Weight loss is not an easy endeavor. And, for many, it is a chronic issue that can plague one for their entire life. So many times one will follow quick weight loss tips and shed a bunch of weight, only to gain it all back and then some when they go off of the program.

There are many strategies that can help you to lose weight. I would like to share some sensible, healthy weight loss tips with you that should help you to rid yourself of those extra pounds once and for all.

Of course, no diet plan will work unless you commit to making it work. And, you should get yourself into a mindset where you are not dieting but changing your lifestyle. A permanent change is the only change that will help you to take the weight off and keep it off once and for all.

Here are my weight loss tips for a steady, effective lifestyle change. If you follow these steps and make the commitment, you will have success, I promise!

1. Exercise, exercise, exercise! - This is not news to anyone. To be successful in weight loss and in maintaining good health, you need physical activity. Find a plan that builds your stamina slowly and stick with it. My preferred method of exercise is walking. I am certain to walk at least 4-5 days per week for 45 minutes or more. I know that if I get in this amount of exercise, I am keeping myself healthy and upping my metabolism so that no weight sneaks on. Exercise is just that important. However, if you are not already exercising, check with a physician before embarking on any new program.

2. Keep a diary of what you eat - this can be one of your biggest assets when changing your lifestyle. If you have to be accountable for what you are eating, you are more likely to make better choices.

3. Work out your emotional attachment to food - are you eating because you are stressed, bored, depressed? Are you eating because you are lonely? When you are reaching for something that you know you will feel guilty about later, analyze why. This can help you get in touch with why you are overeating and help you to overcome your emotional attachment.

4. Support - if you accomplish more when you have support, join a weight loss support group. This can be the key to weight loss for some people. Again, accountability is key. If someone's watching, you will be less likely to cheat. Plus, if you can do this with a friend, you may be less inclined to go off course.

5. Portion control - stay away from super-size meals and restaurants that offer very large portions or buffets. When eating at home, use smaller plates. This gives the illusion of eating more. If you fill a smaller plate, you feel like you are getting more food than if you put less on a larger plate. Perception is key.

6. Make small lifestyle changes - start to eliminate the bad food choices slowly. Replace them with good food choices. Do this gradually so that it is a manageable change for you. Plan on losing the weight slowly. When you drop pounds slowly and steadily, you are more likely to keep them off.

7. Slow down! Eat your meals slowly. Chew your food thoroughly. It is so important for our digestion to chew food well. Ideally, you should be chewing your food until it becomes liquid in your mouth. When you eat more slowly, you fill up more quickly. Eating fast doesn't give your stomach the opportunity to signal the brain that it is full. And, you end up eating more.

8. Cut down your intake of saturated fat - we all need fat. But, it is so important to eat the good fats. Foods that are highly processed and contain hydrogenated oils are horrible for us. It is so important to choose the right fats. Heart healthy fats like those found in olive oil or avocados is very good for us. But, when you are trying to lose weight, limit all fats from your diet.

9. Cut out the junk - try to replace unhealthy junk foods with healthier choices. Shop the perimeter of the supermarket. Try to make your meals without using processed foods. The rule of 5 is don't eat anything that has more than 5 ingredients. And, don't eat anything that has ingredients that you cannot identify. If you cut out white sugar, processed junk foods and dairy products, you will lose weight without making any other changes. I cut out these unhealthy food choices and lost 50 pounds. I wasn't trying to lose weight. It was a side effect of making healthier choices.

When you manage your weight loss and make the necessary changes, you will be successful. If you fall of the wagon, don't give up! Tomorrow is a new day. It is never too late to take care of your health!