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10 Effective Weight Loss Tips For a Permanent Weight Loss
For most people, weight loss is just a temporary weight loss event, and these individuals gain weight immediately after a short period of success. They are considered unsuccessful because they lack information and knowledge about permanent weight loss. The good news is that studies have revealed many valuable tips that can help you lose weight permanently. This article will introduce you to the top 10 tips you can use to achieve the body you’ve been dreaming of.
Exercise is the most important element to successful, sustained weight loss and to keeping it off. In order for the exercise to be effective, you must exercise for at least 30 minutes per session, 5 times a week. In a recent study, if you exercise for 10 minutes, 3 times a day, it is as good as one 30 minute session. With this in mind, there’s no reason to give yourself the “no time to exercise” excuse. Try going for a daily walk with your partner or taking an aerobics class at a local gym. Once you start exercising, you’ll feel more energetic and less stressed, and you’ll eventually become “addicted” to exercise
2: Strength training
Strength training is beneficial for weight loss in a slightly different way than exercise. When you exercise more, you gain more muscle tissue and burn more calories. Fat is not an active tissue compared to muscle. For self-maintenance, the muscles “burn” a significant amount of calories every day. While running can help you shed a significant amount of calories, the muscles will help you increase your metabolism even while you are resting.
3: Keep a food diary
Keeping a food diary is very helpful in losing weight. Record what you ate each day and how much, how hungry you are before you eat, and how you feel emotionally at that moment. A food diary can help you identify emotions and behaviors that make you overeat and help you become aware of portion sizes. Read your food diary often and try to make your meals healthier. A food diary will help you stay focused and committed to your weight loss goals.
4: Be healthy
Successful long-term weight loss is when you are motivated to be healthier and not just want to be thin. Choose foods that help you become healthier. Use the Food Pyramid to choose the amount and type of food you should eat each day to give your body the nutrients it needs to be healthy.
5: Find out why you overeat
When you’re stressed at work, bored, lonely, angry, or even depressed, you tend to overeat. For successful long-term weight loss, you must learn to deal with emotions without food. Studies have shown that individuals who can control their emotions without food are more successful in long-term weight loss than those who only diet and exercise but cannot control their emotions. “Emotional eaters” and chronic overeaters can seek help from a psychologist or licensed counselor in your area
6: Join a weight loss support group
Getting support and encouragement from other dieters is key to successful long-term weight loss. Keep an eye out for weight loss programs and resources in your area, or you can also check with your local hospital to see if they have diet programs or groups you can join
7: Weight loss and portion control
Restaurants today offer “supersize” meals and large portions of meals. Be careful how much you eat in one meal. You can just ask for a smaller portion of your favorite food or eat half of the meal at a restaurant and bring the rest home. When you feel full, stop eating and don’t try to finish a large portion of food and keep eating until you are full.
8: Lose weight slowly
Don’t start celebrating just yet when you lose 15 pounds in two weeks, because when you lose weight fast, chances are you tend to lose muscle and water instead of fat. Muscle tissue is important for keeping our metabolism high. When you lose muscle, the amount of calories you burn each day also decreases. Successful weight loss is when you lose weight slowly. Go for weight loss no more than 2-3 pounds per week. One pound of body weight equals 3,500 calories. By cutting 250 calories a day through exercise and eliminating 250 calories a day from your daily diet, you can lose at least one pound of mostly fat per week.
9: Eat slowly
Thin people usually take a very long time to finish their food, or don’t finish it at all. You can lose 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. Fast eaters tend to overeat, and the number of calories you consume can vary greatly depending on how fast you eat. So eat slowly and take your time to enjoy every bit of your food.
10: Lose weight by eating less fat – but do it wisely
Reducing the intake of high-fat foods in your meals can help you achieve your weight loss goals. This is because fats contain 9 calories per gram and carbohydrates or proteins only contain 4 calories per gram. Note that cutting fat isn’t just about eating more fat-free foods. Please note that even fat-free foods contain calories, and sometimes fat-free foods have the same number of calories as “fatty” foods. In conclusion, you will gain weight if you consume more calories than your body uses. You will certainly 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.
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