4. Part -3 Get moving - Exercise regularly everyday in your life. Study shows that the people who lose weight and keep it off have become aerobically active and exercise regularly .Overweight people should make a commitment and stick to the weight loss plan they plan to follow. Select an exercise pattern to suit your life style. Follow an exercise routine that is suitable for you and make sure to stick to it and do it regularly.

Combine regular exercise and well balanced diet, frequent small meals daily to help you loss weight. Walking is the simplest activity for most people, find a time and place where you can walk briskly without stopping for 40 minutes. Do walking four days a week, do strength training with weights for 3 days. Invite a friend or a family member who have the same weight loss program as you to get motivated. You can support and motivate each other. Some people lose weight successfully, but then fall back into their old eating habits. It is essential or important to keep your new healthy eating and exercise program if you are to be successful in keeping your new body shape.

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5. Learn to love yourself and your body, regardless of your weight. Most important factors in long-term weight control is a strong sense of self-esteem. Once you accept that you are alright the way you are, do not have to go on weight lose to be love that yo be free to make the lifestyle changes that lead to good health. Concentrate and focus on increasing your self-esteem. You are a handsome/beautiful/gorgeous sensible human being. Believe it! Accept it! Because you are! ALL THE BEST!

Diet -Remember to eat lots of small meals everyday to ensure that you keep your metabolic rate up, burning those calories. Choose small healthy meals every 2 to 4 hours but avoiding deep fries and take always. Eat your breakfast ,do not skip it! Start the day with porridge and berries made with water or skim milk. Porridge is low on the glycaemic index, it releases energy slowly over a sustained period. Eat at least five portions of a variety of fruit and vegetables every day, avoiding eating fruit in the evening because the fructose will be stored as fat.

Do not eat more than two portions of red meat every week due to the risk of higher cholesterol levels and an increased risk of types of cancer and cardiovascular disease. Choose low fat meats like chicken and turkey. Eat lean cut if you must eat red meat. It is recommended to eat two portions of oily fish per week, Avoid fatty foods such as cheeses. Deep fried, take away, the high fat content is not going to assist you in losing weight.

EXERCISE-Increasing your physical activity level to between 60 and 90 minutes of moderate physical activity, for five days every week. This could be anything from a brisk walk to running or swimming.jogging, getting out for a run every morning before having breakfast is a must, your glycogen levels are low so you will burn into fat quicker.It might not be possible to all people,however excellent method of getting the weight off.

Do not expect to lose too much weight in few weeks. Losing between 1 and 2 pounds a week is better, because this is likely to lead to a sustainable weight loss. Once you have increased your level of physical activity, you will be toning up muscle which lead to a slight increase of weight on the scales as muscle tissue is thicker than fat tissue so therefore it weighs more on the scales. Measure around your waist as this may show a more impressive improvement than the scales given what we have said about the density of muscle fiber.

Part-1 Body weight is determined by diet (how many calories you eat) and regular exercise (how many calories you burn off). In order to lose weight, you have to burn off a lot more calories than you eat daily. A pound weight is equivalent to 3500 calories

You can lose one pound per week if you eat or consume 500 calories less each day. You can then lose another extra pound a week if you increase your activity to burn off 500 calories by fast brisk walk for 40 minutes everyday and there will be overall 2 pounds lose a week.

One to two pounds a week is the most weight you can safely lose and still have adequate or sufficient nutrition. Losing more than 2 pounds is believe to be dangerous.Change what you have to do to lose weight-adjust or put your personal eating habits to match your activity levels

1) Visit your doctor for a physical or health check-up and opinion on your healthy weight range. The weight is determined by age, height, sex and the percent of body fat necessary for good health. Your doctor can recommend the healthiest range for your weight. He can also evaluate you for any medical problems, that could be associated or related with overweight, like thyroid disorders or diabetes.

2) Commit yourself to change your eating health habits for permanent weight loss for life. People have a tendency to be overweight or weigh excessively. Weight control is a commitment for life. You are bound to reach your goal of losing weight if you stick to the diet plan and consistent regular exercise. But for most overweight people, permanent weight control means change your eating and regular exercise habits for the rest of your life.

