Small changes that help you lose weight: by Silas Dume

Getting to know weight loss takes time but it is necessary to have less energy than you used to lose extra pounds. The best method to be sure you lose more than you eat everyday is to focus on small changes each day.

1. Start by having a food diary. It will make you aware of the amount of food you consume. By having a record, you will get to pinpoint the calorie intake and where you should cut back.

2. Swap some of the foods you eat If you snack on a mars bar, swap it with about 8 strawberries and you will get 70 less calories and more fiber.

3. Read the labels of the food. By reading on the labels, you will know the calories content and have the chance to swap it with other brands of the same product. Like, by just changing your breakfast cereal you could lower down calories by 50 or 100 by getting a salsa instead of a sour cream.

4. Boost your metabolism and energy by eating about 5 to 6 times a day including snacks. The process of digestion burns up fat so it boosts metabolism. 5. Work out to keep weight off and stay that way. It is from exercise that the body is trimmed and the muscles toned. The weight loss will be from lean muscle tissues if there will be no workouts. Exercise will improve metabolism. When incorporating exercise with your daily routine, start slowly. Doing workouts for 30 minutes is better than nothing. Exercises comes in all forms like gardening, walking the dog, playing with the children or housework.

5. Drink lots of water to hold off appetite and help burn the stored fat. Water also cleanses the body during weight loss process. When you're hungry, have a glass of water first and wait about 10 minutes before eating.

6. Ask friends and family for support. With support and an open sharing of goals, you can start small and change your lifestyle to a healthier you.