1. Keep a food diary – Keep a note of everything that you eat and drink in any given day, you can be as specific and data driven or as relaxed as you want to be because remember that it is your diary. Keeping a food diary is one of the smartest and pain-free ways to losing weight successfully. It doesn’t cost anything to do and it is pretty easy to incorporate into even a busy lifestyle. Read more here

2. Cut your portions down to size (in half) – because you are halving your intake you are saving yourself a huge amount of calories each and every time you do it. Small changes like this that are relatively pain-free are a really great way to lose weight. This rule applies to things like butter also and not only will this help with the calorie situation but it will also save your heart too.

3. Lead a balanced lifestyle and limit treats – try to cut down sugary snacks to only 3 times a week. This encourages you to think a little more carefully about what you actually want to eat rather than “wasting” your treat allowance on something you don’t really want – control your desires and indulge when you really crave it. You have a live a little to in order to successfully lose weight long term. Read 3 mistakes dieters often make

4. Cram protein into every meal – Foods like chicken, fish, beans and low fat yoghurt are all tasty, low-fat sources of protein. These should form the staple of any committed dieter. Remember that things like eggs and red meats should only be eaten occasionally because despite being high in protein they are often high in fat – particularly if you say fry an egg or stir-fry your steak.

5. Go veggie for one meal a week – plan one lunch or dinner that is entirely meat and cheese free. This means that it must constitute of vegetables, beans, grains and so on. This will help to reduce your fat intake for the week whilst avoiding embarking on a Monday-Friday mung bean fest. This again is about creating a balanced diet for yourself.

6. Make fat savings – Seek out sources of fat in your diet and find creative ways to reduce them. Things like switching from full-fat milk to semi-skimmed or skimmed milk are a great way to make ‘savings’ on your weekly fat intake. It probably won’t even feel any different because you are still leading the same lifestyle and diet just being smarter with your product selections.

7. Eat fruit – simple really. Aim for two to five portions a day and mix it up, 2 apples and 3 oranges doesn’t count.

8. Drink water – this is again another no-brainer but you can really do your waistline and your teeth a huge amount of good by giving up those sugary fizzy drinks and high-sugar squashes and switching to plain old H2O. You should also avoid ‘diet’ versions of fizzy drinks because whilst these are low in sugar they do contain copious amounts of sweeteners which can only make your body crave sugar more.

9. Incorporate vegetables into your diet – pick a handful of vegetables that you like and try to get them into as many meals as possible. Snack on raw vegetables if you feel hungry during the day, resist the temptation to grab a bag of crisps. Remember that because vegetables are so good for you, and you are still hungry at the end of the meal you can always grab a second helping to help fill yourself up without doing your diet any harm. See our list of calorie negative foods

10. Eat slowly – this is a fantastic tip for anyone that wants a quick fix for losing some extra weight. Your body is often slow to register the fact that it is full and you no longer need anymore food, so by racing through a meal, your body is confused and thinks it still needs to eat consequently resulting in you eating more than you need to and eventually your stomach and waistline expanding. Slow down, take breaths in between mouthfuls and properly chew your food so that your body has a chance to digest and register what you’ve had.

11. Open up to wacky ideas – concepts like a grated carrot is more filling than a whole carrot, downing a glass of water will help keep your hunger at bay and other strange but true methods can be really great ways to keep your weight under control.

12. Look for whole grains – many of the leading cereal manufacturers have opted to use whole-grains in all their cereals this is good news for everyone but in particular for anyone on a weight-loss programme because whole grains are packed full of fibre meaning that they give you that feeling of being fuller for longer.

13. Chew your food – we touched on this in tip #10 but finding food that you can really chew not only increases your fibre intake but it also acts in a psychological way to ensure that you feel more satisfied too.

