Celebrate your success:

Each time you lose 5 pounds, acknowledge your achievement by giving yourself a little gift.

Out of sight, out of temptation:

Clear unhealthy foods from your refrigerator and shelves to keep temptation at bay. This also means clearing out handbag, brief case and glove compartment in your car. Add extra steps:

When you go about your daily routine add extra steps. Use stairs instead of elevator, part at far end of supermarket car park, and get rid of TV remote control. Make little changes to add extra steps and these will quickly add up to support your goals.

Seek help if you need it:

If you need help to keep on track, then get it. If you have tried unsuccessfully over and over to lose weight, then you may need someone to help you. A weight loss coach can significantly increase rate at which you lose weight and teach you how to stabilize at your goal weight.

© Copyright Kim Beardsmore

Fruit: rich in fiber, vitamin A, vitamin C, folate, potassium and often vitamin E.

Vegetables: fiber, protein, vitamin A, vitamin C, often vitamin E, potassium and a wider variety of minerals than fruit.

Whole grains and grain foods: rich in fiber, protein, and some B vitamins and are very rich in minerals.

Legumes: an excellent source of protein, fiber folate, potassium, iron and several minerals. Dairy foods: protein, vitamin D, calcium, phosphorus, potassium, riboflavin, and vitamin B12.

You can also source carbohydrates from processed foods such as soda pop or soft drinks, snacks such as cookies and chips, and alcohol. These generally are considered to be a poor food choice and should be consumed rarely. The carbohydrate source (sugar and flour) in these food choices has been highly refined processed. A diet rich in refined carbohydrates and processed foods has been associated with heart disease and onset of type 2 diabetes.

Why are these sources of carbohydrates to be avoided?

1.They are calorie dense and contribute a large number of calories in a small amount of food. For example a 7oz bag of potato chips or corn chips have approximately 1000 calories. Most women on a weight management program will be aiming for 1200 daily calorific intake. So, this is what we mean by calorie dense and nutritionally scarce.

2.They offer little appetite-holding power because they have no fiber or protein. As a result you end up searching for food again soon after your first serve.

3. They contribute nothing to your nutritional profile except calories. This means you have fewer calories left for foods that your body requires for good health.

Whenever possible, replace highly processed grains, cereals, and sugars with minimally processed whole-grain products and ensure you have at least five serves of fruit and vegetables daily.

Rather than cut out carbs completely for a very short-term gain (usually weight loss), there are greater long-term health benefits in learning how to distinguish good carbs over bad carbs and incorporating healthy carbohydrates into your weight loss program.

(c) Copyright Kim Beardsmore

-- Kim is successful a weight loss coach who will help you find consistent results. You will learn how to stabilize at your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply long term results. Free, no obligation consultation: http://tinyurl.com/52oz9 Would you like to earn money from home? http://tinyurl.com/4oqfl