New year, new goals! 10 steps to lose weight

Your jeans never lie. You know you got a little carried away during the holidays and even though you thought it was okay not to step on the scale, when you put on your favorite pair of pants you knew something was wrong. With the arrival of the new year and the end of back-to-back tables, it's time to make a fresh start and get the body you really want. And remember: It's all about good will and planning.

Calories per daya: Weight loss is related to caloric deficit. One kilogram equals 3,500 calories, which breaks down to 500 calories per day. By exercising and cutting 500 calories, you'll lose a pound a week. You can consult a nutritionist or your doctor for a more specific diet plan, but whatever you do, don't go below 1,200 calories.
Keep a record: Control calories as much as you can. A food diary will help you record what you eat to avoid snacking. Then weigh yourself once or twice a week so you know where you stand.
Measure the quantities: Measuring cups, spoons and scales will help you understand what you are eating. Counting by eye isn't the best way to make sure you're consuming the right amount of calories. By calculating the quantities with the special measuring tools, you train yourself to be aware of each quantity.
Eat five portions a day: In order to avoid overeating and snacking, make sure you have three large meals and two snacks. A simple shot:

8 a.m. — Breakfast

11.00 am — Snack

3.00 p.m. — Lunch

5.00 p.m. — Snack

8.00 p.m. - Dinner

What to eat: Every time you eat, make sure your meal includes protein to satisfy your hunger, fiber to fill you up, and nutritious carbohydrates for energy. Breakfast, lunch and dinner can be between 300 and 500 calories and both snacks 150 calories.

Cut calories: Find simple ways to cut calories, whether that means swapping your soda for water or putting one slice of cheese instead of two on your toast.
Do your planning: There is no worse feeling than coming home hungry and not having cooked. To avoid overspending, plan your meals in advance. Go to the supermarket, cook and secure the menu for the week.
Move: Diet is only one part of your weight loss effort. Exercise is essential to burn calories and fat. Try to do one hour of aerobic exercise a day five times a week.
Set small goals and celebrate it: Losing weight is a long journey. To help yourself, set small goals that will help you reach a bigger one. Find healthy ways to celebrate your small successes, like a pedicure after 10 workouts or a spa after losing five pounds.
Be patient: Don't expect to see your body change overnight. You have set a goal and you need to have persistence and patience.

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