How to lose weight in a healthy, sustainable way

• Be realistic with your weight loss goals

"A guide to follow for safe and sustainable weight loss is to aim for 0.5–1 kilogram per week. In order to lose one kilogram per week, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day," .

If you're thinking 1,000 calories per day is completely unachievable, it equates to a one hour HIIT session (around 800 calories) and eating one less snack (around 200 calories).

"Having said this, it is also important that you create as much food variety as possible so you don't put yourself at risk of malnutrition or nutrient deficiencies."

• Avoid dieting and skipping meals

Not only is skipping meals bad for your mood, energy levels and overall health, but it can also affect the way you eat later on.

"If you do skip meals, you are more likely to eat more when you do eat, and this may lead to a larger stomach capacity," .

"Crash dieting is a short term solution that will increase your body fat levels in the long term due to your body lowering its metabolic rate as a result."

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Getting up and moving is addictive once you get into the rhythm and routine.

• Exercise regularly

"Train four times per week for 45-60 minutes per workout," McDonald said. "While three times per week is good, four times per week is much better."

For best results, we recommends doing a combination of resistance (weight) training and cardiovascular training.

"Think of strength training as the main course at a restaurant -- cardio and yoga are all the equivalent of an entrée. So strength training is the foundation of health and fitness," .

"To stay in shape you need to teach your body to be healthy -- by being consistent with your training and nutrition week in and week out."

• Cut down on the refined carbs

"Refined carbohydrates such as cake, biscuits, cookies, muffins, chips, cupcakes, soft drink, fruit juice and most supermarket breads will make you store fat if not burned off," .

• Watch your portions

"Be cautious of portion size of main meals and snacks -- always eat to 80 percent full before returning for seconds," .

• Avoid drinking your calories

"Don't drink your calories -- avoid beverages that contain 'empty' calories and don't fill you up such as soft drinks, large fruit juices and energy drinks," .

• It's never too late to start (or to try again)

"Health is in the mind, so remember you are never too late to start and it is never too late to rekindle your passion for health and fitness," .

Source : Huffpost - By Juliette Steen