Here are 6 tips on how to lose fat and keep it off:

1. Eat several small meals each day instead of three big ones.

Eating six times a day will nourish your body frequently, ward off hunger pangs, maintain stable energy levels and metabolism. It is also a great way to supply the body all the nutrients needed to recover from the fatigue of intensive training. People who eat three times a day often experience the presence of the sudden urge to eat, especially towards the evening meal.

2. Portion control
I truly believe that if you cut out processed foods and refined foods, you will never need to count another calorie. However, most people are unwilling to take this drastic measure. If you can’t let go of the processed junk foods, you must practice portion control in order to keep your weight under control. A portion of food is roughly equivalent to the size of your fist. For example, a chicken breast is roughly equivalent to a portion of protein, and a baked potato of average size is roughly equivalent to a portion of carbohydrates. Do not limit your fruits and vegetables to portion sizes. Use the portion size for these vital nutrients as a minimum serving. You can never eat too many leafy greens!



3. Give yourself a break
Liberty, once a week! If you unwilling, like so many others to say goodbye to the foods that are detrimental for good, it may be more doable to give yourself a “free” day once a week. If you can hold off eating the processed foods like potato chips, pizza, or whatever, wait until your free day to give yourself a treat. Once a week, forget the calories, portions, etc.. And eat anything you like. Creating this opportunity for yourself may help you to better keep the discipline needed during the other six days of the week. If you do "fall off the wagon", get right back on the next day. Don't let your indiscretions discourage your long term success. It is never too late to start taking better care of yourself.

4. Drink plenty of pure water
To lose fat and keep your muscle tone, you need to consume water. Drink at least half of your body weight in ounces each day. For example, if you weigh 160 lbs, you should be drinking at least 80 ounces of water daily. This will help you flush toxins from your body and keep you hydrated.

5. Monitor progress regularly
Keep an eye on how you are doing. If your program is appropriate you should lose fat permanently and every week you should be able to assess that your body composition has improved. If you feel that you are not losing fat, decrease the processed foods and the weight will shed.

6. Exercise
Regular exercise is not only important for your cardiac health but also for your ability to lose weight and keep it off. Take a brisk walk for 30-60 minutes several times a week. This will help you to lose weight and feel great.

Always remember, if you want to determine how to lose fat and never gain it back, look to change your lifestyle. Eliminate the processed junk foods from your life. If this is not possible, these tips are a good start to help you to reach your weight loss goals.