Top Tips to Assist Your Weight Loss Success

(Article first published as Small Changes in Lifestyle Drive Weight Loss Success on Technorati.)

The New Year has now officially arrived and it’s time to determine the best way to keep your resolution to lose weight and regain your health and self image. Dropping excess weight can be one of the most difficult tasks you will undertake and also the most important. Research is continually pointing to overweight and obesity, sugar and refined carbohydrates and trans fats as major contributors to chronic illnesses that shorten our lifespan.

Everybody has heard that the key to weight loss success is a combination of reducing calories and increased physical activity. While this is true, there are many more important factors that contribute to a permanent weight loss plan. Constructing a dietary and fitness program you can live with are important, along with proper mindset, drive, motivation and the support of friends and family. Fox News has compiled a list of the top ways you can help yourself stay on a diet to reach your target goal.

Eat Breakfast with Protein Everyday

Resolve to eat breakfast with a good source of protein every day. This meal starts your metabolic engine and begins the process of burning calories for energy. Don’t fill up on breakfast cereals, pancakes or donuts, as these foods will quickly turn to sugar and leave you wanting a between meal snack a couple of hours later. Protein breaks down very slowly and promotes fat metabolism. Raw nuts and seeds are an ideal choice in moderation.

Include a High Fiber Choice with Each Meal

Fiber has been shown to fill you up quickly and decreases feelings of hunger throughout the day. Most people should target 30 to 50 grams of fiber each day, though most consume less than 10 grams. Refined foods have most of the fiber stripped away along with essential nutrients. Natural leafy greens, vegetables and fruits are a great source of fiber to help curb your appetite.

Include More Calcium in Your Diet

Calcium triggers the release of a hormone called calcitrol that is known to regulate the storage of body fat. Studies demonstrate that people who include several servings of calcium-rich foods each day are able to lose significantly more weight that those who don’t. It’s important to include calcium from food sources that are more efficiently metabolized than supplements. In addition to low-fat dairy, good sources of calcium include broccoli, spinach and peas and almonds.

Start Your Meal with Soup

Soup is a tasty way to begin your main meal of the day. A large bowl of broth-based soup is low in calories and will fill you up and remove the temptation to overeat. Studies have shown that women who ate a bowl of chicken and rice soup before lunch consumed 100 fewer calories at the meal. This equates to a net loss of 10 pounds over the course of a year just by making this one small change.

The key to successful weight loss is to make small changes that will compliment and reinforce your ultimate goal. Lowering calories, eating a well-balanced healthy diet and regular exercise are all important in your journey to drop excess pounds. Make the necessary adjustments to your daily routine that will encourage your efforts and promote sustainable weight loss.