Change your relationship with food and be ready to make the commitment and determination that will lead you to achieving your dream weight. Otherwise, you can lose and then regain the weight, lose and regain the weight. As a result, be more frustration, anger, depression and loss of self-esteem. Success depends on how committed and determined you are to loss that extra unwanted weight. Talk to your doctor or a dietitian to give you a healthy, personalized plan that is right for you in order to attain/achieve your goal.

3) Change the way you eat -Part-2 Eat less saturated fat, and reduce on fat, you will lose weight, increase your energy, and help protect, defend, your future health from heart disease and many serious illnesses. Bake, grill, steam food are healthier than fried food. Fresh fruit for dessert is best. Convince the whole family to join you in this healthy way of eating.

Decrease your portion sizes and cut back your portions in half and get used to smaller sizes. Use smaller plates, smaller bowl of cereal instead of a large one.Snack on fresh fruits and vegetables and nuts.You must increase your daily intake of fruits and vegetables.It will fill you up with complex carbohydrates and fiber, vitamins, minerals and nutrients needed for a healthy and fit body.Snack on nuts, fresh vegetables and fruits Avoid anything rich and greasy snack.Drink water instead of soft drinks and soda they are loaded with sugar. The human body needs eight or more glasses of water a day. Water flushes out toxins,waste products, need water for cell functions and helps weight loss .Water increases strength and performance in the gym. Water improves digestion. Avoid fatty foods,like cheese as have the high fat content ,is not going to assist you in losing weight.

Simply every study or research done shows that people who lose weight and keep it off have become aerobically active and consistently exercise regularly. Obese people seldom or rarely feel a passion for exercise, it has to become a priority and a commitment.

For these people an activity needs to be simple and readily available such as regular swimming, throwing and kicking the ball in the backyard with the kids and etc. Start by taking the stairs, walking or biking instead of driving, walk the dog, dance, gardening or do anything that gets you out and moving.

Enroll to some school gym classes and look for some sports you enjoy. Eventually the goal is at least 40 minutes of vigorous exercise four-five times a week (that's just to be considered "moderately active"). "Aerobic" exercise is the kind that brings a drop of sweat to your brow and makes you feel a little out of breath. Since walking is the simplest activity for most people, try to find a time and place where you can walk briskly without stopping for 40 minutes. Do that four days a week, and on the other three days do strength training with weights. Exercise makes a huge difference. Your reward is a toned and fit body, lighter, fitter, wearing the size you always wanted and a feeling of great health!

Part-1 Body weight is determined by diet (how many calories you eat) and exercise (how many calories you burn off). You have to burn off more calories than you eat per day so as to lose weight successfully.One pound weight is equivalent to 3500 calories

You may be able to loss one pound per week if you eat or consume 500 calories less a day. You can loss another extra pound per week if you increase your activity to burn off 500 calories by fast brisk walk for 40 minutes everyday and that means be overall losing 2 pounds a week.

One to two pounds a week is the most weight you can safely lose and still have adequate or sufficient nutrition. Losing more than 2 pounds is believe to be dangerous.Change what you have to do to lose weight-adjust or put your personal eating habits to match your activity levels

1) Visit your doctor for a physical check-up and advice or opinion on your healthy weight range. The weight is determined by age, height, sex and the percent of body fat necessary for good health. Your doctor can recommend the healthiest range for your weight. He can evaluate you for any medical problems, that could be associated with overweight, such as thyroid disorders or diabetes

2) Commit yourself to change your health habits for permanent weight loss for life. People have a tendency to be overweight or weigh excessively. Weight control is a commitment for life. You will succeed in losing weight if you combine the right diet and consistent regular exercise.But for most overweight people, permanent weight control means change your eating and exercise habits for the rest of your life.

Change your relationship with food and be ready to make the commitment and determination that will lead you to achieving your dream weight. Otherwise, you can lose and then regain the weight, lose and regain the weight. As a result, be more frustration, anger, depression and loss of self-esteem. Success depends on how committed and determined you are to loss that extra unwanted weight. Talk to your doctor or a dietitian to give you a healthy, personalized plan that is right for you in order to attain/achieve your goal.