10 tips for successful weight loss

1. Eat varied, colorful, nutritionally dense foods

have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

2. Fatty Fish

The Dietary Guidelines for Americans recommends consuming two servings of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat. Seafood is also high in protein to help curb hunger, keeping us full for hours. Fresh fish is great, but can be pricy to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive, and don't overlook canned seafood to whip up easy salmon patties, quick sardine toast or a classic niçoise salad.

3. Engage in regular physical activity and exercise

Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.

People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Many free mobile apps are available that track a person’s calorie balance after they log their food intake and exercise.

If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:

taking the stairsraking leaveswalking a doggardeningdancingplaying outdoor gamesparking farther away from a building entrance

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.

However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional.

4. Eliminate liquid calories

It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.

Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

5. Measure servings and control portions

Eating too much of any food, even low-calorie vegetables, can result in weight gain.

Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.

The following size comparisons can be useful for monitoring food intake when dining out:

quarter of a cup is a golf ballone-half of a cup is a tennis ball1 cup is a baseball1 ounce (oz) of nuts is a loose handful1 teaspoon is 1 playing die1 tablespoon is a thumb tip3 oz of meat is a deck of cards1 slice is a DVD

These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

6. Eat mindfully

Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.

Making more healthful food choices is a direct outcome of becoming more in tune with the body.

People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.

It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “all natural” or low-fat foods are not necessarily a healthful choice.

People can also consider the following questions regarding their meal choice:

Is it good “value” for the calorie cost?Will it provide satiety?Are the ingredients healthful?If it has a label, how much fat and sodium does it contain?

7. Stimulus and cue control

Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.