14. Plan, plan and then plan some more – if you want to be successful in weight loss then you need to plan your meals and snacks ahead of time. Having a plan and sticking to it is one of the easiest ways to make sure you shed those pounds and hit your weight loss goals. It also saves you loads of cash at the checkouts if you have meticulously planned your shopping list. Having a set meal plan also helps to suppress those urges or last minute takeaways because you know what is going to be for lunch/dinner so rather than deliberating and opting for that kebab you stick to your grilled chicken and quinoa. Lack of planning usually leads to calorific foods.

15. Concentrate on eating – this might seem like a strange thing to do but the results are quite compelling. If you switch off the TV when you eat (snacks as well as meals) then studies have proved that you will eat a much smaller portion than if you ate the same meal whilst watching the TV. Your lack of concentration means leads to lack of thought when it comes to what you are putting into your body.

When applied to your body, the ingredients are absorbed by your skin and the ingredients can bypass your digestive system’s acids which means that the ingredients get to work on your body’s fat reserves – making patches far more effective than any slimming or diet products that are taken orally. The great thing about patches is that they tone the body converting loose fat into firm and toned muscle.

In reality the weight loss patch should only be considered in extreme circumstances because it was designed for use by individuals that are clinically/dangerously obese as more of a last resort rather than a casual dieters quick fix.

Weight loss patches are clinically proven and can safely burn calories without having to skip meals or embark on crash diets. Because of this it has attracted attention as being an easy and popular fix for anyone looking to lose a little weight without having to put too much effort in. Experts advise against this and say that the patch should only be considered once other avenues have been explored.

Weight loss patches work in much the same way as nicotine patches which help people to quit smoking because the ingredients in the patch are absorbed through the skin into the blood stream and make their way to the areas in the body that they are needed. Weight loss patches contain the active ingredients that help people to lose weight quickly and safely whilst enhancing their health and well-being.

Always remember that losing weight is hard! Without patience, perseverance and a little knowledge about diet, nutrition and exercise you are likely to stumble before the first hurdle.

The first reason that many weight-loss plans fail is because the people try to lose weight by following way too strict a diet – this kind of plan will result in failure because it is way too tough to sustain in the long term. In order to achieve weight-loss success you need to cut back calories gradually, if you cutback way too much too quickly your metabolism will slow down and you probably won’t lose any weight at all. You also risk not getting enough of the vitamins, minerals and other nutrients that your body needs in order to stay health day-to-day.

Another mistake people often make is trying lose weight on your own. If you’ve seen any advertising for weight-loss groups like Weightwatchers or Slimming World you will be familiar with this fact because so many people looking to lose weight get better results when they try as part of a group. This is because they feel supported and not alone – you have someone pushing you to not quit. Your friends and family should know that you are attempting to lose weight so that they can help you on the process and not tempt you by doing things like baking cakes, buying chocolates or offering you a snack.

Setting unrealistic goals is another reason that many people fail at weight-loss. When you set goals that aren’t easily achievable, you push yourself to get there and will more than likely feel successful even if you fall just short. However, if you set yourself seemingly impossible objectives, you will find that when you inevitably miss the goals you set you just feel frustrated rather than motivated to work harder.

Don’t weigh yourself in each and every day because you probably won’t see a huge change and your weight may well fluctuate from day to day – that’s why it is best to focus on longer term changes. Ease yourself into an exercise programme gradually, incorporating into your lifestyle and giving yourself a break if your body needs it.

Understanding yourself is a big factor in weight-loss. Don’t get fixated with the results other people have achieved because every person is different.

In relation to weight loss products, such as weight loss supplements, most people understandably wonder how they are able to tell if the product they are buying is legitimate. Sadly, it is almost impossible to tell when you read an advertisement , see or hear a commercial  or click on an advert on the internet  whether the product  is genuinely beneficial or not. Even actually inspecting the product first hand  is difficult to determine what you are intending to purchase is actually worth your money. Research is essential  and  with regard to researching weight-loss products, there are a number of different techniques to use  in order to identify  whether the product or products you intend to buy are worth the cost, or simply a scam

One of the simplest strategies is to visit the online websites of retailers that allow their the general public to rate or review their merchandise and leave comments. Most buyers like to advise others that a product  is likely to be a waste of money or of course point out if they think it is  well worth the cost. If you can find weight loss product testimonials, you are certainly urged to read them.

