Crash diets are not effective. They crash and fail on you. We all know that. How many times have you suffered through a drastic weight loss diet only to fall off because it was too restrictive? Or perhaps you actually reached your goal only to have all the weight, and possibly even more, back after you stopped dieting? We have to face the reality that only by making permanent changes that we can stick to in the long term can we lose weight and keep it off for the rest of our lives. Here are three simple but effective strategies for weight loss that you can incorporate into your life.

Start by creating a personal food journal. This will make you much more aware of everything that goes into your mouth. A lot of us eat out of habit. That we often continue to unconsciously do those ingrained habits that have caused our weight gain is the sad truth. Everywhere you go you should take your pocket food journal with you and record every piece of food and every drink that you take in day and night, even including your gum. This covers portion sizes as well. Complete honesty is required of yourself. By seeing all your bad habits day by day you will be alerted to them and will you will become much more conscious whenever you are about to eat or drink anything. Get proper information on the calorie counts of the food you eat. Make a list of the food you should be eating and how much water you should be drinking daily, to guide you in your choices. Seeing your eating and drinking habits improve through your journal will further motivate and inspire you.

A lot of people have also successfully applied the tactic of eating six small meals a day, spaced three hours apart, and using smaller plates at every meal. Snacking is avoided when you are eating six meals a day. Because our snacks are largely unplanned, we tend to make convenient but unhealthy choices. Because meals are the ones that are usually planned and prepared for, your six light meals can be made of healthy food choices. automatically, the use of smaller plates limits your portions. You should not, however, pile food on your plate nor go for second helpings. Use this strategy even if you have to take some of those meals out of the house.

The third strategy is to start the habit of drinking green tea. This has been proven to reduce feelings of hunger and to help increase metabolism. Green tea is also full of antioxidants that are good for your health. Replace your coffee with green tea in the morning and throughout the day. You will soon find yourself wanting to eat less but burning more calories and fat.

Incorporating these three strategies into your life for the long term will effectively boost your weight loss efforts. Make them lifetime habits will ensure that you safely keep off your unwanted fats.

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