The 7 Golden Rules of Weight Loss

                       The 7 Golden Rules of Weight Loss

  1. Eat Breakfast:Breakfast is the most important meal of the day especially if you want to lose weight and stay fit. Eating breakfast helps kick-start your metabolism, help you get full and prevent you from eating impulsively later on.


  1. Don’t Skip Meals: Skipping meals is usually a bad idea. It sounds a good idea but it makes you to become hungry, thereby forcing you to take snacks later in the day and eatingtoo much at the next meal. Eatingyour regular meals and at the regular meal times is the best for you.


  1. Change Your Food:If you are really serious about losing weight, you need to change your food. You need to replace your high calorie foods to low calorie foods if you really want to lose weight. High Calorie foods are butter, oil,carbonated drinks, cheese, biscuits, cake, ice cream, juice and sugar. These foods are agents of weight gain. While low calorie foods are foods that are low in calorie and as a result their consumption does not lead to weight gain. Food such as fruits, vegetables, protein from plant are examples of low calorie foods. Their consumption does not affect you in any way.


  1. Exercise And Physical Activity: Exercise help to heat up your body thereby boosting your metabolism. While metabolism helps to burn the food in your body. If you have high metabolism, the food in your stomach will burn quickly but if your metabolism is slow, your food will not digest on time thereby converting it to fat for storage and if this food is stored, you will gain weight. Going to the gym is a great way to start exercising but if you can’t go to the gym, exercises like jogging, swimming, cycling, walking, skiing, running, stair stepping, dancing are also good to boost your metabolism.


  1. Get Eight Hours Of Rest At Night:When you do not get enough sleep, you tend to overeat in order to compensate for your lack of rest. It is good to rest for at least eight hours daily.


  1. Drink At Least Two Liters Of Water Daily: Take at least 2 litresof water Your body needs a lot of water to digest your food and to maintain a healthy diet. Drinking a minimum quantity of water at least 2 liters a day is a great way to stay healthy and flush excess fat.


  1. Always read flushexcessweight.comblog in order to get current information about losing weight and to stay motivated.




My name is Sandra Lowe. I weighed 102kg which is as a result of eating junk foods and snacks without exercising.


Then later I decided to lose weight which I found difficult at first but as a result of the encouragement I got from my husband, I decided to join the gym and changed my foods intake. Any day I did not go to the gym, I will jog for about 30 minutes. I also changed by food intakes from junks to vegetables and fruits which have been helpful. Now I weigh 56kg and am happy and confident.

What Your BMI Says About You

BMI (Body Mass Index) is used as a tool to know if you are underweight, overweight, obese or a healthy weight for their height.

How Do You Calculate Your BMI

To calculate your BMI, you divide your weight (in kilograms) by the square of your height (in metres). For example, if you weigh 70 kg and you are 1.75 metres tall, your BMI is 70/(1.75 x 1.75), which is 22.9.

Use This Link To Check Your Body Mass Index

After calculating your BMI, you will fall into one of these these four categories:

1.Underweight: less than 18
2.Healthy weight: between 18 and 25
3.Overweight: between 25 and 30
4.Obese: 30 and above

A healthy BMI is between 18 and 25.

Excess weight increases how hard the heart has to work, it also raises blood pressure, blood cholesterol and triglyceride levels and lowers HDL (good) cholesterol levels. Excess weight can make a person more likely to develop diabetes.

The good news is that overweight and obesity can be change by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks that comes with it.

