How To Lose Weight - You Will Fail Unless You Know These

Take your time and eat slowly. When your belly is full there is actually a delay of a few minutes before your brain gets the message. That's why many people over-indulge on the holidays and end up like bloated whales on the sofa gripping their swollen bellies!

Chew your food 32 times before swallowing (this gives your saliva time to do it's magic and properly prepare the food for speedy digestion)

So, if you reduce your portions,get plenty of fiber,fruits and vegetables and lean protein in addition to drinking plenty of water you will find the weight will be melting off you.

Of course, a proper diet is only half of the equation in losing weight quickly.A regular exercise regimen can help you lose weight fast naturally in the shortest amount of time. This is what helped me to lose 50 pounds and get a flat stomach.

But I also had a secret weapon!

Following a simple plan I was able to achieve my weight loss goals and the results were dramatic!

We have all shed some weight only to find that it quickly finds its way back on again. Fact is, most diets out there are unsuccessful because they fail to target the exact nature of long term sustainable weight loss, the thing we all desire. In order to help you with your diet, I have put together these top five "must know" strategies. Once you take these onboard, you will have the exact blueprint that the fitness gurus teach.

1. Exercise will always speed up weight loss - Fact

If you want to succeed long term and keep the weight off, you should do some form of exercise. Your 30 minute exercises twice per week will ensure you increase your heart rate and speed up your metabolism. You can even do them in 15 minute slots, 4 times per week, there is no fixed rule here. If you can't run, walking is a great way to get you moving. Give it a try, because after 2 weeks you will certainly lose unwanted fat from the areas you most desire.

2. Your food diary - Keep a log of everything you eat

This alone will be a deciding factor on whether you lose weight or not because you must keep track of what you are eating, and how much too. You may not have noticed how much you snack, or what you are snacking on is actually bad for you. Making subtle changes will always make a huge difference when embarking upon any diet program. The same goes with portion size. You may be thinking, who cares if I eat an extra 200 calories per day more than I should. This equates to an extra 1400 calories per week and it is nearly a whole days worth of food extra that you do not need. This leads to steady weight gain, so always log everything you eat, including the type of food, and the amount. You can then reflect on this and see where you can cut back or replace certain meals with a healthier alternative.

3. The healthy mindset

Do not over burden yourself with trying to shed a stone in a week. Firstly, you need to have the right body fuel, which means a controlled diet.