Effective Weight Loss Strategies for Permanent Results
If so, these 7 effective weight loss strategies can help you achieve permanent results.
In our super-sized, eat-on-the-run, death-by-chocolate society, healthy permanent weight loss can be a real battle. And winning that battle of the bulge takes effective weight loss strategies and die-hard commitment.
By now, we all know that nobody wins with fad diets and quick fixes.
To win the weight-war you must know how to lose weight and keep it off with an effective battle plan strategy to stick with through thick and thin.
The Most effective Ways to Lose Weight
These seven proven permanent weight loss strategies are based on studies of healthy people who discovered how to lose weight and keep it off and have successfully kept the weight off for at least seven years.
1. Start keeping good records. To face the challenge, you need to know what's going on. Mindlessness will get you nowhere. Write down everything you eat and drink and exercise times. At first you won't like what you see, but clarity and awareness can gradually move you forward.
2. Make a long-term commitment. "Permanent" means you won’t be done in twelve weeks or even twelve years. Healthy permanent weight loss is about making a commitment to lifestyle changes for the long haul.
3. Plan your strategy and do it. What are you going to eat tomorrow? How can you handle family meals, work lunches and travel? What about emotional cravings? List your challenges and create solutions.
4. Pay attention to your calories. To lose a pound a week requires cutting about 500 calories a day. Most everyone who achieves permanent weight loss uses a food calorie chart to count calories and write them down.
5. Increase your physical activity. Exercise burns calories. Most people who lose weight and keep it off exercise between 30 minutes and an hour a day. If you're squirming over those figures, realize you can start out slowly. Any amount of exercise is better than none at all.
6. Keep yourself motivated. Maintaining motivation is the biggest challenge. You can't be at the affect of your moods, failures or the numbers on the scale. Take time to nurture yourself, get enough rest and find healthy entertainment that doesn't involve food indulgence.
7. Eat a healthy high fiber diet. People who lose weight and keep it off tend to eat a healthy, moderately low-fat (25-30% of calories) high fiber diet. Here are more eating guidelines for healthy weight loss.
- Eat early and often. A healthy breakfast and 5 or 6 small meals throughout the day will jump start your metabolism, stabilize your blood sugar and ward off hunger pangs.
- Focus on vegetables. The low calories, fiber, water and high nutritional content of most veggies on the list of vegetables make them more fulfilling and nutritious at a lower calorie cost.
- Upgrade your carbs. Switch from refined carbohydrates to the healthiest fruits, vegetables, beans, nuts, seeds and 100% whole grains. These complex carbohydrates provide sustained natural energy and have much more fiber, so you feel fuller longer.
- Pad with protein. High protein foods help keep you feeling full, so include some with every meal. Choose omega 3 fish, lean poultry, beans, whole grains and nuts.
- Drink more water. By replacing soda, coffee and alcohol with water, you can easily reduce your calorie intake.
- Take a multivitamin. Good quality supplements (not weight loss products) can fill the nutritional gaps in your diet and contribute to better natural energy and health.
More Commonsense Health For You:
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Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ. Journal of the American Medical Association. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA 2005; 293:43–53.
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Catenacci VA, Ogden LG, Stuht J, et al. National Weight Control Registry. Physical activity patterns in the weight control. National Weight Control Registry Obesity 2008; 16:153–61.
Chen L, Appel LJ, Loria C, Lin PH, Champagne CM, Elmer PJ, Ard JD, Mitchell D, Batch BC, Svetkey LP, Caballero B.et al. American Journal of Clinical Nutrition. Reduction in consumption of sugar-sweetened beverages is associated with weight loss: the PREMIER trial. Am J Clin Nutr 2009;89:1-8.
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Posted in: Diet & Nutrition, Weight Loss
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