There is growing evidence that surgery for weight loss can be effective in the long run for many people. If they plan to get this type of surgery, patients need to weigh more than 100 pounds over the typical weight for their body type and height. Many health insurance providers cover lap band surgery, although some patients will be responsible for their own surgery costs.

A great way to make weight stays down is to not eat in the hours directly preceding bedtime. This may seem like a hard thing to avoid, but it is in your best interest to do so. The food you eat before laying down for bed does not get burned as quickly because your metabolic rate has slowed down in preparation for sleep. Instead of eating, spend the evening doing something more productive, such as reading, thus avoiding temptation.

Find a fitness buddy to help you stay motivated. Choose a person who has similar goals and enjoys similar exercises. When either of you becomes overwhelmed or exhausted by your exercise program, you can wind one another support and motivate one another to continue.

Aim to lose about one pound each week. Any more than one pound every week is not reasonable or healthy. If you try to lose weight too quickly, you are risking your health and will probably just gain it back.

Take a before photo and an after photo of yourself to document your progress. You can see how much thinner you have become, instead of just reading the number on that scale in your bathroom. You can also show your friends and family your progress if you use pictures.

Use the stairs when you can! Whether it’s just a floor or a few floors, don’t take an elevator. While it may seem trivial, you can get a wonderful cardio workout by using the stairs. Your health will improve and your weight will drop. Try running carefully up stairs.

Look to avocados for a source of nutrition in your diet. Although they do contain a lot of fat, it is unsaturated fat, which is healthy. Their rich and silky texture makes it extremely satisfying to a lot of people who are staying away from unhealthy fats like the ones found in meats. A taco filled with vegetables and avocado is a much better alternative than a taco filled with beef or other fatty meat.

Distraction while eating can lead to excess pounds. Failing to notice how much you eat can lead to overindulgence and the accumulation of extra weight. Be aware of the quantity that you are consuming at each sitting, and you are sure to find that you do not eat as much.

It is important not to base your goals and successes against other people’s results. Everyone loses weight on an individual basis. Some people lose weight easily while others take longer. As long as your weight is going in a good direction, you’re okay.

As many as one-fifth of patients who have weight-loss surgery experience complications serious enough that a second surgery is required to repair the problem. When a person loses a lot of weight in a short period of time, medical complications may arise, including gallstones and nutritional deficiencies. A balanced diet and plenty of exercise are essential for maintaining health and keeping off the pounds post-surgery.