  Even though intense anaerobic exercises burn maximum calories, but for rapid weight loss perform exercises sustained over a long period of time.   

Whichever exercise routine you adopt, it is essential to remember that you will not be able to see the results immediately.  Do not be discouraged if you do not lose weight.  Do not forget that muscle tissues weigh more than body fat.  So even though you might be gaining muscle and losing fat your weight may remain constant.  In time your girth will decrease because muscle is denser than fat.  By simply gaining muscle you will lower the percentage of fat in your body.  Always measure your lean body weight and the absolute weight of fat so that you can plan your weight-training program more effectively, consume, and spend calories accordingly.

It is important to remember that fat and muscle are entirely separate.  Fat is not converted into muscle.  You can gain muscle only by losing fat.   Muscle will not change into fat if you stop exercising..  It will just degenerate and reduce in size.  Finally, if you are keen on losing fat remember that along with exercises you need to plan your diet sensibly and stick with it.

More often, than not you would blame your lethargy on the inability to find out time for exercises. Well, here are some tips for you to stick to your daily exercise routine.

·         Prioritise: If you are determined on leading a healthy life,  you should make your priorities clear. Make exercises your priority.

·         Punctuality: You should set an exact time daily to exercise. Stick to the exercise schedule you make.

·         Cut down on Television:  Most of the human time, after work is wasted on watching television. So cut down on your television viewing. Avoid being a couch potato.

·         Find time:  Make yourself flexible to find enough time for exercise.

·         Avoid idle sitting: Take a walk down the neighbourhood than sitting and idling away at home.

·         Write:  Note down your daily schedule. Mark how you spend your time everyday. Then figure out how you can dedicate the time to your exercising.

·         Enjoy: Do not take exercise as a boring routine. You may play music while you exercise. If possible, find an exercising partner for motivation. The partner would also instill a healthy competitive feeling in you.

Types of Exercises

Aerobic Exercises

The most effective way to lower your resting heart rate is by performing aerobic exercise.  By increasing your heart rate during exercise,  you will strengthen your heart and it will function better while you are at rest. 

Aerobics should be done at least 5 times a week for 30-45 minutes.  Starters must exercise only for 5-10 minutes.  Slowly increase the intensity and duration of exercise to 30-45 minutes. However, exercising for  60-90 minutes daily would bring you immense benefits.  Depending on your weight and level of fitness, calories will be burnt at the rate of 300 or more per hour.  You can perform exercises like brisk walking, running, cycling, or riding a stationary bike.  Swimming is especially useful for people who have arthritis or high blood pressure and so cannot perform weight training.   

Weight Loss and Exercise

Weight Loss and Exercise

To keep your body in shape it is essential to exercise.  When you are inactive, the body uses glycogen and carbohydrates as sources for energy.  Once you begin performing aerobic exercises, 90 per cent of the energy comes from carbohydrates and 10 per cent from fats.  As you continue with your exercise routine for about 30 minutes, energy is provided equally by fats and carbohydrates.  Exercising has many other benefits other than helping you to lose weight:

·         It increases the rate of metabolism so that more calories are burned.

·         It increases the rate of break down and burn up of fat.

·         It increases your level of fitness.  You are able to perform more activities while expending lesser energy.

·         It strengthens and conditions your muscles.

·         It strengthens your bones.

·         It lowers your blood pressure. 

·         It increases the levels of high density-lipoprotein (HDL) (good) cholesterol and decreases the level of low density-lipoprotein (LDL) (bad) cholesterol.

·         It makes the heart stronger increasing the volume of blood pumped with each stroke.

·         It increases the amount of haemoglobin in your blood.

·         It expands the arteries that transport blood to the heart.

·         It reduces the probability of arteriosclerosis thereby reducing the risk of heart attacks and strokes.

·         It helps to lower the levels of triglycerides.

·         It helps in maintaining levels of blood sugar.

·         It enables you to sleep better.

·         It makes your skin feel and look healthier by improving the flow of blood.

• It has psychological benefits in that it makes you feel good.

Tips on weight loss

·         For the success of any weight loss program, it is essential that you keep a positive and healthy mental attitude. 

• List the reasons why you want to lose weight and keep a copy handy for times when you are unhappy with the results of your diet.  Put a copy of the list on cupboards, food cupboards, and weighing scales.  Reading motivational literature and looking at pictures can also help to remain inspired.

• Weigh yourself in the morning and multiply your weight (in pounds) by 10 to get the number of calories you need to eat to reduce weight.  If you multiply your morning body weight by 12 you will get the number of calories you need to eat to maintain your weight.  In any case, consume at least 1200 calories daily.  Any amount less than that is insufficient to support your basal metabolism.

• By avoiding 100 calories a day,  you can lose almost 1 pound of fat per month.  This is because 1 pound of fat is approximately equal to 3500 calories.

