There are ads all over the place for the quick and easy ways to lose weight. But permanent weight loss is not easy and should not be quick. The faster the weight comes off, the more likely it is to come back on. However, while weight loss is hard, it is possible. Here are ten tips for dropping the pounds and keeping them off forever:

• Write down everything you eat

We underestimate how much food we really put in our mouths. A handful of nuts here and a bite of chocolate there can really add up by the end of the day. By forcing yourself to write down everything you put in your mouth, you cannot lie to yourself about how much you are really eating. This also allows you to notice any patterns in your eating habits and cut back where you don’t really need to be eating. By becoming conscious of what you eat, you can turn down those handfuls of snacks here and there and that will add up over time.

• Plan your meals

If you plan ahead what you’re going to eat, you are much less likely to deviate from your plan. Those temptations you face everyday are less tempting when you have already planned a snack for yourself in half an hour anyway. Planning also allows you to make sure you are getting all your food groups in while allowing for treats here and there.

• Brush your teeth after meals

If you’re like me, once you start eating, you have trouble stopping, even if you’re full. To prevent the desire to eat more after meals from sabatoging your weight loss efforts, brush your teeth once you finish eating. The taste of tooth paste should signal your brain and stomach that it’s time to stop and the desire should subside. Not only will it help you keep from eating, your dentist will be pleased.

• Eat consciously

Our society is one that moves quickly and many people eat too quickly to really enjoy what they are eating and register that they have had enough. It takes twenty minutes from beginning to eat before your stomach will register that it is full. If you eat too quickly, your stomach won’t be able to keep up so you’ll eat too much and realize you are full too late. To keep this from happening, eat slowly and deliberately, enjoying the food. Put the fork down between bites and take sips of your drink. When you think you might be satisfied, stop. It can take time to learn the signals from your body, but if you start listening for them, you will come to understand them and often find that you don’t need as much food to satisfy you as you might have thought.

• Eat foods you enjoy

This may seem obvious, but many people think that once they start trying to lose weight, they will have to eat nothing but vegetables they hate and end up sabotaging themselves because they deprive themselves of what they like. Incorporate foods you enjoy into your meal plans. If your favorite foods are unhealthy, search for ways to cut down the calorie and fat contents through substitutions. And never tell yourself that there is a food that is off-limit. This will only cause you to want that food even more and will often end up in a binge. Everything should be open as long as it is in moderation. If chocolate is your vice, have a small bite every now and then so you get the taste without overdoing it.

• Get moving

Exercise is a four-letter word for many people, especially many embarking on a weight loss journey. The image of people running on a treadmill at the gym at 6 am often comes to mind and that is rarely appealing. However, you can get exercise through a variety of means, many that don’t include an expensive gym membership. Just taking a walk after dinner or taking the stairs instead of the elevator or parking at the end of the lot and walking can add up over time. Just adding a bit of movement every day can make a big difference.

• Do exercise that you enjoy

If you don’t enjoy running on a treadmill, then you aren’t likely to make time to go to the gym to do just that. Instead, find an activity that you do enjoy. Find an exercise DVD, take a yoga class, or go hiking. If you find yourself getting bored with an activity, find something else to try. There are endless ways to get in exercise and if you enjoy the activies you are doing, you are more likely to stick with it. Don’t like exercising alone? Join a team or get an exercise buddy. Just make sure that hating what you’re doing is not an excuse for skipping your workout.

• Set small goals for yourself

Instead of aiming for one large goal that seems like you’ll never reach, set smaller goals along the way. Have 50 lbs to lose? Aim for 5 lbs at a time and give yourself a small, non-food reward at each increment. Just losing 10% of your body weight can have great health benefits and even if you want to lose more than that, aim for smaller goals like that. You’ll be surprised at how much easier it is to reach the smaller goals. The more smaller goals you reach, the more quickly you’ll reach the final goal. And when you have a reward to look forward to at each smaller goal, you’re more apt to work for it. Been eyeing a new pair of shoes? Get them after you lose your next 10 lbs. It’s a great way to keep yourself motivated.

• Get outside support

It can be hard to tell other people that you’re trying to lose weight, but the support that can come from the outside can be instrumental in keeping you motivated to work. By keeping yourself accountable to other people that are watching, you’re more apt to stick with what you’re doing than if you were just accountable to yourself. And if the people around you know that you’re working to lose weight, they are more likely to support you and help whenever possible. It’s easier to stick to your plan when you can count on the support of those around you.

• Make yourself your top priority

When you realize it is time to lose weight, make yourself your top priority. Don’t lose weight for anyone but yourself; if you are going to work hard, make it be for the right reasons. Sometimes you will have to sacrifice a bit of catering to others when you are losing weight, but this is one of the times that it is important to put yourself ahead of everyone else. Your health is the most important thing because you only have one body. Make sure you are losing weight for the right reasons and you are much more likely to succeed. After all, you’re worth it. At the nutrisystem reviews 2020, the information should be correct and accurate for the people. The weight losing will be as per the requirements of the customers. The risk to the health should be less and damage is reduced to get the right results. The success lies with the intelligent decision of the people for the purchase of the supplements.