The True Way to Defeat Obesity. Warning: No Magic Pills

I'm sure there's no need to list the disadvantages of being overweight. Few people chose to be overweight. If you're a sane human being who is overweight, then you probably want to know how to shed your excess pounds.

I'm also sure there's no need to explain that dieting is the key to losing weight. But you can't just go on any  old diet. You need a diet that is right for you. A diet that takes into account your gender, age, lifestyle, body weight and fat percentage. Here are some tips on how to craft a fat loss program that's just right for you…

First of all, create a list of all the dishes you eat each day for a week. When the week is up, look at your list and note down all of the fatty foods you eat. If you are unsure about the nutritional content of certain foods, contact a dietician who can educate you on the nutritional value of such foods.

Now you will be in a good position to start eliminating the unhealthy foods from your diet. If some of the foods are your favourites and you eat them every day or multiple times a week, reduce your intake gradually before removing it from your diet all together. For example, rather than eating it four times a week, reduce your intake to 3 times for the next week, and then 2 the week after that etc.

While you begin eradicating the fatty and unhealthy foods, you can start gradually introducing more fruit and veg into your diet. Try to get used to eating 2 pieces of fruit a day, then 3 a day, then 4 a day etc. It's best to implement these changes gradually so that they are not overwhelming and your body is gets gently introduced to new foods.

Your meal patterns are something you should take care with too. You could eat breakfast, lunch and dinner every day and have small snacks in between. A better way is to graze throughout the day so that you boost your metabolism and you can use The Lunch Box Diet to do this. It has been voted 'the best diet' 5/5 by the likes of Elle Magazine who called it 'a way of life'

Regular exercise is something else you should gradually introduce into your life.  Your exercise should be mainly cardiovascular exercises like jogging or cycling. Working out your muscles is also helpful too however. In particular, working out your biggest muscles such as quadriceps, calves and hamstrings is good for boosting metabolism.

Patience is a big key to losing weight. Don't expect result straight away when you begin new routines. Too many people want to lose all their weight in a matter of weeks. Stay disciplined and stick to your new routines, and your long term weight loss will be guaranteed.

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