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10 tips for successful weight loss Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight control.

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Keto Burn DX Dawn French :around 75 per cent of men and 60 per cent of women are carrying too much body fat and 25 per cent of children are overweight or obese. This means the incidence of obesity-related disorders (such as coronary heart disease and diabetes), is also on the rise.

Losing weight has become a multi-billion-dollar industry. It’s hard to go a day without seeing or hearing about “the answer to” or a “miracle” weight-loss solution.

The sensible answer to losing excess body fat is to make small healthy changes to your eating and exercise habits. These changes should be things that you can maintain as part of your lifestyle – that way you will lose weight and keep it off.Keto Burn DX Dawn French

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There are lots of misconceptions about losing weight. Popular media is full of fad diets and magic weight loss potions endorsed by celebrities and supported by personal success stories. While many of these diets may help you to lose weight while you’re following them, as soon as you resume your usual lifestyle, the weight starts to creep back on. Keto Burn DX Dawn French That’s because losing weight isn’t necessarily the problem, it’s keeping it off longer term that is difficult.

Managing your weight is a life-long commitment – not just following a diet for a few weeks to drop kilograms. Keto Burn DX Dawn French

Remember, if the strategies you’re putting into place to lose weight are not strategies that you’ll be able to follow for the rest of your life, chances are you’ll regain any weight you lose.

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Dieting can be harmful because our body responds to these periods of semi-starvation by lowering its metabolic rate.

When you lose weight too quickly, you lose fat and muscle. Muscle burns kilojoules, but fat doesn't. So, when you stop dieting and return to your usual habits, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower.
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This kind of eating pattern can also affect our general health – just one cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease (regardless of our body fat levels).

That's why it's more important to be able to maintain weight loss. Weight loss of about ½ to 1kg per week is considered reasonable and more likely to be maintained.Keto Burn DX Dawn French

Make small, achievable changes to your lifestyle

There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle.

If you are carrying excess weight, changing the way you eat and increasing your physical activity, in a way that you can continue with over the longer term, is the best way to lose and maintain weight loss.

To maintain a stable weight, your energy (kilojoule) intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight. Keto Burn DX Dawn French

On the other hand, if you eat more than you use, you will gain weight. Small imbalances over long periods of time can cause you to become overweight or obese.

How to start losing weight

It’s easy to get overwhelmed by all the information available .If you want to lose weight, a good start would be to base your diet on the Australian Guide to Healthy Eating.

If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight

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If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.

If you are overweight, over 40 years of age or haven't exercised regularly for a long time, check with your doctor before you start any physical activity.Keto Burn DX Dawn French
Food diaries are best recorded at the time (rather than at the end of the day) so there’s less chance that you’ll forget something:

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Write down everything you eat and drink.

How you are feeling.Keto Burn DX Dawn French
Your hunger level at the time.
Be as honest as possible. Try not change your habits – tweaking things is the next step.

Your diary might begin to reveal a pattern, such as maybe you choose certain foods or drinks depending on where you are or how you are feeling.Keto Burn DX Dawn French

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Recognising habits that lead to weight gain
Some of the food-related habits that can lead to weight gain include:

Night eating – snacking throughout the evening.
Social eating – eating when in a group of friends or family.
Emotional eating – eating in response to your emotions, whether that be boredom, tiredness, anxiety, stress, elation or sadness.
Distracted eating – eating when doing something else (such as watching TV, working at your desk, or being on social media).Keto Burn DX Dawn French
Any themes you identified after completing your food diary can then start to be addressed in a healthier way. Such as

Read a book, phone a friend or go for a walk instead of snacking when you are feeling down.
If you eat in front of the TV or at your desk, sit at a table and focus on the food you’re eating – what are the colours, smells, flavours and textures? By eating mindfully – you are more likely to enjoy food and will feel the urge to stop eating when you’re full.
What energy are you burning through movement?
The other side of the energy equation is the kilojoules you burn through movement. Not only does being active burn energy, it also prevents muscle loss, which helps to keep your metabolic rate ticking over at a healthy level.