If all your diet attempts failed, do not be discouraged. The key to success is to find a personalized diet plan designed for your body’s individual needs. Stop the common diet mistakes and instead change your lifestyle in the long-term in order to gain a healthy weight loss.

Weight management improve the changes for future health and makes you look and feel better. A normal weight seriously decreases the chances to develop serious health risks such as diabetes or heart disease.

Loose weight programs

Why do some diet plans fail?

Diets, especially fad diets or "quick-fix" pills and plans, often set you up for failure because:

Deprivation: Weight loss programs that do not allow certain food groups (fat, sugar, carbs) are simply not practical, and in many cases unhealthy. The lack of global nutrition causes imbalances in our bodies. In addition when you feel deprived it is easy to break your diet.

Exercise: A weight loss program should consist of two components - diet planning and exercise. In many cases the body adjusts to a new way of eating, and it’s only with exercise that you continue to loose weight.

Regain lost weight: Diets that allow very few calories, do not allow certain group foods, is possible to be effective in the short term. The fact is than once you meet your weight loss goal and come back to your previous lifestyle, you regain the lost weight quickly. The reasons is that by restricting your food intake at the same time you slow down your metabolism.

Costs money: Special meals, shakes and programs may come with a high price and less practical for long-term weight loss and healthy weight maintenance.

Psychology: You do not want to feel unable to enjoy social situations revolving around food. You may feel very bad when dining out or be at events like cocktail weddings or parties, your are unable to eat the 'forbidden' food. Many diet companies promise not realistic weight loss goals. When you fail these unrealistic goals you get a lot disappointment.

Why do some diet plans succeed?

Even though there is not a general solution for everyone, some rules my help you:

Change your lifestyle: Weight loss is a permanent lifestyle change. You commit to yourself that you eat healthy and exercise.

Be committed:Find support from family, friends, or a support group, so that you can get the encouragement you need. Make a plan that fits you and stick with it. Keep a food and weight journal to help you keep in track.

Lose weight slowly: When you loose weight too fast you feel sluggish, drained, and sick. The fact is that you loose mostly water and muscle tissue rather than fat. Loose at max 1 to 2 pounds a week.

Simple equation

Actually it is very simple to loose weight. You just have to spend more calories through metabolism and exercise, than you eat.

Imagine that human body is a balloon with a small hole where it loses air. This small hole is the consumption of energy that is accomplished by the body's metabolism and exercise. On the other side calorie intake is when we blow air to fill the balloon. If you blow more air than it loses from the hole, simply you inflate the balloon, and vice versa.

The key to consume fewer calories is to eat "lower calorie density" food. That are foods you can eat larger portion sizes but take less calories. Reducing calorie intake lead to weight loss. The type of diet is not important.

Tips for good life

Mindful Eating

Be focused when you eat. Pay attention to the your environment, feel the smells and taste of your food. Do not eat while working, watching TV, reading, using a computer, or driving.

Eat slowly. Enjoy each bite and chew your food thoroughly.

Stop before you are full. You do not have to "clean your plate". Leave the table as soon as you are done.

Serve smaller portion and use small plates, bowls and cups. This will make your portions seem bigger.

Eat when you are truly hungry.

Food and Drink

Eat more fruits and vegetables.

Eat more complex than simple carbohydrates. That means eating more whole grains. They give you long-term energy, and make you feel full longer.

Eat the right amount of protein. We eat more animal protein than our bodies need. Choose lean, high quality protein or choose vegie protein like nuts and legumes.

Drink at least 8 cups of water. Stop drinking soft drinks, they quickly add up to your daily calorie intake.

Lifestyle

Exercise more. Exercise burns calories and improve your metabolism rate. 10 minutes per day are the same as one 30-minute workout.

Sleep. Feeling tired make you feel hungrier and confuse your judgment.

Watch less TV. You actually burn less calories watching television than when sleeping!

Cook your own meals. That way you can control portion size and what food quality.

Shop when you are not hungry. It just help you to stick to your shopping list.

Eat early, eat often. Eat breakfast, morning snack, lunch, afternoon snack, dinner, and night snack! That way you control your metabolism and hunger.