 

• Learn to eat wisely.  Have three meals that are well balanced consisting of carbohydrates, proteins, and fats in appropriate amounts.  Beans, vegetables, fruits, and whole grains are good sources of carbohydrates while fish, eggs, egg whites, skinned chicken, and turkey; cottage cheese are low in fat, lean beef and protein powders are good sources of protein.  Opt for fatty fish like tuna and salmon, canola oil, cheese, and mayonnaise that are low in fat; peanut butter, flax seeds, nuts, and olive oil are good sources of fats. 

• Adopt a whole food diet high in fibre and water content, consisting of fruits and vegetables that are high in mineral and vitamin content.  Women especially need to take iron and calcium in adequate amounts to prevent deficiencies that might lead to anaemia and osteoporosis.   

• Avoid salt, sugar, sauces, dressings, creams, additives, preservatives, and processed and refined foods.  Salt though it is not harmful or fattening per se can cause water retention.

• Instead of frying your food grill, bake, or boil it.  Limit the use of oil, butter, or margarine. 

• Buy only lean meat and keep the servings small.  Try not to have more than three eggs in a week.

• Have 2-3 snacks a day that are planned well.  This speeds up your metabolism and prevents you from getting too hungry between meals.

• Always select foods that are low in fat and sugar but high in fibre and carbohydrates.

• Consume at least 2.20g of protein per 1 kg of bodyweight each day.

• Drink at least 4.5 litres of water daily.  Water helps in digestion and metabolism by providing an environment where various enzymatic and chemical reactions take place.  Through blood, water carries oxygen and nutrients to body cells; it helps in regulating the temperature of the body. Water keeps your kidneys functioning properly.  If you do not have sufficient water, the liver has to abandon its main task of breaking down fat and come to the rescue of the kidneys.  If you are overweight or live in an area where the climate is hot and humid or if you perform intense exercises regularly, you need to drink more water.  In case you are overweight, you need to drink an additional 0.04litres of water approximately for every 10 kgs of weight above your ideal weight.  However, do not drink more than four glasses of water in any particular hour but spread the intake throughout the day.  Keep the level of fluids in your body high, especially before the meals.  This will give you a satiated feeling. Try avoiding carbonated water. 

• Never skip breakfast.  Not having breakfast sends a signal to your body that you are starving yourself and slows down metabolism as a defence mechanism.

• Always eat a light dinner at least 4 hours before going to bed.

• Do not wait until you are hungry or else you will overeat.  Try to eat your meals at a fixed time daily to program your body to expect food at a specific time.  If you have overeaten at a meal, do not worry about it and eat the next one as you usually do, without depriving yourself of food.

• Avoid ‘tasting’ food while you are cooking.  If you find this hard to do, chew a piece of gum.  

• Try not to shop for food when you are hungry.  This will keep you from buying fattening foods.

• Do not go out with friends to shop for food.  You might be tempted to buy food that is high fat.  Leave your kids at home when you shop.  If you must take them with you, feed them a light snack at home first or carry some low-fat snack for them to munch.  Let your kids take part in the activity.  You could keep them busy by letting them help you locate items.

• Buy fresh products wherever possible, instead of the canned or processed versions.  Buy good-quality products so that you will not miss the taste of the high-fat variant.  Avoid sampling freebies. 

• Buy only that much food as you need.  Do not stack up your kitchen for friends and guests, who you expect, might turn up unannounced.     

• Avoid sugar and refined carbohydrates like white rice, non whole-wheat flour products and pasta, soft drinks, and sweetened drinks.  Always check the list of ingredients on the label to ensure you are not consuming sugar in the form of fructose, sucrose, corn syrup etc.

• If you find your low-fat or fat-free diet bland, spice it up with herbs and seasoning like garlic, pepper, vinegar, curry powder, basil, rosemary, oregano etc.  Eating hot and spicy food, like hot peppers and mustard, can speed up your metabolism.

• Use low fat ingredients while cooking.  When you use products such as skimmed milk or low fat cheese in cooking the difference in taste is hardly perceptible. 

• Transform your kitchen.  Use gadgets and equipment that require you to use less fat while cooking.  For instance, buy non-stick frying pans for sautéing, instead of frying food, acquire a pressure cooker, use a microwave for low-fat cooking, get a blender to fix yourself fresh juices and desserts and a sieve to skim the extra fat and cream off your milk or soup.  Get bags to store fresh vegetable and fruits that you can eat anytime you need a snack.     

• Transform a mundane activity like dining into an occasion.  Use your own special plate, tablemat, and learn the art of arranging food to make it look aesthetically pleasing so that it takes your attention off the quantity of food. 

• Eat slowly and prolong your meals to 20 minutes or more.  This is so because it takes about 20 minutes for your stomach to signal your brain that you are full. 

