Losing weight and getting in shape doesn’t happen overnight - it takes effort, focus and determination. Once you understand the basics on losing the body fat and about what it really takes to build a better body, you’ll never fall prey to fads, gimmicks or scams ever again.

And don’t fall into the trap of wanting to lose 20 pounds in 3 days - heck, just cut off your legs - but seriously, it’s not healthy and not manageable. Your aim is to reduce body fat progressively. Here are 6 tips on how to lose weight and keep it off for good -

1. Be Aware of Non Hungry Eating = Become aware of your eating habits, the reasons you may be eating such as stress, boredom or out of habit. Record what you eat for a few days to help increase awareness of the reasons for eating.

2. Sweat It Out - When you train, it’s not about chatting about your weekend, or taking it easy on a treadmill- it’s all about training hard (with very little rest between moves). Fact is, if you want to shed more pounds, high intensity workouts burn more calories than easy, chat on the treadmill routines.

3. Fad Diets - Forget it - and don’t be seduced by the latest fad diets used by celebs. For one thing, celebs work hard to stay super slim, - and they can can afford top personal trainers and nutritionists to keep them in shape. The point here is, if you eat healthy with a variety of nutrients, and forget no one group of food (eg carbs) is bad, you’re well on your way to shaping up.

4. Keep Your Body Guessing - You have to “keep your body guessing”. This is the main principle of a good fat loss program - Variety in strength training and cardio exercise.Even with the best strength and interval programs, you have to vary the routine on a regular basis. If you don’t mix it up, your body will not change, adapt, or improve in order to handle the different workouts.

5. Having a strategy for small indulgence is a good idea. So cheat a little if you have to on the weekend. The occasional slice of pizza or bowl of ice-cream is good for your diet. Or snack on something clearly defined in size and calorie intake, such as 2 or 3 squares of rich, dark chocolate.

6. Don’t let yourself slack off - Even if you don’t feel like working out, tell yourself you’ll do at least 10 minutes. when those minutes are up, your endorphines will be pumping and it’ll be easier to continue.

Final word - SKIP THE SCALES AND START MEASURING YOUR BODY COMPOSITION! By measuring your body fat, you take the guesswork out of your health and fitness plan - that way you will get a more accurate picture of your progress with your diet and exercise program. And if you’re not too sure if you are losing or gaining muscle, or even losing fat, just measure yourself and know for sure. Based on the results, you will KNOW for sure whether your program is working.

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