Lose weights

1.       Don't skip meals
If you skip meals it increases your brain's desire for calorie rich foods to compensate for the lack of energy.
The calorie rich foods are more likely to increase body fat. 

2.       Decrease plate size
Studies have shown that decreasing your serving plate size decreases total food consumption by up to 22%.
Over the course of the year this would account to kilograms of fat.
A lady who eats healthy food can still consume too much food which adds to the total calories consumed. 

3.       Watch your calorie intake
Being a little more careful about the foods you choose can decrease calorie intake by up to 50%...
Once again, this equates to kilograms of fat over the year.
For example, a black coffee has 10 times less calories than a cappuccino. 

4.       Don't blame your metabolism
We either eat too much or don't burn up enough energy. Excess calories cause "creeping obesity" i.e. we gradually accumulate fat stores. 

5.       Eating protein keeps you full for longer
This makes you less likely to want to continually eat more food through the day. 

6.       Eating soups (or blended meals) keep you full longer
Once again, the stomach takes longer to process this (surprisingly!!) so you are less likely to want to eat more. 

7.       Wide choice = eat more
If you have a wide choice of many dishes you are more likely to eat greater volumes of food.
For example we usually eat more when buffet dining vs. "a la carte" 

8.       Consume low fat dairy
Consuming low fat dairy helps your body get rid of more fat through the bowels. 

9.       Exercise "after burn"
Exercise causes more fat burning in the 24hrs after exercise than it does during the actual exercise session.
This is because your body's metabolism stays high even 24hrs after exercise. 

10.   Keep moving
Making small changes to your day significantly increases the energy you burn. For example stand instead of sitting, use the stairs instead of the lift, march on the spot in front of the TV, calf raise when waiting in cues!

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