The primary element of any effective weight-management plan is to prevent unintentional weight gain caused by excessive body fat. Military personnel is uniquely positioned to tackle prevention starting beginning on the very first day of a person's military career. Since the military's population is chosen from people who meet specific requirements about weight index (BMI) and percentage of body fat, the main objective should be to create an environment that supports maintaining the body's size and composition throughout a person's military career. There is evidence to suggest that losing body fat can be difficult for most people and the chance of regaining weight lost is exceptionally high. Starting from the first day of entry training, it is essential to understand the leading causes behind excessive weight gain for every person and a plan to maintain ideal body weight and everyday habits.

Breakfast is a must every day.

One common thing for many who have lost weight and maintained it is to eat breakfast each day. "Many people believe that eating breakfast in the morning is a good method to reduce calories. However, they eat much more during their day," according to Elizabeth Ward, MS, RD, and author of the book The Pocket Idiot's Handbook to the New Food Pyramids. "Studies reveal that those who eat breakfast tend to have lower BMIs than breakfast-skippers and are more productive, whether at work or studying." Take a bowl of whole-grain cereal topped with fruit and low-fat dairy for an easy and healthy breakfast to kick off your morning.

Close the Kitchen at Night. Choose a time you'll stop eating to ensure that you don't succumb to late-night snacking or a frenzied snack during a television show. "Have an iced tea, chew into a hard candy, or consume an ice cream bowl with a little frozen yogurt or ice cream when you're craving something sweet after dinner, and then brush your teeth to ensure that you're less likely to consume or drink something other than water," suggests Elaine Magee MPH RD WebMD's "Recipe Doctor" and the creators of the Re-imagining comfort food.

1.Choose Liquid Calories Wisely.

Sweetened drinks can add calories but don't curb the appetite as solid food do. Drink your thirst by drinking sparkling water, citrus, low-fat or skim milk, or small amounts of pure fruit juice. Drink a glass of healthy and low-calorie vegetable juices to keep you going when you are hungry in between meals. Be aware of the alcohol-related calories, which can quickly add up. If you are prone to drinking one or two glasses of wine or drink every day, limiting your alcohol consumption to weekends can be a significant way to cut calories.

2.Eat More Produce.

A diet of low-calorie, high-volume fruits and vegetables can obstruct other meals that are higher in calories and fat. Take the meat out of the center of your plate and layer on the veggies. Try starting your meal with a salad made of vegetables or soup made from broth, as suggested by Barbara Rolls, Ph.D., the author of The Volumetrics Eating Program. It is recommended that the U.S. government's 2005 Dietary Guidelines suggest that adults consume 7-13 cups of fresh produce a day. Ward says that it's not as complicated: "Stock your kitchen with plenty of vegetables and fruits and, at every meal and snack, you should include some portions," she says. "Your food will become rich in minerals, vitamins, and phytonutrients, as well as fiber, and if you gorge yourself with super-nutritious food items, you won't have to reach the cookie container."


3.Go for the Grain.

By substituting whole grains in place of refined grains such as white cake, bread pretzels, cookies, and cakes, You'll get the much-needed fiber and fill yourself up quicker, which means you're more likely to consume a healthy portion. Select whole-wheat kinds of pasta and slices of bread bran flakes, brown rice popcorn, and whole-rye crackers.

4.Control Your Environments.

 The easy way to cut calories is to be mindful of your surroundings. Everything from ensuring your kitchen is stocked with various healthy choices to selecting the right restaurant. It's about avoiding the temptation of eating out by not eating at restaurants that offer all-you-can-eat meals. When you're hosting a party, "eat a healthy snack before the event so that you don't end up in a state of hunger, and take your time eating your food when you eat at buffets," suggests Ward. Before you go back to the buffet, sit for at least 15 minutes, and sip a big glass of water.

Trim Portions. You will lose weight if you do nothing else except reduce your portions by 10-20 percent. Most quantities you are served in restaurants and at home are more significant than you require. Get measure cups to gauge your average portion size and reduce the size. Gain control of your portion size in a snap by using small bowls, cups, and plates, advises Brian Wansink, Ph.D., the author of Mindless Eating. You'll never feel depleted since food items appear abundant on the delicate dishware.

Add More Steps. Buy a pedometer and gradually increase your steps until you have reached 10,000 steps per day. The day, do what you can to become more active. You can walk faster while you are via the telephone, take your dog for a walk, take the dog on a long stroll, or march into the same spot during commercials on television. The pedometer is an ongoing reminder and motivational tool.

5.Have Protein at Every Meal and Snack. 

Include a lean or low-fat protein with every meal and snack will help you stay realize complete for longer, and you are less likely to overeat. Try low-fat yogurt, a small portion of peanut butter, nuts, beans, eggs, and lean cuts of meat. Experts recommend smaller, frequent meals and snack time (every about 3-4 hours) to help maintain your blood sugar levels constant and avoid overindulging.

Switch to Lighter Alternatives. Opt for low-fat versions of salad dressings, mayonnaise, dairy products, and many other foods. "You can reduce calories easily by using low-fat and lighter products. And if you mix it alongside other components, nobody will be aware," says Magee. Other intelligent alternatives use hummus or salsa as dips; spread sandwiches with mustard instead of mayonnaise; eat plain sweet potatoes in place of white potatoes loaded with fat; make use of skim milk instead of cream in your morning coffee; keep the cheese on sandwiches and sprinkle a small amount of vinaigrette to dress your salad instead of putting on the cream-based dressing. Instead of using cream-based sauces, dress your salad.

Control Your Environments.

Controlling your environment is another simple way to cut calories. This includes everything from stocking your home with healthy foods to selecting the right restaurants. Avoid temptations like eating at all-you-can-eat restaurants. Ward suggests that you eat a healthy snack beforehand not to feel hungry, and then be careful when filling your plates at buffets. Wait 15 minutes before you go back to the buffet. Then, drink a large glass of water.

6.Reduce your portions. 

You will lose weight if you decrease your amounts by between 10% and 20%. You will find that most parts at restaurants and homes are much larger than you need. Take out your measuring cups and measure the size of your typical portion. Then, work on reducing them. Brian Wansink, Ph.D., the author of Mindless Eating, suggests that you can quickly control your portion size by using small plates, cups, and bowls. Because the food will be plentiful, you won't feel deprived.

7.Increase your steps. Start a pedometer.

Gradually increase your actions until you reach 10,000 a day. Do whatever you can throughout the day to increase your activity -- walk the dog, talk on the phone and take the dog for a longer walk. A pedometer is a great reminder and motivator.

8.Get Protein at Every Meal. 

You'll feel fuller for longer if you add a small amount of low-fat or lean protein to every meal and snack. Low-fat yogurt, small amounts of peanut butter, nuts, eggs, beans, and lean meats are good options. Experts recommend that you eat small meals and snacks every 3-4 hours to maintain your blood sugar levels and avoid overindulging.

Switch to lighter alternatives.

 Use low-fat mayonnaise, salad dressings, and dairy products whenever possible. Magee says that low-fat, lighter products can help you cut calories. If the product is mixed with other ingredients, nobody will notice. Smart substitutions include using salsa or hummus for a dip, spreading mustard on sandwiches instead of mayo, eating plain sweet potatoes overloaded with white potatoes, skim milk in place of cream in your coffee, and holding the cheese on sandwiches. You can also use vinaigrette to dress up your salad instead of putting on too much creamy dressing.