• Use small plates.  This will make the serving look bigger.

• Keep food only in the kitchen.  Avoid storing snacks in the car, in your bedroom or office.

• Do not keep food on kitchen counters.  Do not keep food in transparent containers.

• Designate a specific place in your home and office as your eating-place.  Take all your meals there.

• Do not perform any other activity while eating.  Avoid reading, watching television, talking on the phone, working etc. and learn to focus on your food.

• Learn to be aware of what you are eating.  You must know of its nutritive value. You must be aware of the high calorie foods that tempt you.  If you know, you are going to pass a bakery and will not be able to resist dropping in, take a detour.  Similarly, instead of having high-fat high-calories snacks at office, roasted chana, carry raisins or rice puffs, which you may have every time you feel tempted.

• Avoid junk foods and especially keep away from finger foods.  Instead, have raw vegetables or fruits as snacks or fat-free popcorns that have been air-popped.

• Leave the last bite of each item of food on your plate.  If you can succeed in this, it will be a sign that you can stop eating when you are full and not just when there is no food left on your plate.

• Brush and floss your teeth after dinner.  Doing this, would curb your urge of returning to grab a bite.

• If you crave for food late at night, eat a carbohydrate, like a slice of bread or a cracker, before going to bed.  Keep water or a slice of orange by your bedside in case you wake up feeling hungry.

• Find a system of reward other than food. 

• Keep a record of everything you eat—at meal times, for snacks, and while cooking.  Regard whatever you eat as a source from which nutrients are derived.  Do not look at it merely in terms of calories.

• Once in every week you must take a day off from your low-fat diet and eat small amounts of the food that you have been craving to eat.  However,  remember not to binge.

• Weigh yourself only once a week on a specific day at a specific time.  Your weight fluctuates daily due to changes in water weight so it is not advisable to check the scales everyday. 

• Everyone has a different body shape and size, and dieting will have different results for different people.  Do not compare the progress of your diet with the results of others who have been dieting.

• Cut down on caffeine.  It has a dehydrating effect.  It may also be harmful for your blood pressure.  It may make you nervous resulting in a binge.

• Cut down on your intake of alcohol.  Alcohol slows down metabolism and arouses the appetite.

• Try kicking one addiction at a time.  Do not try to give up smoking, caffeine, alcohol, sweets, or any other addiction all at once because the body requires time to come to terms with the changes.

• Avoid stress, because it may make you crave for food.  Learn to read your body’s signals correctly.  You might be overworked, anxious, or depressed over some emotional matter.  Do not confuse these signs as a signal to eat.  Instead, try to deal with these problems.  Keep your distance from people who are depressed and frustrated as they can cause you anxiety and get you depressed.

• Cultivate a hobby.  You could join a gym, talk to friends, take a walk to the park, read, or indulge in any other activity that will take your mind off food.

• Try leading an active life.  Take the stairs instead of the elevator, choose to park your car away from the store, and try walking as many distances as you can.  Walking improves blood circulation, strengthens joints and bones, conditions leg muscles, and helps in maintaining a good posture.

• Exercising is the best way to boost your metabolism and to get rid of excess body fat.  For best results, perform aerobic exercises, late in the day.  Remember, not to overfill your stomach. Exercise at least 2 hr after food. Exercising in the evening before having dinner would force the body to burn stored fat for energy.  The next best time to exercise would be before breakfast.  Performing aerobic exercises like jogging, walking, swimming, for about 30 minutes in the evening before dinner not only increases metabolism so that more stored fat can be burned but continues to process even 2-3 hours after the completion of your exercise routine.  Besides aerobics, do weight training exercises for toning up your muscles at least three times a week.

• To beat boredom, exercise with a friend or listen to music.

• Do not waste your money on weight reducing pills and powders. There are no shortcuts to losing weight. Reducing pills can, in fact, cause tremendous physiological and psychological damage. 

• If you are buying supplements, ensure that they are of high quality and always consult your physician or dietician before consuming them as it may have adverse effects. Never indulge in self-administration.  Also remember that supplements would be effective only when you stick to your diet plan and exercise routine.

• Set goals that are practical and attainable.  Do not set goals that are so small that you are not motivated or goals that are so big that you get dejected.  To help you move forward, set a new goal before you have accomplished the old one.

• Change the way you look at your body.  Learn to appreciate it and know that though losing weight may make you feel better physically, emotionally, and psychologically, it is not the answer to emotional problems and crises in your life.  Do not deprive yourself of the company of your family and friends just because you are unhappy with the way you look or because you think you might have to eat something that is of high caloric value.   

·         Successfully losing weight requires a change in lifestyle.  For this, a great deal of motivation and patience is required because you cannot shed those extra pounds in a day, a week, or a month.  Once you have committed yourself to losing weight, stick to the plan.

·         Make it a habit to read nutritional labels when buying food.