Even the best products, that come very highly rated and recommended, will have a couple of bad reviews, but  what you ought to be aware of is any weight loss product or service that has more negative comments than good reviews. This is normally a reliable indication  that the weight loss product in question might not be worth the money and is a good way of spotting a potential scam.

Another good way of weeding out a potential scam product or item is by looking at the website of the product distributor or manufacturer to see if it looks genuine and be wary of any product or service whose website only claims to assist you to shed pounds, but does not actually explain how they intend to do this. Tread carefully before you part with your cash!

One of many things that you need to think about when looking to buy weight loss capsules is that of cost . Weight loss supplements are sold within a fairly wide range of different costs.  It is quite normal to find weight loss supplements that sell for as low as £10 and others that can even sell for hundreds of pounds. It is very important to spend time checking out the various options, but don’t stretch yourself financially, because if you cannot afford the diet pills  stress can cause you to eat more if you are having problems affording the pills !

The manufacturer of the weight loss pill in question is an important factor that you should take into consideration .   You should be able to find information on the company’s history and success or failure stories from other users by doing a web search and not relying on testimonials on the manufacturers website or sales literature. Any company that regularly has a bad reputation for selling weight loss tablets that do not work, means there is a good possibility that you should stay away from that manufacturer and all of their products.  Although weight loss pills can often be associated with poor results, it is also important to remember that taking the wrong weight loss tablets may also put your health at risk.

In conjunction with examining the reputation or history of the weight loss pill manufacturer in question, you are also advised to examine the history of the weight loss capsules that you are thinking of trying. In order to save yourself time and money, you will want to try and find the weight loss tablets that have been proven the most successful .  One of the best ways to do this is by visiting online weight loss internet websites or message boards, reading product reviews, or by consulting with a healthcare professional.

Check the composition of the dieting supplements, and then again research any ingredients that you don’t know anything about.  Most importantly, it is vital to determine whether or not you are allergic to any of the ingredients.  It is also important to see if any of the ingredients in your preferred weight loss pill are dangerous or if they have been recalled .  The best way to find out this information is by consulting with a healthcare professional or by performing an internet search, and it is advisable  to perform an on line search with the name of each individual ingredient.

You should also consider the pros and cons about where to buy your diet tablets from. Web based stores can be cheaper although you might be able to get better information from a pharmacist or specialist . Irrespective of whether you are shopping on-line or on the high street it is important to make sure that you are doing business with a reputable and trustworthy supplier.

So should you pay for an expert to create a weight loss plan or just develop your own ? Well there is an incredible array of planners and systems to choose from and again it is down to individual choice as to what works best for you. If you are a single minded and strong willed individual you may well succeed on your own, here are some of the key points to remember.

Set a realistic plan that changes your lifestyle gradually, Unrealistic plans require drastic changes and they will probably involve pre-packaged menus and workouts designed by someone who does not know you personally. You need a plan that makes sense for your life, your style, and your goals.

When planning, you tend to work backwards, starting with the goal, so don’t focus on how much weight you want to lose but focus on what your target weight is. Be realistic. Look at your BMI chart, and notice what a healthy weight range is for you. Make your goal the highest weight number within in your healthy range.

Find or take some current photos of yourself, perhaps wearing nothing but beachwear and adopt your best posture. Tie your hair back if you have long hair, so the photo will include a view of your face and neck. Have a good look at these photos. It’s what you actually look like, fat and all. Keep the pictures, they will make you proud when you lose some weight, and they should  motivate you to reach your goal.

Take a note of your measurements, and record them . Measure your arms, legs, waist, chest, and neck, also record the size of your clothing. Keep these measurements as well. They too will make also provide motivation and reward when reach your goal weight.

