Weight loss and fitness continue to challenge both men and women alike. Whether we desire to lose weight for aesthetic or medical reasons, it remains one of the largest uphill battles of our time. W could all do with a few tips and hints to aid our efforts, and here they are:

1.    Savour your flavour – savouring your food will cause you to take longer to eat it, giving the stomach time to register that it is full before you have crammed it to an overloaded stage. This also prevents thoughtlessly popping snacks into your mouth as a habit or form of comfort.
2.    Sweat the small stuff – making a lot of small changes may mean big results. Changing your milk from 2% to skim / fat-free, opting for wholewheat bread instead of white, popping a sweetener into your coffee instead of a sugar and replacing creamy sauces with low-fat salad dressings will all aid in your efforts. You are sure to be surprised by how tasty good food can be without having to sacrifice too many of your firm favourites.
3.    Keep it tidy – Never take more food than you need. If necessary, eat off a side plate rather than a dinner plate.
4.    Wake up – start the day with a healthy breakfast. Skipping breakfast slows your metabolism and increases your chances of weight gain. A healthy breakfast should include lean protein (low-fat milk, egg or yoghurt).
5.    Go green – include lots of fresh fruit, vegetables, grains and low-fat proteins to your existing diet. Ease up on the alcohol, sugar and fats.
6.    Move it – exercise is essential. If you are already fairly active, step it up with extra cardio, another 20 minutes on the treadmill etc… However, if you are not fit or active, take small steps to increasing your activity. Find the furthest parking space so that you have to walk a greater distance to the shop’s entrance, take the stairs, then run up them once you have them sussed. The most important thing is to make more intensive exercise more regular. Exercise is a fantastic way to get rid of stress, rather than resorting to that double cream dessert yoghurt.
7.    Check your diary – keeping a record of what you ate in what quantities can be shocking and humbling. Once you get into it, it can also affirm your accomplishments.
8.    Know your stuff – take the time to learn about ingredients and what they mean for you. Then, read the labels of products to make sure that their contents are healthy and beneficial to your weight loss or fitness initiative and priorities.
9.    Call a friend – taking on the mammoth task of losing weight can be daunting, and a friend with the same priorities is a rare commodity. Find supportive friends and family and lean on them in times of no resistance.
10.    Weigh it up – weigh yourself every single day. This is not intended to create paranoia about every kilogram you gain or lose, but rather to establish this new initiative as a priority and part of your everyday routine.

While getting used to taking these initial steps may take some time, the proof certainly is in the ‘pudding’. Successful candidates have not regretted making the sacrifices and gaining healthier, fitter bodies.