[yurchyks](http://www.shutterstock.com/pic-99653957/stock-photo-small-appetizer-sandwich-on-red-plate-isolated-on-white.html)Eating smaller meals more often provides sustained levels of energy throughout the day and eliminates food cravings and hunger pains. It is also important to eat the largest meal of the day in the afternoon or early evening. This allows the majority of the calories to be burned before you retire to bed for the evening. It is important to eat as little as possible after 6 p.m. to prevent unnecessary weight gain.
Stay Hydrated
[kieferpix](http://www.shutterstock.com/pic-241325890/stock-photo-woman-drinking-water.html)Stay hydrated by drinking eight 8-ounce glasses of water each day. If you are exercising or spending time outside on a hot, summer day, you will need to drink more to keep up with the body’s needs. Drinking water flushes toxins and debris from the body, keeps the body cool and helps the body function efficiently. Without it, tissues can become dry and the risk of injury increases. Water also helps keep the digestive system working smoothly and helps to keep bowel movements regular. If the body does not get enough water, it will begin to retain water causing excessive weight gain.
Know the Right Time to Eat Certain Foods
[designer491](http://www.shutterstock.com/pic-265298399/stock-photo-paper-with-meal-plan-and-apple-diet-concept.html)It is important to know when to eat certain foods so you gain the maximum benefit. When you need a quick burst of energy, simple sugars that you find in fresh fruits and certain vegetables are the best bet. If you need sustained levels of energy throughout the day, include more whole grain and high protein snacks. Simple sugars break down immediately and are available to the body within a few minutes, while complex carbohydrates found in grains and high protein snacks take much longer to break down providing continuous levels of energy for an extended period of time.
Eat Fresh Whenever Possible
[leonori](http://www.shutterstock.com/pic-252318739/stock-photo-mix-fruits-backgroundfresh-fruits-close-uphealthy-eating-dieting-concept-clean-eating.html)
Fresh foods break down more efficiently than processed foods. Foods that are fresh are also utilized more fully and less is wasted as they travel through the digestive tract. Fresh foods also have fewer additives and preservatives that can bog down the digestive tract causing it to allow food to pass through that hasn’t been thoroughly digested. Fresh foods that are full of dietary fiber helps to flush debris and sludge from the colon where up to found pounds of waste can stick to the walls of the intestines.
Include the Right Oils in Your Diet
[tetxu](http://www.shutterstock.com/pic-328919777/stock-photo-olives-and-oil.html)Butter in small amounts is not a bad thing. It has many of the same nutrients as other dairy products and is safe when used in moderation. Olive oil and flax seed oils are also beneficial and contain an abundance of omega three fatty acids. Flaxseed oil can be used in baking recipes and oil oil can is ideal for both salads and cooking. Oils and fats are needed by the body to function efficiently. The brain, especially needs a certain amounts of fat to maintain balance. Omega three fatty acids help to control bad cholesterol levels and works to keep the circulatory system working efficiently.
Boost Your Omegas
[yulia\_furman](http://www.shutterstock.com/pic-380349367/stock-photo-healthy-fat-salmon-avocado-oil-nuts-selective-focus.html)Omega 3, 6 and 9 fatty acids are used by the body to perform vital functions. Foods like flax seeds, olive oil, salmon and many different types of grains and nuts contain omega 3, 6 and 9 fatty acids that are essential for good health. They work hand in hand to support the respiratory system, the brain, skin and all other vital organs in the body. The omegas boost the immune system and help the restore and repair tissues that are damaged through general wear and tear. Omegas also support the body’s metabolism that controls weight loss or gain.
Stay Active and Exercise Often
[fizkes](http://www.shutterstock.com/pic-360224939/stock-photo-fitness-stretching-practice-group-of-two-attractive-happy-smiling-fit-mature-women-working-out-in.html)Exercising regularly and remaining active on your days away from the gym will keep the heart and circulatory system functioning efficiently. Regular exercise, no matter how rigorous, will help to burn away unwanted calories and melt away excess pounds. On the days that you take off from the gym, it is important to stay active. Take a walk or go swimming with the kids. Do anything that keeps you active and in good spirits. Remaining active helps to improve a person’s mood as well as keep their weight within an ideal range.
Make Solid Lifestyle Changes
[nd3000](http://www.shutterstock.com/pic-374824489/stock-photo-group-of-businessman-walking-and-taking-stairs-in-an-office-building.html)When you are making the decision to lose weight avoid fad diets or difficult exercise regimens. Change your eating habits from dieting to eating good, nutritious meals. Instead of counting calories, add more time in the exercise room. Positive lifestyle changes will allow you to lose the weight safely and efficiently and keep it off permanently. If you try to lose weight too quickly, you can become discouraged or lapse back into old eating patterns causing the weight to pile back on.
Eat In
Instead of eating out all of the time, learn to cook from scratch. Make your meals from the freshest ingredients and store whatever is left over so you can eat it when you only need a single meal. When you prepare your own food, you control what goes into the recipe. This allows you to make healthy substitutions like exchanging olive oil for corn oil and honey for processed sugar. Eat healthier and your weight will begin to take care of itself.
Follow the Golden Rule of Weight Loss
[syda\_productions](http://www.shutterstock.com/pic-274973558/stock-photo-healthy-eating-food-and-diet-concept-close-up-of-fresh-juice-glass-and-fruits-on-table.html)If you want to lose weight and keep it off, you need to follow the basic Golden Rule of weight loss. Burn more calories than you consume. It is an easy concept. Smaller portions and longer exercise routines are the key. You don’t have to count calories as long as you are eating smaller portions that don’t overload your digestive system. Be as active as possible and remember to exercise at least three times a week. As long as the calories you burn are more than what you take in, the excess weight will no longer be a problem.