Engage In Exercise: Exercise helps to burn fat and extra weight. Start slowly and increase your level when your feet are stronger until you are at a point when you think you are at a high level of intensity.Exercises such as lifting of weight, jogging, walking for 30 minutes daily, dancing, cycling, swimming, skipping, playing soccer, walking upstairs and downstairs are all good for you to reduce belly fat.
Exercises that can assist in reducing your BMI to normal are:

· Walking

· Biking

· Jogging

· Swimming

· Fitness classes (Joining the gym)

· Cross-country skiing

· Mowing your lawn

· Going out dancing

· Playing with your kids

· Walk to work

· Push a lawn mower, rake leaves, or shovel snow

· Vacuum or sweep

· Walk the dog

· When you arrive at work, park at the end of the lot and walk

· Take the stairs instead of the elevator or escalator

· Go for hikes, riding bikes, or just going to the park as a family

Consume More Vegetables And Fruits: eats a diet that includes five servings of fruits and vegetables daily, low in refined carbohydrates and sugar (including sweetened beverages like soda), low in saturated fat, and high in whole grains.

Vegetables that are good are:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Carrots
  • Onions
  • Celery

Fruits such as:

  • Apple
  • Orange
  • Pear
  • Banana
  • Pineapple
  • Cherry
  • Grape
  • Kiwi
  • fruit
  • Peach
  • grapes
  • blueberry
  • Strawberries
  • Blackberry
  • Watermelon
  • Mango
  • Coconut
  • Tangerine
  • Pawpaw are all good


Always Eat Breakfast: Breakfast will help boost your body metabolism throughout the day, and stop making you feel hungry all of the time. Studies show that not eating breakfast can make you hungry later, leading to too much eating at lunch and dinner. Taking too much dinner can lead to needing lots of time for digestion, which you may not give it before going to bed at night. To avoid indigestion at night, it is better you take small quantities of food for dinner before going to bed.

Cut Your Calories Intake: If you also cut back on the amount of food you eat by a few hundred calories a day, you can hasten the pace of your weight loss. Eat from small plates so as to consume less amount of food. Cut sugars, juice, carbonated drinks, junk foods and saturated fatty foods from your meals. Replace snacks with fruits and always take lots of vegetables as well.

Eat Lean Proteins: Eating protein in the morning helps to lower your craving for calories intake throughout the day because it makes you fuller and eat less throughout the day.

Sleep At Least 8 Hours Of Sleep a Night: Poor sleep is one of the strongest link to weight gain. So it is advisable to always sleep at least 8 hours at night.

Drink at Least 2 Liters of Water Daily: Take lots of water and fresh fruit juices instead of soda.You are doing your body and overall health a favor by choosing a more nutritious drink that is low in sugar content. Your body needs a lot of water to digest your food and to maintain a healthy diet. Drinking a minimum quantity of water at least 4 liters a day is a great way to stay healthy and flush excess fat.
Get Eight Hours Of Rest At Night: When you do not get enough sleep, you tend to overeat in order to compensate for your lack of rest. It is good to rest for at least eight hours daily.





Many individuals shed some weight towards the end of their diet, only for them to go back to their old ways of life and the lost weight gradually comes back. The primary reason this happens is on account that their weight-decreasing eating regimen was just temporary. To keep your weight off, it is essential that you engage in permanent change that will give you a lasting solution. Follow this steps are stick to the permanently and you will see a great change

Follow These Five Steps To Lose Weight Permanently

1.   Be Careful Of What You Drink: Many people use drinks full of calories to quench their thirst. Sugary drinks (such as cola, tea and coffee with milk and sugar, milk, and alcoholic drinks) all contain calories. Alcoholic drinks also contain a lot of calories. One of the easiest ways to cut back on calories is simply to drink water as your main drink. Drinking water just before meals may also help people to lose weight.

2.   Change What You Eat:  Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

3.   Stay Away From Fried Food: Fried things are an absolute no-no. The more fried things that you avoid, the
lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the
external oil is drained away, there is still a lot of hidden oil in it so stay away from it.

4.  Limit Your Sugar Intake: If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

5. Exercise Out Doors As Much As Possible: There are two advantages of doing whatever you are doing out side.
One advantage is that it gives your body a chance to get a lot of the much needed fresh air and sunshine. The
second advantage is that the surroundings keep you perked up and it is a break form remaining cooped up all
day long.

After losing some weight, weigh yourself once a week to keep a check on your weight. This way you will see if your weight starts to increase again and you can do something about it early on.