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If you need to lose a few extra pounds but feel you’ve hit a plateau, there are several ways to get your body back in the weight loss mode. A plateau is when you’re no longer losing weight though it seems nothing has changed in your diet or exercise routine. Your body has adapted to the diet and now refuses to budge. So you must make some changes to boost your weight loss again. These five free weight loss tips can help.

1. Change your calorie intake.

One way to overcome a plateau while maintaining a healthy weight loss plan is to change your calorie intake. Monitor how many calories you’re eating and decrease them slightly to see if your weight scale moves again. You might try the zigzag method as well. To do this, decrease calories one day, and then increase calories the next. This helps shift your body out of its comfort zone. Only make minor adjustments and monitor your weight with each small change.

2. Replace a snack or two.

If you usually eat a chocolate bar as a mid-afternoon snack, try replacing this with a fruit or vegetable. Eat apples, bananas, carrots and low-fat dip, or celery and low-fat dip instead of chocolate. Fruits and vegetables are not only filling, but they also promote healthy weight loss.

3. Keep exercising, but endure longer.

Another way to boost weight loss and get your body moving again is to increase your exercise time. Instead of 30 minutes a day, try exercising 45 minutes a day. Walk every chance you get. Walking is a great (non-strenuous) exercise that helps your heart and promotes healthy weight loss. Park your car a little farther from the mall than usual when shopping. Walk your dog twice a day instead of only once. Take a walk during your breaks at work. These small changes can make a big difference in your weight loss efforts.

4. Monitor “what” you are eating.

Are you eating mainly sugar and carbohydrates on your weight loss diet? If so, try replacing one or two of these with a protein-rich food. Protein is a proven fat burner and energy booster, and many weight trainers use it to boost their workouts. Protein also helps you fill full longer so you’re less likely to be hungry an hour later. There are protein snack bars on the market now so you can easily get a boost during the day. Other changes you can make include increasing your water and fiber intake if you feel you’re not getting enough of these.

5. Eat smaller, more frequent meals.

Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal. This helps boost your metabolism and keeps you from being hungry during the day and splurging at night.

Keep in mind that fast weight loss can be unhealthy, but you might lose fast at the start of any diet or when overcoming a plateau. This is normal. These tips are to help you break the plateau so you can start losing weight again. Weight loss diets can help you feel and look better than you ever have before. Use these ideas to break through your plateau today so you can reach your future weight loss goals.

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Tags: fast weight loss, free weight loss, healthy weight loss, weight loss diets, weight loss tips

Most people have already been on several diets and gotten frustrated about the Jo-Jo effect with bouncing your weight right back up to where it was before or even higher. The questions is ?How do you maintain a healthy diet throughout the whole year?? as despite many promises of the latest diet schemes, people start realizing that dieting for 2-3 weeks a year is no solution if you stick with your old eating habits for the rest of the year.

So, how do you maintain a healthy diet in general?
Are slim people actually on a diet regime all year around or at least most of the time or is there some secret that you just haven’t discovered yet? Let me tell you, it all come down to habits. They are your worst master and your best slave, so choose wisely how to use them.

For somebody weighting 100 kilos and still putting on weight, the amount of food that a 60 kg person eats seems little, like for them being on diet. So yes, slim people are sort of on a diet constantly, they just don’t notice it any more, because for them it is not a diet, it is their way of life. And that is actually the secret that you have been missing.

But what kind of healthy diet should you maintain when your goal is weight loss?
To achieve and maintain your ideal weight you need to develop the right eating habits and make them your lifestyle. A diet regime that you could not maintain as a lifestyle is therefore not worth pursuing. On the other hand the good news is that some healthy changes in your eating habits can go a long way if applied consistently. You need not so much to focus on what not to eat any more as this just stimulates your cravings for these foods, but start implementing some good food choices and habits.

Healthy dieting tips
These can be different for everybody, but examples are to only eat when you are sitting down and only eat with cutlery. Also 5-a-day is a good example of introducing more fruits and vegetables into your daily eating plan and many people don’t even manage this simple principle. Or start your day with fruit only, have a green salad for lunch or decide to do one raw food day a week. But whatever you do, keep it simple and make it a habit. Make it a must and not a can, this is how you do maintain a healthy diet!

By gradually implementing these changes, you will be well on your way to adopt and maintain a healthy diet. And the best thing is, once your new eating habits have been established, your weight loss is truly on autopilot as it does not feel anymore like being on diet! And then people come to you asking: How are you able to maintain a healthy diet and such a slim figure?

Author: Claudia Ohst from Diet on Autopilot

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Tags: healthy weight loss

If you are not sure about what food to avoid to lose weight, please read on for some simple guidelines. Unfortunately, it is not only a handful of specific foods that can one easily put into a list, that you should best eliminate from your diet while trying to lose weight. But it is still important to know which foods to be aware of, otherwise you risk undoing the full potential of your weight loss efforts.

Food to avoid to lose weight: foods with a high fat content
This is obvious, when you want to lose weight, or more accurately you want to lose fat, it doesn’t really make sense to eat exactly that. Having that said, fat itself is not your worst enemy, but you still should cut down on it if possible

Examples:
excess pure fat on meats, too much butter or margarine on your bread

Food to avoid to lose weight: foods high in sugar
The second group of foods that you better give a miss are foods with a high content of sugar or highly refined carbohydrates which the body treats also as sugars. Apart from the obvious higher calorie content, the bigger problem is that these foods spike your blood sugar level quickly, your pancreas reacts by releasing lots of insulin to get the blood sugar level back down. Often the blood sugar drops then to an even lower level as it was initially which quickens subsequently your appetite. And that is certainly a condition that you would want to avoid when being on diet!

Examples:
the worst foods in this category are soda pops, fruit juices, white bread, cakes and cookies etc.

Food to avoid to lose weight: foods high sugar AND fat
Foods from this category you must try to eliminate totally from your food plan! The reason is that the high sugar content primes the body’s insulin response, which in turn opens so to speak your body’s cells to take up the sugar ? and in this case also the fat! You see, the calories from foods high in sugar and fat go directly onto your hips! Or wherever …

Examples:
foods high in sugar and fat are: potato chips, french fries, cakes and tarts, chocolate, white bread with butter etc.

Now, that you know what food to avoid to lose weight, you might wonder what there is left to eat? I know, it first seems like that, but there is still plenty of choice. Stick to lean protein, lots of vegetables, low fat products and for the carbohydrates, opt for the whole grain versions and try to limit their the portion size. And to make your life easier while dieting, better focus on what delicious food you still can eat and not what food to avoid to lose weight!

Author: Claudia Ohst from “Diet on Autopilot” (An automatic diet)

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Tags: healthy weight loss