You probably already know that there are hundreds of diet products, weight loss programs and claims that promise immediate weight loss quickly and easily. However, any weight loss program still requires a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make these changes permanent? Run the following strategies:
1. Make a commitment
Permanent weight loss takes time and effort. Required concentration and lifetime commitment. Make sure that you are ready to make the necessary permanent changes and that you are doing for the right reasons.
No one else can make you lose weight. In fact, external pressure (often from people closest) can make matters worse. You should take a diet and exercise changes to please yourself.
When you plan lifestyle changes related to the new weight, try to resolve other problems in your life. Necessary mental and physical energy to change your habits. So, make sure you are not distracted by the big life issues, such as marriage and financial problems. Timing is key to success. Ask yourself if you are ready to face the challenges of serious weight loss.
Keep in mind that no matter how prepared you are, you’ll occasionally overeat or eat foods that you should avoid. Rather than let it drag on, accept what happened and get back on track. Do not expect perfection and do not give up.
Motivate yourself by focusing on all of the benefits of losing weight, such as having more energy and can improve your health. Then look at, such as finding the time to exercise, and come up with creative solutions.
2. Get emotional support
Only you can help yourself lose weight to be responsible for your custom. However, this does not mean that you have to do everything alone. Seek support from your spouse, family and friends.
Pick people who you know want only the best for you and who will encourage you. They should be available to listen to your thoughts and feelings and encourage you, perhaps spend time exercising with you, and share the priority you’ve placed on the development of a healthy lifestyle. An ideal support person might be someone who is also participating in a weight loss program.
3. Install a realistic target
Be realistic when you think of what you would expect from a new eating and exercise plan you. Healthy weight loss is down gradually and continuously. When the target to lose weight 1-2 pounds (0.45 kg) a week, you need to burn 500 to 1,000 calories per day through a low calorie diet and regular exercise. More frequent weight loss means losing water weight or muscle tissue rather than fat.
Fit a weekly or monthly targets and then make a note of your progress. Remember that you’re in this for a long time. Whatever you undertake too intensely or too much can make you become onerous, so you’re more likely to give up.
In addition, make you become the target of achieving a target such as eating judiciously and exercising regularly, rather than outcome goals such as losing 50 pounds (23 kg). Changing your process (habits) is the key to losing weight. Make sure that your process goals are realistic, specific and measurable you walk 30 minutes a day, 5 days a week.
Running a strategy that gradually changes the habits and behaviors that may have undermined your past efforts to lose weight. Choose a time to start. Consider where, how often, and how long you exercise. Develop a realistic eating plan that contains a lot of water, fruit and vegetables. Write everything down, find the potential roadblocks, and make plans to get it done.
Ask your doctor how much weight you can safely lose. Your doctor may refer you to a dietitian or someone who specializes in weight loss.
4. Enjoy healthy food
Liquid diet, diet pills, unusual combinations of foods is not the key to long-term weight control and better health. Instead, learn how to eat a variety of healthy foods.
Adopting a new eating style that helps weight loss must include lowering your total calorie intake. But decreasing calories need not mean decreasing taste, satisfaction or even ease of meal. One way that you can reduce your calories by eating a plant-based meal (fruits, vegetables and whole grains). Strive for variety to help you achieve your goals without compromising taste or nutrition. Reducing calories will be easier if you focus on limiting fat.
To lose weight, talk to your doctor about daily calorie targets:
Weight (pounds) daily calorie target
Female Male
250 or less (114 kg) 1,200 1,400
251 to 300 (114-136 kg) 1,400 1,600
301 or more (136 kg) 1,600 1,800
Your calorie needs may change based on your health risks, the rate of weight loss is desired, and personal goals and preferences. You can increase your calories if you are very hungry or if you have reached your target weight and want to stop losing.
Very low-calorie foods is not healthy long-term strategy. Less than 1200 calories a day for women and 1400 calories for men is not recommended. If your calories too low, you risk not getting the nutrients you need for good health.
Try talking with your doctor before starting any weight-loss plan. Weight-loss specialist can assist you in making the healthiest food choices, effective and safe based on your individual needs.
5. Be active, stay active
Only diet will not help you lose weight. Cutting 250 calories from the daily diet can help you lose 1 lb (0,45kg) of the week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week., You can double the rate of weight loss.
The goal of exercise to lose weight is to burn more calories, exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration, and intensity of your activity. For many people, it’s easier to run a longer duration, lower intensity aerobic exercise. One of the best ways to lose body fat is through steady aerobic exercise (such as walking) for more than 30 minutes a week.
Strength training exercises such as weight training is also important because it helps counteract muscle loss associated with aging. And since muscle tissue burns more calories, muscle mass is key in helping maintain a healthy weight. The more lean muscle mass you the engine to burn calories becomes greater.
Sports can be started slowly and continuously increase the duration and intensity. Walking is an ideal choice, as well as swimming, cycling, jogging or dancing. Decide whether you prefer to exercise alone or with others. Usually with friends to help you stick to your schedule.
Although regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities can be easily integrated with your daily. Think of ways you increase your physical activity throughout the day. For example, pick up stairs instead of riding the elevator or parking farther. Climbing stairs, walking, gardening, lawn mowing and even homework help burn calories.
6. Change your lifestyle
Not enough to eat healthy foods and exercise for several weeks or even several months. You should incorporate these habits into your life. To do so, you have to change the habits that help you overweight in the first place.
Changes in lifestyle begins with a look at the daily eating habits are rutin.Untuk assess your eating habits, ask yourself if you tend to eat when you are bored, angry, tired, anxious, depressed or socially pressured. Consider the style of eating and shopping and cooking techniques you. Were you taught to clean your plate? Do you eat too fast? Do you eat while watching TV? Consider if there is a pattern that triggers for overeating.
After assessing your personal challenges to lose weight, try working out a strategy to change the habits and behavior of slowly that have sabotaged your past efforts. Be aware that your challenges will not be missed everything. However, help in planning how you deal with it and whether you will be successful in losing weight once and for all.
There is a possibility you at any time to return to old habits. However, instead of giving up entirely, simply start fresh the next day. Remember that you’re planning to change your life. It is not going to happen at the same time, but stick to your healthy lifestyle and the results will be very meaningful.
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