How to maintain your body weight:

1. Build a better breakfast.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.


2. Prioritize real, whole foods.
Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.
3. Know your limits with salt.
When it comes by buying snacks, a "low sodium" product has to be 140mg or less per serving — so if you're REALLY in a bind, you can follow that guideline for what to put in your cart.
4. Go for that cup of joe.
Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400mg — about a venti Starbucks coffee — daily, according to the 2015 Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

What causes all the failures in weight loss?
The wrong mindset – this is perhaps the most common reason people fail in trying to achieve fat loss. The reasons are taken from a wrong perspective and the plan is so weak and baseless. Given this scenario, the commitment to achieve a healthy and fit body dies with the intention. As a result, fat loss becomes just a mere memory and reduction of waist circumference is just a dream.
This should not be your story. Healthy weight loss is possible for everyone and it can be achieved with some lifestyle modification. The whole idea should be focused on a long-term basis rather than on short term. This means that you should want to lose weight in order to live healthy for the rest of your life and not to temporarily fit into your bikini for the summer season.
It should be remembered that achieving a healthy weight is just half of the objective. The second half is maintaining it. How can this be done?
There is no need to spend endless hours in the gym or go through starvation. A little adjustment with how you live your everyday life can make a difference. It is all about balance and making the right choices without necessarily depriving yourself.
Start with the easy steps if you really want to treat your body to some inch loss. Keep in mind that even the most daunting – most difficult task – starts with the first step. These basic lifestyle modifications can make a huge difference in the long run.
•Instead of using the lift, climb the stairs. Start with 2 flights of stairs and gradually progress. Stair climbing burns 7 times more calories than using a lift.
weight-loss fat loss
•There is something relaxing and calming about taking a quiet walk around the park or neighborhood or wherever you feel comfortable. Walking is the most basic cardio exercise. You can decide on your pace and still burn fat regardless of how slow or how fast you go.
walking cardio exercise

•Do the squats. Incorporate squats in your daily activities. You can squat while brushing your teeth, while in the shower while watching TV or even while waiting for the microwave. Doing some squats several times a day regardless of how long can lead to fat loss around the most problematic areas in the body like the hips, thighs and legs.



•Modify your diet. Do not starve yourself. Just make some adjustments with your list of groceries to make some room for the healthy stuff. How about some mixed fresh fruits for dessert instead of a cake? Skip the mayonnaise and go for yogurt or hung curd. Instead of heavy salad dressings, use olive oil and lemon. Choose millets like sorghum (jowar), pearl millet (bajra), finger millet (ragi) instead of wheat. Brush your parathas with oil instead of using 3 to 4 teaspoons of oil while roasting.

•Carefully select your groceries. To modify your lifestyle and achieve a healthy weight loss, you might need to modify your grocery list as well as diet chart to reduce weight. It is time to choose healthier snacks like fruits and vegetables instead of chips; and healthier food options like lean meat, chicken breast, fish, whole grain products and everything that is low in fat

•Limit the number of times you eat in fast food, cafes and restaurants. Distract yourself with the idea that you are saving money and not going on a diet. Whenever you feel like dining out, safe-keep the money intended for fast food or restaurant as savings, and then look for something else to eat at home. Doing this often can save you a lot of bucks while at the same time helping you lose weight as well

•Sleep early and say “no” to midnight snacks. Late night snacking is one of the main culprits why a lot of people gain so much weight. Adjust your sleeping schedule and avoid eating heavy meals four hours before going to bed. This may be quite difficult to do but it can benefit you a lot if your goal is to achieve a healthy weight through lifestyle modification

•Drink lots of water. Water can flush out the toxins from the body. It can help in reducing hunger pangs, and best of all, it does not contain any calories. To modify, infuse some mint, lemon and cucumber slices for a refreshing beverage. This can reduce bloating as well.

•Do some household chores. Forget about staying all day on your computer and gadgets and start moving around. In short, do not be a couch potato. Change your sheets, do the laundry, clean the yard, take your dog out for a walk or sweep the floor – anything to keep your body moving. This can make you more productive during the day and reduce the amount of time you spend on your electronic devices. Play songs that can stimulate and inspire you to move around

•Engage in outdoor activities. This is an excellent way to bond with friends and family. Go swimming, biking or running around a scenic view. Join running marathons for beginners and collect certificates or even medals as memorabilia. Organize a sports fest with family and friends for the weekend and come up with fun games. This is much better than doing a movie marathon or playing video games. Serve healthy food as well to encourage everyone to appreciate healthy lifestyle. This could be a regular event that everyone can look forward to.