(if you don’t want to get fat, don’t eat fat);)
Do not skip breakfast: Skipping breakfast will not help you lose weight. ...
Eat regular meals. ...
Eat plenty of fruit and veg. ...Eat locally, when in season
Get more active. ...
Drink plenty of water. ...
Eat high fibre foods. ...Choose whole grains
Read food labels. ...
Avoid eating more than needed, especially treats,Use a smaller plate.
Choose sustainably sources seafood
easy loss
Add more protein to your diet. ...
Make fibre your best friend. ...
Take a 15-minute walk after each meal.
by this way you can easily loose your weight
permanent loss
Top Two Tips For Permanent Weight Loss;
Reduce the calorie density of the foods you eat. ...
Increase your consumption of foods with a greater volume. ...
Eat only when you're hungry. ...
Avoid liquid calories.
significantly reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
Whatever weight loss strategy you try, it’s important to stay motivated..
Control emotional eating
We don’t always eat simply to satisfy hunger. All too often, ask yourself;
Do you eat when you’re worried, bored, or lonely?
Do you snack in front of the TV at the end of a stressful day?
Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. Try yoga, meditation, or soaking in a hot bath.
Stay motivated
Permanent weight loss requires making healthy changes to your lifestyle and food choices.
To stay motivated:
Find a cheering section.
Social support means a lot.
Slow and steady wins the race.
Set goals to keep you motivated.
Use tools to track your progress. Smartphone apps, fitness trackers,..
Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal;
Cut down on sugar and refined carbs
Less sugar can mean a slimmer waistline
Eat early.
Fast for 14 hours a day.
Try to eat dinner earlier in the day and then fast until breakfast
Drink more water.
Thirst can often be confused with hunger,
so by drinking water you can avoid extra calories.
Get moving,
The degree to which exercise aids weight loss is open to debate,
Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now.
Remember: anything is better than nothing.
Start off slowly with small amounts of physical activity each day.
Find exercise you enjoy.
Try walking with a friend, dancing, hiking, cycling,..
Keeping the Weight Off.
You may have heard the widely quoted statistic that 95% of people who lose weight on a diet will regain it within a few years—or even months. While there isn’t much hard evidence to support that claim, it is true that many weight-loss plans fail in the long term. Often that’s simply because diets that are too restrictive are very hard to maintain over time. However, that doesn’t mean your weight loss attempts are doomed to failure. Far from it.
Stay physically active.Watch less television.
Regularly check the scale. Weighing yourself weekly may help you to detect any small gains in weight,