As you look back at old entries, you’ll see how far you’ve come both physically and mentally. If you have a bad day, you can see where you’ve had bad days before and still made progress.

Every time you lose 5 lbs. or drop a BMI point celebrate! Maybe go to see a movie or  buy a new outfit.  If you can do all these things by yourself without being asked or instructed then you probably have what it takes to develop your own plan, if not perhaps you might need some help !

The pounds that you shed rapidly are going to be mainly water weight and not from fat, which can cause you to dehydrate and subsequently regain the weight. Fasting or using rapid detox diets can lead to diarrhea and result in dehydration which can then lead to a bout of constipation. Rapid weight loss inevitably leads to fatigue which will drain your energy levels and stamina.

Restricting your calories means risking the prospect of malnutrition and not getting the desired intake of vitamins and minerals. Losing weight rapidly will also quickly take its toll on your general appearance, causing your skin to dry out and your complexion to suffer. You should remember that rapid weight loss is not just unhealthy but your body will resist if you try to lose more than the recommended maximum of one to two pounds of fat per week, and it will start to burn its own muscle for energy. The loss of any lean muscle mass will potentially cancel out any weight loss you are trying to achieve, as muscle is the key to a healthy body. Having more muscle cause your resting metabolism to work harder which will enable you to burn more calories while you are resting. It is vital to consume at least 1,200 calories per day to prevent muscle loss.

When your body does not consume enough calories you run the risk of triggering a famine mode where it will deliberately slow down its resting metabolism in order to avoid expending excess energy , this will cause your body to work hard to save calories and therefore actually prevent weight loss.

Some of the popular rapid loss diets tend to rely on liquid shakes and  restricted food intake to shed the pounds, but they are not only unhealthy, as a well balanced diet incorporating all the food groups infinitely  more preferable, but as you are not going to be losing weight in the right way, you will not be able to achieve a long term weight loss or health benefits. Another danger posed by a rapid weight loss approach is consuming weight loss supplements without  being fully aware  of the contents.

Many of these supplements available do work to a certain point from a factual point of view, but you may not be able to tell to what extent it works and how long it takes to achieve results. You should always check for product reviews prior to purchasing and if it advisory to speak to a healthcare professional or qualified medical practitioner about the supplements that you are going to purchase. A lesser known danger of rapid weight loss is the possibility of psychological and neurological dysfunction. Rapid weight loss slows down your response rate and your brain can also instruct your body that it is still hungry even if you are already full, resulting in overeating and thus more weight gain.

There is a big difference to being overweight rather than obese which is generally considered to be when you are about 30-40lbs overweight.  If you find simple tasks such as walking up a flight of stairs cause you to be out of breath or some clothes no longer fit you, then it could be an opportune moment to check your weight in relation to your height and build.

A good starting point is to calculate your Body Mass Index, known as BMI. This is the first measure a doctor would use and as a guide, for an adult, a normal BMI is 18-25 , 25-30 is considered overweight and 30 -40 would be considered obese. You can evaluate your weight on-line using numerous resources but as a quick guide, if you have a waist measurement that is equal or greater than your hip measurement, this is a good indication that you are carrying excess fat and one of the most obvious signs that you need to lose weight.

Other aspects to consider when considering your overall health and weight  are lifestyle and your general eating and drinking habits. Do you take regular walks to work or for recreation or are you more often than not, travelling by car ? If you have changed your routine in the last few years to a more sedentary lifestyle and find that you exercise less but eat and drink the same amount as you used to, or perhaps more, then you could be increasing your BMI in small increments without actually realising the changes you have made to your lifestyle and diet.

As your weight increases it becomes increasingly difficult to break what have now become your current eating and drinking habits, which is why it is always important to be honest with yourself when reviewing your weight and daily intake, and whilst using a set of scales and a BMI calculator will always be a good indicator of where you are with regard to weight and height compared to where you should be based on a healthy average, there is no substitute for good old fashioned honesty in taking on board what you look like in front of a mirror and how you feel in yourself .

