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4 Keys to Changing Your Diet into Successful Long Term Weight Loss
Desperately trying to shed pounds? Have you tried the latest diet plan only to find yourself reverting back to your old habits and gaining all the weight back? Think you’re the only one who doesn’t have the willpower to lose weight? The reality is that you are not alone. Most people who go on a diet do not have long term success! Why? Because they choose a diet program that is unrealistic given their current habits and is not sustainable for life.
Diet cabbage soup
I am only using the cabbage soup diet as an example of something that is unrealistic and unsustainable for life. Once upon a time, this diet plan was all the rage. But like all fads, it came and went, leaving many people disappointed as they gained all their weight back and maybe some more. Why? Because you won’t have a bowl of cabbage soup for breakfast, lunch, and dinner every day for the rest of your life! Cabbage soup is good and nutritious, but you quickly get tired of it and start to hate it. What would have been a good meal once during the week is now a bad memory and you will never put your lips to it again.
4 keys to successful long-term weight loss!
To be successful in long-term weight loss and lead you to proper weight management, you need to create habits that can be incorporated into your lifestyle. You need to set yourself up for success by developing a habit around something you already do. You sleep, you drink, you get angry and disappointed and you like to reward yourself. These 4 keys will help you develop a habit around each of these items while associating it with long-term weight loss.
Key 1 – Sleep!
You are sleeping so we will see how that affects your weight. We start by providing you with documented sleep research:
O Researchers at Columbia University Medical Center found that people who slept five hours a night were 60 percent more likely to be significantly overweight. than those who slept seven to nine hours. They found that lack of sleep alters levels of leptin and ghrelin, hormones that regulate appetite, leading to increased hunger.
O Daily Obesity review published an article stating that the more hours you are awake, the more you dream. They It is estimated that a one-hour increase in sleep would reduce caloric intake by 6%, or an average of 120 calories.
O Research from Journal of the American Medical Association suggested that sleep loss increases hunger while lowering the body’s metabolism.
As you can see from these three items, lack of sleep is not a winning combination for weight management or weight loss, but it is a recipe for weight gain. The key to sleep is proper rest. If you sleep 5 to 6 hours, you need to start making some changes to increase your sleep time to at least 7 hours of sleep. Maybe it’s turning off the nightly news or TV program. Use this time to unwind from the day by adding it to your bedtime. If you find yourself having trouble sleeping, check out my article “5 steps to a good night’s sleep!” You can go to my website, click on “Articles” and print it out.
In addition to helping you lose weight and manage your weight, getting good sleep can help you with some other health issues that could be affecting your overall health and well-being. Study from Archives of Internal Medicine found that women who slept only five hours a night were two and a half times more likely to have diabetes than those who slept seven to eight hours. Research from Columbia University found that women who slept less than six hours each night increased their risk of developing high blood pressure by 70 percent. over those who slept seven to eight hours. AND, research from the Mount Sinai School of Medicine has shown that lack of sleep lowers the immune system which makes you more susceptible to infection. As you can see, cultivating the habit of getting proper rest will be beneficial to your long-term weight loss program and overall well-being.
Key 2 – Water!
You drink, so let’s see how what you drink affects your weight. Let’s start with what we know to be true:
O The average 12 oz can of regular pop contains 155 calories and 9 teaspoons of sugar. The average American consumes 54 gallons of soda a year. That equates to 1.5 cans or 230 calories a day, all of which come from sugar. There are 3500 calories in a pound of fat. The average American could see a 1 lb weight gain every 14-15 days from consuming regular pop.
O Several scientific studies have shown that the empty calories of soft drinks are directly related to weight gain, which in turn becomes a major risk factor for type 2 diabetes.
O If you think switching to diet pop is the answer, think again. There are many studies that link weight gain to diet pop consumption, so even though you’ve reduced your caloric intake, you haven’t satisfied your thirst or hunger. This causes people to overeat.
O The “Super-Size Me” trend has created a super-sized population. Obesity and its associated health risks have now surpassed the risks of cigarette smoking.
Interestingly, with all that we drink, experts estimate that 75% of Americans are mildly dehydrated. Your body needs to replace 2-3 liters of water daily; over ½ gallon or more. If the liquid we consume is loaded with sugars and other chemicals, then the liver and body need that water to help detoxify your system. Water cannot reach the rest of the body’s cells, causing them to become slightly dehydrated, which affects metabolism and energy levels.
