I have been on a weight loss journey for around 6 months now and though I would share some if the tips I have come across to help me along the way. These aren't just to help you lose weight, but to help you be fit and healthy too and

are great for the whole family. I have found that changing a few simple things in my life has rubbed off on my husband and children too and we are all making healthier choices and living a happier life. I hope these helps some of you do the same thing.

• if you find you snack a lot after dinner brush your teeth - this gives your body the signal to stop eating & we all know food tastes bad after brushing! LOL
• when going out for dinner ask for the starchy part of the meal (chips, potato etc) to be replaced with extra salad or vegetables
• there is a long time between lunch and dinner and it is actually good for you to have a snack - a cup of cottage cheese or yogurt with fresh fruit or a few tablespoons of low fat dip and rice crackers is a nice healthy snack
• Breakfast cereals are generally full of sugar - even the ones we think are good for us - so try to eat whole grains or whole grain bread, a dairy product for calcium and a piece of fruit instead.
• If you have to have that take away coffee while out and about try going for a low-fat version like a nonfat latte (there is actually 10grams of protein and a full serve of dairy in a nonfat latte)
• Adding fruits to your salads is a nice change and very tasty too - try adding fresh oranges or tangerines, kiwi friut or apples....sweet fruits go really well with tangy dressings like vinaigrette. Also, using deep-green leafy veg is much better for you than iceberg lettuce.
• Frozen fruit and veg are just as good for you as fresh, actually as they are frozen at their best they can be better for you.
• Using fats, salt and sugar is not the only way to season your foods - try grated lemon/lime/orange zests on chicken, veg or fruits & try out different spices, herbs etc.
• we all know juice and soft drinks are full of calories - try sparkling water/mineral water instead & add a slice of lime or lemon or a splash of lime or lemon juice to taste....my favourite is a slice of lime! Mixed veg or tomato juices are also great as they are filling, low in calories and nutritious.
• Try and find someone that can workout or go for that walk with you - if you are doing it with someone else you will feel obligated to show up & get it done!
• Exercising regularly will help you sleep better as you will get into deeper sleep stages quicker.
• Load sandwiches with lots of vegies to increase your fibre intake and try and use whole-grain bread.
• try using hommus instead of mayonnaise - I love it and it's great for you!
• using smaller plates will help control portions - it's a mind over matter thing & it really does work!
• whatever you are eating put it on a plate - sounds silly but this will help you control how much you eat...instead of eating half a box of crackers you will only eat what you have portioned onto your plate.
• it is quite ok to break your exercise up throughout the day as you can fit it in - as long as you get your 1/2 by the end of the day (2-3 sessions)
• you can increase the nutritional value of canned soups by adding nonfat, lowfat or soy milk instead of water and as it's cooking toss in some frozen mixed vegies or fresh spinach.
• mix your tuna with mashed avocado instead of mayonnaise - mayonnaise has twice the fat per tablespoon than avocado and the fat in avocado is much better for you.
• set a goal to try new healthy foods regularly - you will be surprised what you discover and how much you like it!
• Make sure you read the nutritional information on food packaging carefully - the information given is usually for one serving & there could be 5 servings in a packet that looks like 1 serving.
• Drink water throughout the day - especially after exercising...you should drink 2 glasses of water after exercising for 20 minutes.
• try brown rice instead of white, or couscous instead of potato - my oldest has just discovered couscous & has declared it to be his favourite food!
• You can always eat healthy when you are in a hurry - bypass those fast food outlets and head for a deli style business to grab a healthy sandwich, wrap, salad or sushi.
• keep a food journal (just like we do in our daily reports here) as this will help you work out what you are eating wrong.
• if you find it hard to make it from one meal to another you can add protein powder to your meals - add it to your oats in the morning or to your mashed vegies etc....this tip is best for people that are active as too much protein being eaten and not burnt off will make you gain weight.

I know this is long but these tips really do help improve the lifestyle of yourself and your family for the better, feel free to save them or print them out so you can refer to them any time.