For most people, weight loss is just a temporary event of losing weight and these individuals will pile on the weight immediately after a brief success. They are considered unsuccessful because they lack the information and the knowledge of a permanent weight loss. The good news is, studies have revealed many valuable tips which can help you lose weight permanently. This article will present to you the 10 best tips that you can use to achieve the body that you have been dreaming about.
1: Exercise
Exercise is the most important element for a successful permanent weight loss and for you to maintain your weight. For exercise to be effective, one must exercise for duration of a minimum of 30 minute per session, 5 times a week. In a recent study, if you exercise for 10 minute, 3 times a day is as good as one 30 minute session. With this in mind, there is no reason to give yourself the “no time for exercise” excuse. Try walking around the neighborhood with your spouse everyday or join an aerobics class at your local gym. Once you start exercising, you will feel more energetic and less stressful and ultimately, you will become “addicted” to exercise
2: Weight training
Weight training is beneficial to weight loss in a slightly different manner to exercise. When you do more weight training, you will gain more muscle tissue and you will burn more calories. Fat is not an active tissue compared to muscle. For muscle self maintenance, it will “burn” a significant amount of calories everyday. While jogging can help shed a significant amount of calories, muscles will help you increase your metabolism even when you are resting.
3: Keep a food diary
Keeping a food diary is extremely useful in weight loss. Record down what you have eaten everyday and how much, how hungry you are prior to eating, and how do you feel emotionally at the time. A food diary can help you identify emotions and behaviors that will make you over-eat and it will help you be aware of your food portion sizes. Read through your food diary frequently and try to make your meals healthier. A food diary will help you be more focused and committed to your weight loss goals.
4: Be healthy
A successful long term weight loss is when you are motivated to be healthier and not just wanting to be thin. Select the foods that will help become healthier. Use The Food Pyramid and select the amount and type of food that you should eat everyday to give your body the necessary nutrients for you to be healthy
5: Find out why you overeat
When you are stressed at work, bored, lonely, angry or even depressed, you tend to overeat. For a successful long tern weight loss, you have to learn to deal with emotions without eating. Studies showed that individuals who can control their emotions without eating is more successful in long term weight loss than those who simply diet and exercise but could not control their emotions. “Emotional eaters” and Chronic over-eaters can seek help from a psychologist or licensed counselor in your area
6: Join a Weight loss support group
Receiving support and encouragement from other dieters out there is a bug key to a successful long term weight loss. Keep a lookout for weight loss programs and resources in your areas or you can also check with your local hospital to see if they have dieting programs or groups that you can join
7: Weight loss and portion control
Restaurants nowadays offer “super-size” meals and huge meal portions. Be careful of how much you eat in one meal. You can just ask for a smaller portion of your favorite meal or you can eat half of your food in the restaurant and bring home the rest. When you feel full, stop eating and don’t try to finish your big sized portion meal and keep eating until you are stuffed.
8: Lose weight slowly
Don’t start to celebrate yet if you lose 15 pounds in two weeks because when you lose weight quickly, chances are, you tend to lose muscle and water instead of fat. Muscle tissues are important in keeping our metabolism high. When you lose muscle, the amount of calories that you will lose everyday will also decrease. A successful weight loss is when you lose your weight slowly. Go for a weight loss of no more than 2-3 pounds per week. One pound of weight equals to 3500 calories. Shedding 250 calories a day through exercise and eliminating 250 calories a day from your daily meals, you can lose at least one pound of mostly fat per week.
9: Eating slowly
Thin people usually take a very long time to finish their food or they don’t even finish their meals at all. You can shed off those extra pounds by eating slowly because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Those who eat quickly will tend to overeat and the number of calories that you consume can vary significantly depending on how fast you eat. So eat slowly and take your time to enjoy every bit of your food.
10: Weight loss through eating less fat – but do it wisely
Decreasing the intake of high fat foods in your meals can assist you in your weight loss goals. It’s because there are 9 calories per gram in fats and carbohydrates or proteins contain only 4 calories per gram.Do take note that limiting fats is not just about eating more fat-free foods. Please take note that there are calories in fat-free foods too and sometime fat-free foods have the same number of calories as the “fatty” foods. In conclusion, you will gain weight if you consume more calories than your body uses. You will definitely lose weight if you eat less fat but you will not lose weight if you replace those fats with large amounts of fat-free foods.