CLA, as it is often referred to as, is one of the many natural weight loss products available that can help you get out of the cycle of yo-yo dieting – if you combine taking the supplement with a healthy lifestyle then you can actually achieve your weight loss goals rather than constantly bouncing back and forth in terms of your weight – gaining and losing the same 10 or 20lbs.

Most nutritional experts will agree that eating smaller portion sizes and generally concentrating on building a healthy balanced diet is the most effective way to lose serious weight in the long term. CLA can help with this because if you create a balanced diet for yourself and construct an exercise plan whilst taking CLA then you will see even greater results because the natural substance boosts your fat loss.

OK so you want to know about the results. A recent study by the Journal of Nutrition found that people taking conjugated linoleic acid on average lost 6lbs of body fat more than a control group which merely took a placebo.

That’s pretty effective considering it is naturally and you only need around 3g doses daily for this kind of weight loss to be achieved. CLA is found in some foods that you might eat on a daily basis such as some meat and dairy products but you can of course purchase the extracted acid in a supplement format, available at most good health food shops.

CLA has also been proven to assist diabetics in increasing their blood insulin levels so if you are a diabetic looking to lose weight then this could be the magic natural weight loss supplement you have been looking for.

We’ve got 5 tips for you to ensure that your weight-loss programme stays on track…

1. Avoid the alcohol – cocktails are a festive favourite but they are usually the worst for you because they contain a mixture of alcohol and usually a dose of sugary mixers all adding up to one gut-busting beverage. Having a few drinks is also proven to reduce your will power making resisting that fourth helping of chocolate cake or that seventh pig in blanket and almost impossible task. If you really want a drink or feel you must so as to not stand out amongst your friends then your best bet will be something like champagne or if you are looking for something a little lighter on the wallet, vodka and diet coke. Both of these drinks will help to limit your calorie intake whilst enabling you to still have a good time. The key is to not overdo the drinking, otherwise it can undo all the hard-work and results you’ve achieved so far.
2. Arrive fashionably late – a great tip to stay in shape over the Christmas and New Year period is to show up after a meal has been served. Obviously fill the host in, make your excuses and only try this at larger gatherings otherwise you run the risk of not getting invited to anything next year. But this allows you to easily eat a calorie controlled and nutritionally balanced meal before arriving at an event meaning you don’t feel socially bound to eat something.  The host doesn’t feel put out and your waistline stays in tact.
3. Squeeze in some festive exercise – I know it doesn’t snow all that often here in the UK but if it does; a snowball fight can burn some serious calories, or you could spend hours dragging a sledge up a hill to really burn off all those brussel sprouts. Even just going for a long walk with the in-laws and their dog can help to make a difference.
4. Hit the shops – many of you will need no reason to hit your local shopping centre but shopping is really good exercise. You will cover many miles in a day and will probably be carrying a number of heavy bags. This means that shopping is a great way to shed some extra Christmas weight. So whether you are spending those gift vouchers or making a last minute dash to the shops for a present for that person who bought you something but whom you forgot, try and do a few laps and remember to take the stairs rather than the escalator or lift.
5. Being grateful doesn’t have to involve devouring the gift - at Christmas time many people will buy you gifts of chocolates, tasty treats, biscuits, wine and cheese sets and so on. You can avoid undoing your hard work by sharing the plunder with family and friends. You could even wrap it up and pass it on to another friend (be careful not to get that mixed up though because you don’t want to cause offence!) If it is something like a box of biscuits then you could always leave them un-opened and share with work colleagues when the office reopens in January.

It is important to remember that whilst you should show some restraint in order to stay on track with your weight-loss, Christmas should be a time for relaxing. You wouldn’t dream of checking your emails on Christmas morning so try to take a break from your weight-loss thoughts too – enjoy yourself a little, indulge a few cravings and get back on it in January.