Let me give you some tips that will help you in your life after weight loss. They’re easy and effective, so there’s no reason for you to regain that weight that you worked so hard to remove!

Tip #1 – Lose the high fat foods! I know, I know. You want to reward yourself a bit for all of the weight that you have lost, but this is one of the easiest ways to regain that weight. Stick with the foods that helped you lose weight, not the ones that didn’t.

Tip #2 – Overhaul your recipes! You don’t have to give up your favorite recipes, but you can adjust them to your new weight loss lifestyle. Anything that can be replaced with low fat ingredients should be changed to low fat. It’s that simple!

Tip #3 – Eat small, eat often! Remember, you still need to eat, but continue to eat small portions several times during the day. This helps you to not be hungry and keeps your metabolism high!

Tips #4 – Always get the scoop! Be sure to write down what you eat and when you eat it. This will help you to monitor your eating habits. Review this at least once a week to make sure that you’re still on the right track!

Tip #5 – Work your plan! Remember, you still need to exercise and you need to plan your exercise and exercise your plan!

Tip #6 – Surround yourself with success! Don’t lose contact with any people that supported you in your weight loss efforts. They can continue to be a source of encouragement in keeping that weight off!

Tip #7 – Chill out, dude! Don’t allow yourself to become stressed. Stress is one of the worst triggers of weight gain known to mankind. Stay relaxed, stay focused… stay thin!

Tip #8 – Educate to eradicate! Learn as much as you can about nutrition. The more you know, the easier it will be for you understand the effects of what you’re eating and that will help you to make the best food choices to keep your weight off.

Tip #9 – Weigh the right way – daily! Be sure to weigh yourself daily so that you’ll know if you’re gaining back the weight that you worked so hard to remove. This is the best way to know if there are any changes in your weight.

Tip #10 – Last but not least, change, change, change! You can make your weight loss efforts exciting simply by making changes to your eating habits or even your exercise routines. Change up all of your normal routines on a regular basis to shock your body into continual weight loss. It’s easy to do and, most of all, fun!

People who want to lose weight are often their own worst enemy. Looking in the mirror they chide themselves for their flabby thighs or stomach over hanging the belt. They don’t see that they’ve lost weight, they just see how much more weight they should lose. This mind set just re-enforces their poor self image. Then when a caramel swirl cookie beckons, they figure why not, they’re fat and flabby anyway.

Want to know a better thought process? Think of your body the way you want it to be. If you have a picture of your former thinner self, use it as a guideline. That’s the real you. Whenever you’re tempted by a double chocolate brownie think of the thin you.

You can use your mind to control your eating habits. If you’re tempted to eat, just delay gratification for 15 minutes. In most cases when the time has passed, so has the craving.

Visualization can be used as a substitute for eating. Think of a place where you feel safe and happy. Perhaps it’s the beach with the waves rhythmically pounding the shore, the sand underfoot, and the sun glistening off the water. Smell the salt air and feel the cool breeze ruffling your hair. When you feel an eating binge coming on, close your eyes and picture your safe place. You are turning your attention away from the momentary satisfaction of eating, to the longer term satisfaction of losing weight, by focusing on a pleasant memory.

Remind yourself you are in control of your food, not the other way around. Give yourself permission to have whatever you want. Deprivation as a diet doesn’t work. It’s like when someone says DON’T think of a pink elephant, the first thing you think of is — the pink elephant. If you tell yourself: I can’t have pizza, I can’t have pizza, I can’t have pizza, the more you’ll want the pizza. Give yourself permission to have the pizza, but just a small taste. Thank about what you like best about the pizza. Savor the crispy crust, the tang of the tomato sauce and the flavor of the cheese, then stop eating. You’ve had the taste of pizza, you don’t have to eat the entire portion.

Use the barter system. There are times when you want a forbidden food so much it’s almost painful. Decide in advance an exercise you will do for a certain length of time in exchange for allowing yourself the forbidden food. It could be walking for 30 minutes, 100 tummy crunches, or riding a stationary bike for 15 minutes. When you have just got to have that cappuccino mocha, do the exchange first before you have the mocha. Don’t’ say ‘well I’ll have mocha and when I get home tonight I’ll walk for 30 minutes,’ that doesn’t work. The trick is that you have to do the exercise first. A lot of time it’s just not convenient to exercise. For example: you might be at the office. Exercising works to decrease your appetite so when you finish you might not even want that mocha. And if you do have the mocha, you’ve worked off a lot of the calories with the exercise.

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The first thing you need to do is actually determine if you need to lose weight. Oh, I know, you’re not a size three. Well, maybe you’re not supposed to be a size three. After all, each of us have different heights and bone structures. Those two things play a great role in determining just how much we should weigh. For example, somebody who is five foot seven with a small frame, or bone structure, should not weigh as much as somebody who is five foot five with a large frame, or bone structure. News flash, bones are heavy. So you have to take that into consideration.

So, how DO you determine whether or not you should lose weight? Well, the good news about figuring this out is that modern science has done all this work for you. There are charts for every size frame and height imaginable in order to determine your correct body weight. And the beauty of these charts is that you can find them easily online. There are a number of sites on the Internet that have very complex programs developed to return your ideal weight. All you need to do is pop in your height and frame type and you’re in business. Some charts also include age as well since out metabolisms do slow down as we get older.

After we have determined what our ideal weight is supposed to be, we then have to find out what our current weight is. Don’t rely on your bathroom scale, sorry to say. Regardless of what they say, they’re not guaranteed to be accurate. Go to your doctor and find out what your actual weight is. His scale is going to be a lot more accurate than the one you picked up at Sears.

After you’ve determined what you’re actual weight is, you simply take your actual weight and subtract your idea weight from it. This will tell you how many pounds overweight you are to the pound and as accurately as possible. Why is this so important? Because losing weight properly has to be done systematically and with great regulation if it’s going to be done right.

In the next article of this series, we’re going to discuss some of the reasons why people are overweight. By understanding these few things and making changes in these areas, you may actually start to lose weight even before you begin your diet.