2013 is officially winding down. People are gearing up for the Holidays and all the excess weight that comes with them. With two weeks left until Thanksgiving, no one is thinking about their New Year’s resolutions, but make no mistake, come December everyone will have them.

new years resolutionNew Year’s resolutions are a dime a dozen. Health Clubs are famous for capitalizing on people’s low self-esteem and excess weight they put on during the last month of each year. They are very savvy in putting together promos to draw customers in, even though 67% of people who purchase a gym membership never use it. (Statistic Brain)

With all the misleading diet plans available, it’s easy to fall for the trap of the fad diet that leaves you starving and depressed. I ask you, what’s the purpose of losing weight if you can’t keep it off?

Sure, easier said than done! Is it?

Which one of the following statements would you find easier to comply with?

A. This year I will lose 25 Lbs
B. I will lose 2 Lbs every month by cutting down on sugar and carbohydrates

Do you realize the end result on both statements is almost the same, yet each takes an entirely different approach?
Many experts say you can lose weight without going on a diet. Instead, they profess a message of simplification; make simple changes to your lifestyle to drop weight quickly and effectively.

By shaving 500 calories every day, using a combination of a balanced diet and exercise, you can easily lose more than 2 Lbs per month. This method is so effective that in order to maintain your weight, you only need to cut 100 calories a day.


I can go on and on about what to consider first. I can even tell you to go see your physician so you can get your blood pressure taken and blood work done, but I would be telling you what you already know.

Use these five simple steps to lose the excess weight without dieting:

1. Eat whole grain foods

Substitute all your white flour foods for whole grain foods. By taking this step you’ll add more fiber to your diet, while filling up faster. This is turn will make you eat more reasonable portions.

Experts recommend we should eat three servings of wholegrain foods a day. Examples: One serving of a medium slice of wholemeal bread, a small wholemeal roll, 2 cereal biscuits, 3tbsp wholegrain cereal, 3 heaped tbsp wholewheat pasta, 2 heaped tbsp boiled brown rice or ½ wholemeal pitta bread.

2. Have Breakfast

Personally, I cannot step a foot outside my house without having a hearty breakfast. Having breakfast is one of the habits mayo clinic logopeople are, more than ever, skipping before heading out to work. They do so thinking is a way to cut calories. What ends up happening is that they end up eating more throughout the day.

According to the Mayo Clinic, eating a healthy breakfast may help you lose excess weight by reducing hunger, help you make more healthy choices, and providing you with more energy. So, don’t consider skipping breakfast. It’s not a smart weight loss strategy.

3. Have Supper before 8:00 p.m Every Night

0800Of all the weight loss strategies I’ve ever tried, this one, by far has been the most effective. Note that by eating past eight o’clock every night you may be exceeding your daily caloric intake. Thus, it’s imperative you don’t eat after 8:00 p.m to avoid caving to snacking into the late night hours.

Having said that, if you do eat after 8:00 p.m., it’s key to pay attention to what you are actually eating. Avoid consuming any type of carbohydrates, as they convert into glycogen and thus, into fat.

After you eat your last meal of the day, immediately brush your teeth. This way you become less likely to eat or drink anything else that night.

4. Reduce the Size of Your Portions

Second to only not eating past 8:00 p.m., trimming the size of the portions I eat has yielded the most weight loss. I usually sat down to finish a plate of food. Recently, I eat until I feel satisfied. No more.

It’s no secret that portions served at restaurants are a lot bigger than you need. A good rule of thumb you can use while eating at most restaurants is to eat half of what you are served. If you are accompanied by a significant other, then the recommendation is to share the meal with them.

5. Exercise

This almost sounds cliché, but in terms of weight loss, nothing beats the power punch that a sensible meal plan and exercise can offer.

Exercising doesn’t have to be strenuous, although I do recommend some kind of intensity workout to improve the cardiovascular output. You can start with going for a 20-minute walk every morning, before going to work. Anything you can do, like marching in front to the TV while watching your favorite show, is better than not doing anything.

SwimmingMy favorite exercise is swimming. I like swimming because it works your cardiovascular system, your muscles, your respiratory system, even your posture. There’s a lot of debate whether swimming is the best exercise for your body or not. One thing I can tell you is that when I swim, I feel I’ve worked out all of my body’s muscle groups.

According to, “swimming is a great workout for your body. It works your lungs, heart, and the muscles of your entire body. It is not the ideal activity if your goal is to bulk up or strengthen your bones. It is, however, a fun fitness activity that you can do alone or with others. You may also enjoy the meditative aspect of exercising in water.”

Whatever your course of action, you must become active now. Just as in business, as far as body weight is concerned, the success stories come from the folks who take immediate action and take control of what they eat. A sensible meal plan doesn’t have to be torture. You can eat everything you like to eat in smaller portions. Your health is in your own hands, thus you are the only responsible of having excellent or poor health. Don’t become the latter.


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