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Precious Information for Permanent Weight Loss
Losing fat is not difficult. We all know that to lose fat, we have to burn more calories than we consume. It takes more than knowing what to do; you must develop behaviors, which keep you doing what you know. The most difficult part of losing weight is to keep it off.
Americans spend more than $33 billion annually on weight-loss products and services, but only one-third of those who try to lose weight do what it really takes: eating fewer calories and exercising more.
The problem is that lots of people take drastic measures to lose weight fast, but they can't keep up with the paste. They've been on every diet imaginable. Small changes can be as effective as large ones and result in long-term improvements in your health. You have to establish good eating habits that can be maintained easily once the ideal weight is achieved.
People are so focused on fat or carbs, they're blind to the huge portions of calorie-dense foods they are being served, not to mention the huge portions we serve ourselves. As a result, 64% of Americans are overweight, as opposed to 47% 25 years ago.
Long-term weight loss success occurs after many months of slow, steady body fat reduction through increased exercise and healthier eating.
Make a decision to lose weight
This is the very first step. You must be able to answer these questions. I invite you to write them down.
Why do I want to lose weight?
Why didn't I succeed to lose weight or maintain my weight?
What are the actions that I took in the past but ended up with a negative result?
Why do I eat too much? To increase the pleasure or to avoid the pain?
How do I fell today being overweight.
What are the consequences on my physical health, my self-esteem, my personal image, my relationship with others, my love life, my work, etc.?
If I don't change my lifestyle, what will be the price to pay in 2,3 or 5 years from now?
Learning what to eat is half the mission getting to your ideal weight and staying there. You must also develop new eating habits that become your eating character. Managing your weight is a lifestyle, it's someone you become, and not something you try.
Set your goals
Too many times, people are focused on getting started and no on what the finish will be. If you don't know what you want or what you are doing, you will be less likely to go where you want to go. If you don't have a picture of what you want in your mind, you will be less motivated.
Setting the right goal can help you get there if you're passionate about what you want and understand why you want it.
Start by writing down a goal that is specific and realistic, and then devise a plan that covers tactics for overcoming obstacles. To keep yourself motivated, include short-term goals that are within reach.
You must define your goals in positive terms. Write down what you want to happen not what you don't want.
Be as precise as possible. You have to be able to know if you've reached your goals. You have to know exactly what you will look like and what you will feel. You have
to know that you've finally made it.
Keep the situation in hand. You must not wait until you are happy or until things change by themselves. Make sure that your goals only concern the things you are able to take action on and in control.
Eat more often
The most difficult part of any weight loss program is dealing with food cravings. You can prevent cravings by eating enough throughout the day. Break your meals down into 5 or 6 small ones.
Eat nutrient-dense foods
Fat burning compatible foods are high in fiber, high in water content, and low in sugar and fat. The idea is to consume foods that are as close to their natural state as possible.
The right foods to include are:
Lean proteins (chicken, turkey, fish, sea food, lean meats)
Fresh fruits and vegetables
Beans and legumes
Unsalted, oil-free nuts and seeds
Whole grains cereals (whole wheat bread, whole wheat pasta, brown rice, couscous)
The wrong foods to avoid are:
Foods and beverages with sugar
White flour, white pasta, white bread, and white rice
Chips, cookies, bakeries, chocolate and candies
Processed foods containing saturated fat, trans fat or hydrogenated oils
Foods that sugar or fat appears first or second on the list of ingredients.
No matter where the calories come from, eating more than you burn will make you gain weight. Some foods are easier to overeat though. High-energy-density foods, that have little fiber or water content, take up very little stomach space.
Bust the cycle of overeating
We often overeat because we are emotionally hungry. That emotional hunger draws us into a cycle, in which emotions trigger overeating, which in turn triggers more stress, depression, boredom, fear, loneliness and emotional emptiness. And so the cycle continues.
You have to understand why you overeat, then use the appropriate strategy to get your brain and your body on the same healthy path.
Here are some solutions, when you're on an urge to eat:
Move. Go for a walk or a run or jump rope for 60 seconds. Ride it out.
Create a distraction. Call a friend, take a bath, read a book, listen to music.
Eat something other than bad foods. Eat a small amount of healthful food.
Talk to yourself. Ask "Am I really hungry?"
When you discover a distraction or strategy that helps you cope with externally triggered eating, note it on a list, and refer to this list the next time.
Eat satisfying food. Instead of filling up on junk, eat healthful, nourishing foods that please your palate.
Stop eating when you're full.
After a binge, reflect on what contributed to it.
Discover nonfood ways to cope.
Before you start binging, ask yourself: "Is that what I really need?"
About the Author
Isabelle Berard has lost 52 ponds in 5 months, 10 years ago. She has created www. nutrition-fitness-guide.com specifically to help others lose weight and achieve lifetime fitness. You will find precious information and different resources on beauty, fitness, weight loss programs, healthy eating habits, exercise and how to stay motivated.
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