A quarter of your plate should be made up of protein foods

another quarter should be made up of carbohydrates

half of your plate should consist of vegetables

and/or fruit

and a mere teaspoon of your plate should be made up

of fats and oils

Protein foods:

Try to eat fish at least twice a week

cut back on the red meat

try to select lean cuts

remember to remove the skin/chicken

If you don't suffer from high cholesterol

you can eat eggs three times a week.

Carbohydrates: If you're trying to lose weight

it's a good idea to eat more of the

low glycaemic-index foods

These foods will ensure a slow

gradual release of energy

You'll also feel satisfied for longer

Choose whole-wheat products if you have a choice

as these generally have

a lower glycaemic index

Fats and oils:

Steer clear of saturated and trans fatty acids

and go for mono- and polyunsaturated fats

(e.g. olive oil and canola oil

Also try to use as little oil as possible

when preparing food

Try to grill, bake or poach foods

instead of frying them.

EXERCISE

Remember to always check with your doctor

before starting an exercise program

It is difficult to begin and exercise program

but once you get into a routine

you will NOTICE a difference in your energy levels

and your weight

Putting your mind to it

and sticking to a routine is the hardest part

If a beginner manages to complete a ten-minute walk

the first week

gradually building up to one half hour a day

seven days a week

this will help fat burning process

to start in your body after two-three weeks

Trick is to be consistent, rain or shine.

If you stick to the walks

you will learn to love them

If you cannot walk, chair or bed exercises

can be very effective

Begin slowly but be consistent

Weight Loss Motivation

Motivation is one of the most important factors

which determines how successful

we are at what we do

It is the driving force that gives us the will

to accomplish tasks and eventually succeed

at reaching an ultimate goal

Motivation levels can vary each day depending

on how we feel

or how we view certain experiences

For anyone to succeed at slimming motivation

will be the most important part to work at

it will provide us

with the determination to get up

and exercise

even if we don't feel up to it

LEARN TO ACCEPT SELF

To boost motivation some dieters need

to development

of a different "mind set"

The most common reason people lose interest

in exercise/dieting is due to unrealistic goals

Some see the images in the media or television

and this conveys the message

of how we are supposed to look

adverts enforce these images with false promises

that "you too can have a body like this!"

and we believe it

When the desired goals aren't reached

we're made to believe we have failed

Learn to love yourself for who you are

not who you wish to be

Acknowledge that you need

to improve your health

or weight

but believe that you will do

what you can to be the best you can possibly be

SET REALISTIC GOALS

Setting goals has the advantage of focusing

on what you intend to achieve

WHEN YOU LOSE WEIGHT

WORK HARD TO MAINTAIN THE LOSS

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