20 Secrets for losing weight for life

1/ Take it slow

If you want to lose weight at a healthy rate, aim to shed 1/2-1kg per week. This way you can be sure the loss comes from fat and not muscle. To do this long term, get stuck into a healthy eating plan coupled with regular exercise.

2/ Set "SMARTER" goals

Setting "Specific, Measurable, Achievable, Realistic, Time-framed, Exciting and Recorded" goals will make you more likely to succeed. It beats "turning up to the gym and seeing how you go" each time.

3/ Get a calorie counter

When it comes to losing weight, counting calories is your best plan of attack. Your daily calorie intake will be different to everyone based on your weight, height and age.

4/ Watch out for fat

They're really tasty, but fatty foods as more twice as calorific as other foods (dietary fat contains nine calories per gram compared with carbs and protein, both of which contain just four grams). Choose foods that contain "good fats" such as nuts, seeds and avocado but be sure to limit your portion sizes.

5/ Pump weights

Want to burn more fat? The best way is through weight training as it kick-starts your metabolism and burns energy as you train, as well as for hours afterwards. The more lean muscle you build, the more you can eat.

6/ Welcome winter

Lets face it, we are blessed to live in this wonderful sunshine state of Queensland. Just because it's a little cooler at the moment doesn't mean it should disrupt your fitness routine. The air con at the gym is the same temp all year round, the swimming pools are heated and it's much nicer going for a run now at this time of year. Beats Canberra where I'm from, which is absolutely freezing all day long!

7/ Eat smaller meals more often

Eating 5-6 meals per day, every 2-3 hours is a major factor in weight loss. Every time you eat it boosts your metabolism by 10%. Missing meals slows it down leading you to store more body fat.

8/ Find a buddy

One of the reasons you did so much sport as a teenager was the sociability of team sports! Why not sign up to play your favourite sport again, try a new class or find a friend to come to the gym with. This can be a great way to keep you motivated!

9/ Embrace the burn

Interval training helps build stamina and incinerates calories. It involves short bursts of near maximum intensity followed by longer bouts at a steady pace. Try running full pelt for 30 seconds then jogging for two minutes. Repeat 8-10 times.

10/ Make time for breakfast

Eat breakfast and you will burn an average of 150 more calories throughout the day. How good is that! You will actually have more, longer lasting energy getting up 30 minutes earlier for a healthy breakfast than having that sleep in and skipping the most important meal of the day!

11/ Get moving

Studies have shown that those who "fidget" for example, get up out their seat to turn off the TV as opposed to use the remote burn up to a massive extra 800 calories per day.

12/ Slow down, speed kills

When lifting weights you will benefit much more from slow controlled reps rather than super fast ones. Give it a try during your next workout, you'll notice a difference.

13/ Get the water into you

It's recommended you have at least 2 litres per day and 1 litre for every hour of exercise. Also be sure to sip before and during exercise to avoid that dreaded tummy ache.

14/ Mix things up

Perhaps try some new exercises, change your reps up or your speed, a different cardio machine or class. You'll keep you body guessing, thus forcing it to adapt and grow.

15/ Pack your lunch

Why not turn back the clock to your school days and pack your lunch. One thing that makes life easier is to prepare meals to last the week. Do this on Sunday or when you have free time. Not only will you eat better but you should also save money avoiding the take away.

16/ Super foods for a super you

The less processed food is for you, generally the better it is. Some great "super foods" to get into your diet are sweet potatoes, fresh salmon, citrus fruits and leafy green vegetables.

17/ Time your workouts

If you're into lifting weights, limit yourself to 45 minutes. Any longer and your can start using muscle as fuel, not cool.

18/ Work your whole body

You may be keen to get that dream six-pack. The quickest way is to work the whole body. This is because body fat comes off in layers. This means just doing abs won't do the job. You'll raise your metabolism for hours afterwards, burning more calories-even while you sleep!

19/ Live by the 80/20 rule

This means 80% good, 20% not so good. If you can do this you should be fit and healthy for life. It also makes you more likely to stick to a healthy lifestyle as you're not totally depriving yourself. Like most people, the killer is probably your weekends. Making healthier choices help to minimise any blow outs and keep on track.

20/ Just work hard

Anything worth while must be achieved by hard work. Sure it's much easier to cruise along but chances are you won't be rewarded with a body your happy with. Think of something you have worked hard for and the sense of accomplishment. It's worth the effort.

About the Author

ABOUT THE AUTHOR: Chris Tuck is the owner a of company called Supreme Fitness Personal Training based in Brisbane, Australia. He has lost 12kgs in 10 weeks himself and now continues to help others to achieve the fantastic results they want. For more great information on how you can create your perfect body go to www.supremefitness-personaltraining.com/20secretstolosingweightforlife.html for a FREE REPORT "20 Secrets to losing weight for life!".