It looks like you can’t look at any magazine, television show or read any website without seeing any ads or stories about how to lose weight.

And unfortunately, we are being inundated with information about weight loss due to rising rates of obesity and the number of people struggling to lose or control their weight.

Despite the media’s attention and all the information available, people just don’t lose weight.

But there are some very good reasons for this: a lot of misinformation is available, many people rely on fad diets, many people look for a pill to help them lose weight, and many people just don’t want to recognize that it takes some work to lose weight .

However, for those who work to lose weight, the end result is always worth it.

It is important to make the right kind of changes to lose weight and maintain that weight over time.

You will be healthier and your body will work more efficiently if you choose high-quality, nutritious food and effective, high-impact exercise.

Here are some tips to help you.

Focus on the prize and visualize your goals

Understand why you are losing weight and what your purpose is.

Take some time to reaffirm that losing weight is not only looking good, but also being healthy.

You may need to do this step every day, especially during the days when you fight.

Have realistic goals

You will not lose 20 pounds in a week, making your goal only prepare you for failure.

There is an old saying that slow and steady wins the race.

When embarking on a weight loss journey, use this saying as your mantra to help you set challenging and reasonable goals.

To help you with your goal, see the definitive guide to losing weight .

Write down what you are eating and be specific

This is extremely important for you to realize how many times you miss the diet.

The idea is to seek constant improvement avoiding these holes.

You will be surprised at how often you will sabotage your diet and exercise plan without even realizing it.

Be persistent and overcome yourself

There will be times when you just won’t follow your plan.

Maybe it’s that night when you eat a whole packet of sweets at once.

Don’t let this get in the way of your entire journey. Use it as a lesson to be learned and move on.

Tell your friends and family about your goals

This will create some kind of commitment to yourself.

It will also support you from those who care about you and love you.

When you realize it, you will be charging yourself.

Remember that this is a lifestyle and not a diet

Diets end.

And when they do, you go back to what you did before, which means you regain weight.

Incorporate changes in your life that are permanent.

Reward yourself

When reaching your goals, choose non-food ways to reward yourself.

Buy new clothes, go to the latest movie or splurge on a spa session.

Don’t mind the scale

As people start new exercises and diets, their weight may well increase for a while.

This is because you are gaining muscle and muscle weighs more than fat.

Pay attention to how your clothes fit and the better you feel, at least for the first few months.

Drink more water

Many people confuse the feeling of thirst with the feeling of hunger.

Drink water throughout the day, making sure to consume 2.5 liters every day.

Ditch the soda

There is nothing worse than drinking empty calories.

And choosing diet sodas is not the best option.

Research is showing that diet sodas can actually lead to weight and fat gain.

If you need something sparkling to drink, choose sparkling water.

Choose half portions when going out with friends

Restaurant portions have greatly increased in size over the years.

Go back to what used to be normal and choose half a portion, choose a small aperitif or add your meal to someone else.

Use the apple rule

If you decide you are hungry, ask yourself if you are hungry enough to eat an apple.

If the answer is “no”, you are probably not eating because of hunger.

You may be eating from boredom, stress or thirst.

Buy smaller plates and bowls

Studies show that as portions have increased over the years, the size of the plate has also increased.

Instead of leaving half your plate empty when serving yourself, which can make you feel private, just buy smaller plates and bowls.

Eat healthy fats

For many years, we have been told to eat a low fat diet to lose weight. This advice is wrong.

When you eat a small amount of very healthy fats every day, you will be less inclined to overeat.

Healthy fats include cold-pressed, unprocessed oils such as virgin olive oil, unrefined coconut oil, walnut oil or sunflower seed oil.

Double the Protein

Studies have shown that people who double their lean protein level lose more weight and fat than those who keep the protein at a stable level.

Incorporate lean cuts of chicken, pork and beef and incorporate into each meal. Eggs are also a delicious source of protein.

Start your day with a healthy breakfast

For most people, skipping breakfast simply amounts to swallowing later, when they feel they are starving.

Make a protein-rich, high-fiber breakfast a priority and you will avoid it completely.

Reduce alcohol consumption

There is nothing worse than drinking empty calories and being as much fun as a few beers, these calories add up and can reverse any progress you are making.

After reaching the desired weight, adding a few beers shouldn’t be a problem.

Make sure that each meal has at least 3 food groups

Each meal should contain proteins, vegetables and grains.

When you choose grains, be sure to choose whole grains that provide a lot of fiber and nutrients.

Never skip meals

Always be sure to plan your meals and always make sure you have what you need to make these meals on hand.

The best way to get off the trail is to stop planning what you are going to eat.

This means that you take whatever is convenient and easy, and that usually means unhealthy.

Add cardio exercises to your daily routine

Cardio burns more calories on average than almost all other activities.

Fortunately, there are cardiovascular options to satisfy almost any personal taste.

Running, walking, cycling, elliptical machines, climbing stairs, rowing, skating, playing football are great examples of good cardiovascular choices.