You need clean, odorless water. The water contains no calories, no artificial sweeteners and colors, is fat-free, cholesterol-free, low sodium and non-acidic. Water plays a major role in weight loss and weight management. Many consider water to be the most important factor in fat loss because it affects your overall metabolism and helps your body metabolize stored fat. Because water has no calories, you can consume as much as you want without gaining weight, and it acts as an appetite suppressant.
Work on developing a habit to get more pure water into your body. I did this by finding a fantastic product called Green Fusion. It’s a powder that I add to my water and it gives me all the nutritional value of an organic plant-based program without the shopping and preparation. Or add a slice of lemon or lime to the water. At first, you may find yourself going to the bathroom more often, but your body will get used to it. Think of your bathroom visits as part of your walking program because water will help you lose weight long term. In addition, proper hydration will reduce joint and muscle soreness, reduce back pain, improve energy and muscle tone, and help eliminate mental confusion and disorientation.
Key 3 – Anger and Disappointment!
You’re angry and disappointed, so let’s look at how your emotions are affecting your weight:
O Researchers from the University of Leeds followed the habits of 422 employees. They found that people who were stressed tended to eat fewer vegetables and instead snacked on more fatty foods throughout the day. According to Daryl O’Connor, Ph.D., author of the study, your body produces the hormone cortisol when you’re stressed. Cortisol causes cravings for high-calorie foods.
O Researchers from Pennsylvania State University looked at the effects of loud noise on food. Those who were unable to turn off the noise consumed twice as many calories later than those who could.
O Research by Cynthia Power has found that what you eat is driven by your emotions. When you’re angry or frustrated, you usually choose crunchy foods like French fries because chewing is a physical release of emotion. If you are lonely, you are more likely to choose a food that fills you up, such as cake, popcorn or pasta. If you’re sad, then the food of choice is usually sweet, creamy foods like chocolate and ice cream because sugar helps lift your energy and mood.
Just going to work in the morning can start to stress your life. Add to that a noisy, busy office environment and you’re in for a real treat. Maybe you’re a stay-at-home mom with a noisy preschool environment. With the stress of raising kids and keeping the home from looking like a disaster zone, that sleep turns into snack time. How do you turn these emotions that trigger a response to food into a healthy habit that separates real hunger from emotional hunger?
Most people carry a daily planner. So, get used to carrying a diary for men and a diary for women with your daily planner. (Both are the same, but it’s easier for men to look at it as a diary.) When you’re feeling particularly stressed, take six minutes to write in your journal. People will think you’re just adding an important meeting to your daily planner. And in a way you are. You make an appointment to release your emotions, which is good personal therapy. If you’re still hungry after six minutes, go ahead and have a small healthy snack to satisfy your hunger. Most people find they don’t need to eat when they finish their journal.
Key 4 – Reward yourself!
One of the main aspects of most diets is denial, which is a negative approach instead of a positive approach to weight management. Is there anyone who doesn’t like a reward? We all love a reward. We live our lives for rewards. Building rewards into your schedule helps tame tension.
O Many experts suggest getting ten percent of your calories from “fun foods.” If you’re on a 1500 calorie plan, then that’s 150 calories.
O A little sugar helps, according to research from the University of Cincinnati your body copes with stress because it can reduce production of glucocorticoid, a stress hormone linked to belly fat storage.
O Experts recommend choosing a snack that also contains protein because protein will help slow down the release of sugar into the body. If you can combine it with fiber, even better.
Build rewards into your program. If you need a daily reward, include a favorite snack in your program if it meets the criteria for protein intake to compensate for sugar; the higher the protein and the lower the sugar, the better. Throw in some fiber and your daily reward will be even better.
Maybe you want to reward yourself for the weekend or you are going to a special event. Bank your daily rewards for that one day on the weekend or that special event. You didn’t gain weight in a day, but over days, weeks and years of making certain decisions. It is important to give your self permission to reward yourself. If you stacked your daily reward on 150 calories, you have 900 calories to reward yourself with over the weekend. Enjoy them and then get back on track the next day to reach your weight loss or weight loss goal.
The key to successful weight loss that leads to successful long-term weight management is learning to incorporate habits that complement your daily life. Habits that move you to make good decisions that create a positive outcome. I hope this article has helped you think about taking realistic actions that create positive habits that are sustainable for life.
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