1)      Research shows people who eat a healthy breakfast eat less during the day and have better weight control.

2)      You need to be eating about 9 portions of fruit and vegetables a day. The five a day rule that is recommended in general, is the very minimum.

3)      If you have no intentions of giving up desserts then always share your dessert with someone – that way you will eat a lot less.

4)    If you are a fast eater you will end up eating more in general – slow it down by using chop sticks.

1)     To maintain a good metabolism the body needs feeding on a regular basis.  Approximately every four hours or so, depending on how well you stabilize your blood sugar levels. This is a bit like stoking the boiler, the fire needs plenty of fuel to burn well.

2)      Desserts spelled backwards  is stressed

3)      Don’t despair if your weight loss has slowed down, this is quite normal. At first you can lose a lot of fluid as well as fat. Rome was not built in a day.

4)      Make sure you do some sort of activity every day.  Get that pedometer and make sure you get your quota for the day. It is thought that most people do an average of 4000 steps a day going about their daily business – the goal would be to add anything from 2000 to 3000 more steps a day.

1)  Have a glass of water 20 minutes before you eat, this will help your digestion, stop you eating too much, and hydrate you. Remember (mentioned in several places on this site) research has shown that the brain gets confused between hunger and thirst.

2)  Never drink alcohol before a meal – unbalances your blood sugar levels, makes you even more hungry. Once you start eating then have a glass of wine if you wish.

3)  If you keep craving chocolate a) you could be essential fatty acid short, b) or short of magnesium c) or you need to control of your blood sugar levels better.

4)   It is helpful if you can find a slim or health buddy, so you can encourage each other.

1)      Do not count calories. It is however good to be mindful of them and most people have a very good idea what is high in calories and what is low in calories. Generally most people know healthy eating is naturally lower in calories.

2)      A salad when you are out sounds like a good idea but it all depends on the dressing. Ask for the dressing on the side and you can opt for the amount you want or ask for just olive oil and some fresh lemon.

3)      Re-educating your taste buds is such an important part of any successful health or weight loss program. You need to gradually get your taste buds to expect less of a sweet and salty taste. Do this gradually and it will become very easy.

4)      Any habits die hard. Some people go crazy if they can’t have their dessert after a meal. At first substitute your normal desserts with some fresh fruit after meals, or some 70% to 80% cocoa chocolate, take it to the restaurant with you, if need be!

1)     It is important to cut the sodas out of your diet including the ‘diet’ varieties. Research has shown they are highly addictive, cause cravings, mess up your blood sugar levels – resulting in hunger for sweet and fatty foods.

2)    Your body NEEDS certain nutrients – if you don’t eat nutritious foods, if the body doesn’t get the nutrients it needs, it will not turn off your hunger.

3)    For better health and weight loss – eat breakfast like a king, lunch like a prince, and dinner like a pauper.

4)    Not getting enough sleep disturbs your hormone balance and is ultimately fattening – my site and slimming program explains in detail why. It will also explain how to improve your sleep patterns.

1)      Don’t eat on the run. In other words, try not to eat when you are standing up or on the move (for instance driving) or if you are busy doing something else. Instead take a minute stop what you are doing and concentrate on what you are eating and you will eat less. You will also be less lightly to snack more later on.

2)      Have a fresh fruit bowl out on the kitchen counter top, or take fruit with you every day to work – in the car or in the office. Fruit in the fridge is hidden – there it is out of sight out of mind.

3)      Vegetables are healthy and filling, needed for any successful weight loss or health gain program. Some people don’t like vegetables because they are perceived as boring, the recipe book (100 + recipes) that comes with my program will give you plenty of interesting ideas.

1)      Never go shopping for food when you are hungry, bad idea. Research has proven over and over again we are more tempted and make some very different choices. People tend to buy more, tempted also by bigger sizes and the choises they make can be for more unhealthy foods. So beware, go food shopping after a meal.

2)      It is important to take time to chew your food really well. Most people don’t chew enough usually gulping down their food. It’s the secret to eating less, enjoying your food more and really tasting your food by slowing down and really chewing.  It’s important to good health and digestion. You will feel fuller for longer and have eaten less.

3)      Unfortunately, most people focus on what they can’t have, rather than all the things they can have. So make sure you start focusing on all the things you can eat. When you start eating healthily for weight loss you will be able to add much more variety to you diet – stop focusing on the few unhealthy foods you have omitted from your diet.