How to Lose Weight and Keep It Off:

Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. It's often said- that all weight loss programs are hopeless because they all fail in the end. As we've seen, a range of influences can affect how people gain and lose weight.

Firstly, weight loss advice by itself is pretty useless. Exercise alone can never get some weight off, but it can be highly effective with a calorie-reduced diet. Hence, start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations. For example, to lose 1 to 2 pounds a week -- a rate that experts consider safe -- your food consumption should provide 500-1,000 calories less than your total weight-maintenance calories. In order to lose those 2 pounds a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men.

Obesity is considered a chronic relapsing disease which needs constant attention, just like high blood pressure or cholesterol. And many times, people lose some pounds, feel lighter and stop their diet regime. This is the worst part as this will lead to putting back some of the weight that you had lost with so much efforts. Hence, after losing weight, it is very important to keep it in that safer zone. What can help keep the weight off is having a person monitor your weight and eating, and seeing you from time to time. Also, once you have achieved a desired weight, a positive attitude is very important in your efforts to successfully maintain it. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.

Don't fall back on those unhealthy eating habits you had before you lost weight. Controlling your weight is not an impossible task. Balancing what you eat with how much you exercise will help you maintain your new weight.

Keep the following tips in mind:

1. Do not skip meals.


2. Weigh yourself once a week.


3. Eat a variety of foods to get all the nutrients you need.


4. Include choices from whole grains, fruits, vegetables and lean protein sources.


5. Do not forget to exercise. Physical activity is one of the most important aspects of keeping weight off, so do your best to keep active every day.