For many people losing weight is a chronic disease effort. Too often, the outpouring of books is a temporary event followed by a constant to regain lost weight. Most popular diets, have failed over the long term, because they fail to address the multi-faceted nature of this success leads to permanent weight loss. Fortunately, research has revealed many invaluable strategies that can help to increase your chances of weight loss permanent. Although no article can possibly cover this subject, we have provided links to excellent programs for weight loss and books which are supported by clinical research, and can greatly assist you in your quest. We also encourage you to consult our hand-picked sentence links to learn more about the best strategies to help you integrate long-term weight loss success.
10 Strategies for Permanent Weight Loss
# 1: Exercise
It's nothing new, but the exercise is probably the most important predictor of whether you are going to succeed in the long - term weight loss and weight loss maintenance. For that the exercise was useful in weight loss, we must strive for a minimum of five 30 minutes per week. The good news is that recent research has shown that three 10 minutes in a day are as good as a 30 minutes. This helps a lot in the fight against the former "no time for exercise" excuse. Be sure to find something that you enjoy. You will be better able to keep up with it. Try to walk with a friend, joining an intramural sports league, participating in field trips with a group like the Sierra Club, or certain classes of your gym. Once you give a chance to exercise, you will begin to enjoy its positive impact on your psyche, and you can literally become hooked. "
Having trouble getting a workout? Why not try one of these programs Diet Channel recommended:
* 15 minute training camp starting
* Power training for managers occupied
* 10 minutes workout for moms occupied
# 2: Pump iron
We chose this list separately from the "operation" category because of the significant weight loss benefits attached to weight training in itself . The basic equation is: more muscle tissue you have, the more calories you burn. That is why world-class weightlifters must eat thousands of calories a day to maintain their weight. Muscle tissue is active, fat is not. Thus, the muscle "burns" a large number of calories per day for its own maintenance. In his book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, found that a group of women who followed a diet and weight loss because training exercises weight lost 44% more fat than only those who have followed the diet. While aerobic activity can help burn calories, muscle \ 's where it' s when it comes to giving your metabolism a significant boost daily even at rest.
Read Cardio and Strength Training: How to create a balance routine? To find the best way to pursue the numbers 1 and 2 above in tandem.
# 3: Keep a journal
keep a diary can be an asset in the success of weight loss. Devoting an hour each day to record what you eat and how much, your level of hunger before eating and all these feelings and emotions at the time. A food diary can provide a large amount of self-knowledge. It identifies the emotions and behaviors that trigger overeating, to promote greater awareness of portion sizes, and help you discover your own food triggers. Studying the trends emerging in your food diary and identify where you may be able to make it more healthy. A food diary gives an added advantage of maintaining and focus on a commitment to your goals. Begin to keep a diary today by printing our newspaper food.
# 4: Stay Focused on Being healthy, not to become thin
Many people become more successful long-term weight loss when change their motivation to want to be thin to be wanting more healthy. Change your mentality to think about selecting foods that will help your body's health rather than worrying about the foods that will affect your body's weight. The pyramid of staple foods provides an overview of the types and quantities of food, you should eat each day to give your body the nutrients they need for optimal health.
# 5: Learn What You eat
Too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to cope with emotions without food is a skill that will serve as weight control in the long term. The solution, a book and the national program developed by Laurel Mellin, RD, helps participants identify their triggers eating and respond without food. One study showed that participants in the program shows a higher rate of weight loss long term maintenance than those who simply diet and/or exercise and don't address behavioral and emotional problems. Chronic too eaters and "emotional eaters" can be greatly facilitated by learning new behaviors such as this Mellin. You can also ask for help with behavioral and emotional food issues from a counselor or a psychologist certified in your area.
# 6: Attach a management group weight
A big key in controlling weight in the long run, has received the encouragement and support of others. You can check to see if groups such as Jenny Craig offers programs and resources in your field. You can also check with your local hospital to see if their dietitian group of programs of weight loss.
# 7: Watch Your Portions
With the advent of "super size" meals and larger portions in restaurants, our concept of normal portions is a distant remember. Being aware of the amount of food you eat during a hearing. If necessary, divide your food in half and ask for a bag of the house. It is too easy to be a "clean plate" even when he served a very large. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
# 8: Lose Weight With Small Changes Slowly
Try to remember that "lose 15 pounds in two weeks" is nothing to celebrate. It is important to realize that as soon as weight is lost, the more likely it is that the loss from the water and muscle, not fat. Since muscle tissue is essential in maintaining a high metabolism, losing actually led to a decrease in the number of calories per day, we can without gaining weight. Fat loss the best way to achieve weight loss is slow. Strive to achieve a weight loss of no more than 1-2 pounds per week. A pound of weight equivalent to 3500 calories a day. By making small changes, such as the elimination of 250 calories per day for food and expending 250 calories a day from the exercise, you can lose a pound (mostly fat) per week. You can calculate how long it takes a burn 250 calories here. You can calculate your caloric needs, here, and then subtracting 250 of this number.
# 9: Slow Down
Have you ever noticed that people take an awfully long thin to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you start eating, it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minutes signal was fortunate to settle the amount of calories consumed before you start to feel full can vary significantly depending on how quickly you eat. So slow down, and take small bites to enjoy and savor every delicious bite.
# 10: Eat less fat, but Do It Wisely
We have known for some time that limit foods high in fat in the diet can be useful for weight loss. That's because fat pack in 9 calories per gram, compared to only 4 calories per gram of protein or carbohydrate. For many, the unspoken question of limiting fat Amendment to eat unlimited quantities of fat-free products. Just to clarify, fat-free foods have too many calories. In some cases, non-fat foods have more calories than their counterparts of fat. If you eat more calories than your body, you will gain weight. Eating less fat will help you lose weight. Eat less fat and replace it with excessive amounts of fat-free products will not.
Before starting any regime or fitness program, consult your doctor.
From Kathleen Goodwin, RD at Thedietchannel.com
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