Tips to lose weight permanently
The main hurdle in the several programs created for losing weight permanently is the absence of a long-term strategy since the loss of weight is followed by a steady regain. Therefore, here are some tips that can be followed so that one can lose weight successfully:
Tip #1: Exercise can predict long term weight loss and weight maintenance. On an average day, three 10 minute sessions are as sufficient as the effect of a single 30 minute workout. At least five 30 minute sessions are required every week.
Tip #2: Since fat is not the active tissue, an increase in the muscular quotient is required to burn more calories. Muscles significantly boost our metabolism even during rest.
Tip #3: Maintaining a food dairy can record the nature, quantity of foods consumed, the hunger levels during eating process and any specific feelings or emotions. Healthy changes can be made by assessing the patterns that emerge from eating certain foods.
Tip #4: It’s better to focus on being healthy instead of being thin. Guidance is available in the food pyramid that can improve our knowledge on nutrients required for optimal health.
Tip #5: Adhering to normal serving sizes at all times is instrumental in losing weight. Some careful practices include dividing a super-size meal into half and taking it home, watching the quantity of food consumption at every setting, stopping eating when comfortable and not stuffed.
Tip #6: Fat loss has to be achieved by losing weight at a slow pace. Quick loss of weight is not associated with fat but with water and muscle. A decent program allows for loss of 1-2 pounds per week. This can be achieved by eliminating 250 calories from food and losing an additional 250 calories from exercise.
Tip #7: Eating slowly gives the brain time required for signaling feelings of fullness (generally estimated as 20 minutes from start of eating). Fast eaters have eaten beyond their levels of fullness before the signals set in.
Tip #8: Fatty foods come with 9 calories per gram compared to 4 calories per gram from proteins and carbohydrates. Apart from avoiding fatty items, fat-free foods also have to also be consumed while keeping their calorie quotient in sight.