Losing weight can be a major battle. However, by making some easy positive life changes you can lose those unwanted pounds. Lifestyle changes are the only way that you will be able to keep weight off. Incorporating regular activity into your life and altering eating habits is the only way to lose weight and keep it off.
1. One great weight loss tip is limiting dining out. Restaurants use a lot of sodium and sugar in their food. Often meat and poultry is marinated in a sauce of some type. You will not be able to see the marinade but you will see it on the scale a couple of days later. If you dine out, ask for dry vegetables and non-marinated meat or chicken. Choose vegetarian dishes or order entrees and split them with friends.
2. One of the best weight loss ideas is to realize that diets are not the way to go. A permanent lifestyle change is the only way the weight can be kept off. Losing weight and maintaining a weight that is within your healthy range can make a world of difference when it comes to health and fitness. Not to mention your body will be more agile if you are exercising regularly. Turn back the hands of time by working out regularly.
3. Eat low fat high protein meals. Protein can help to keep you fuller longer. Every meal you have should have a high quality protein option with it. This is the best way to keep lean muscle mass and a high metabolic rate. Protein will also help keep you from cutting down too much on calories. If you want to maintain your weight loss you will need to be realistic about the amount of calories your body needs to function properly.
4. Drink plenty of water and eat non-starchy vegetables with every meal. There is a delayed time release between your stomach and your brain. After about 20 minutes your brain realizes that your stomach is full. By filling up on veggies first you will have consumed less calories and more fiber--a win-win situations!
5. Have a little bit of your favorite foods. When it comes to food and losing weight, the key to achieving a healthy weight is portion control. If you watch your portions you can splurge every once in a while. Of course every once in a while means that you have treats in portion controlled amounts. Have a small slice of pie. Get a child size ice cream cone. Enjoy the food you love without gaining weight.
6. Get your body fat tested and find out what your BMI is. Sometimes the scale does not move much even though you are exercising and eating properly portioned healthy food. This is commonly referred to as a weight plateau. It can be discouraging to put in all of that work and not be able to see results on the scale. However, that does not mean that you should stop working out or that you should give up on watching what you eat. Instead you should get your body fat tested and find out if you are within the healthy range. Women with more muscle are going to weigh more.
7. Plan social outings that do not revolve around food. Food should not be the center of the social event. When you are spending time with friends plan to take walks in the park together. Invite friends over for game or movie night.
8. Focus on inches not pounds. Take your measurements once a month to monitor how many inches you have lost. This is the best way to gauge the amount of change your body is seeing. Also keep a pair of jeans around that are the size you want to fit into. Try them on periodically and watch the inches melt away until you reach the point where you can fit into the jeans.
Get more tips on how to lose one pound a week at http://loseonepoundaweek.com/blog
Friday, June 1, 2012
6 Tips To Help You Lose Weight
If you are wanting to lose one pound a week or 52 pounds a year then who better to obtain your weight loss tips from than people who have successfully lost weight and not put it back on?
That’s the idea behind the National Weight Control Registry, a database of about 4,500 men and women who have maintained a 30 lb. or greater weight loss for at least a year.
(In fact, the average member of the registry has lost around 60 lbs. and kept the weight off for 5 years.)
The registry, established in 1993, is the brainchild of James O. Hill, Ph.D., of the University of Colorado, and Rena Wing, Ph.D., of Brown University and the University of Pittsburgh. To determine the keys to successful weight loss the two doctors are studying the experiences of successful dieters.
In the 10-plus years that Drs. Hill and Wing have been studying registry members, they’ve learned the following lessons about weight loss:
Weight Loss Lesson 1: You have to make a commitment to permanently alter your weight, so it’s important to make lifestyle changes you can live with over the long term. To lose weight and maintain their losses, the registry members had to make substantial changes in both their eating and exercise habits. They all had relied on diet and exercise strategies to help them lose weight (although some underwent weight loss surgery) and all were continuing to use diet and exercise to maintain their weight loss. Currently, most report a daily routine of eating about 1,800 calories and exercising for an hour (expending at least 374 calories).
Weight Loss Lesson 2: You can overcome your personal and family history of obesity. Two thirds of the registry members were overweight as children, and over half come from families with obese members.
Weight Loss Lesson 3: You don’t need to join a commercial weight-loss program or a gym to succeed in your weight loss goals. About half of the registry participants lost weight without the help of any formal programs. They used a variety of diets and strategies that best suited them individually. What that means is you have to find the ideal diet and exercise regimen for you. Some people like the freedom of going it alone; others prefer the structure of a commercial diet program, an exercise class, or a support group.
Weight Loss Lesson 4: You need to pay attention to your diet on a daily basis to maintain weight loss. Many people slip back into their old habits after losing weight or allow themselves short-term binges. But the registry participants show that it’s better to keep to a regular eating plan than to repeatedly splurge and diet. Participants who ate the same amount of food throughout the week or year were more likely to maintain their weight within a 5-lb. range than those who dieted more strictly on weekdays and non-holiday times.
The blog http://loseonepoundaweek.com/blog will keep you abreast of the latest strategies for losing one pound a week to help you look great, feel great and achieve optimal health.
That’s the idea behind the National Weight Control Registry, a database of about 4,500 men and women who have maintained a 30 lb. or greater weight loss for at least a year.
(In fact, the average member of the registry has lost around 60 lbs. and kept the weight off for 5 years.)
The registry, established in 1993, is the brainchild of James O. Hill, Ph.D., of the University of Colorado, and Rena Wing, Ph.D., of Brown University and the University of Pittsburgh. To determine the keys to successful weight loss the two doctors are studying the experiences of successful dieters.
In the 10-plus years that Drs. Hill and Wing have been studying registry members, they’ve learned the following lessons about weight loss:
Weight Loss Lesson 1: You have to make a commitment to permanently alter your weight, so it’s important to make lifestyle changes you can live with over the long term. To lose weight and maintain their losses, the registry members had to make substantial changes in both their eating and exercise habits. They all had relied on diet and exercise strategies to help them lose weight (although some underwent weight loss surgery) and all were continuing to use diet and exercise to maintain their weight loss. Currently, most report a daily routine of eating about 1,800 calories and exercising for an hour (expending at least 374 calories).
Weight Loss Lesson 2: You can overcome your personal and family history of obesity. Two thirds of the registry members were overweight as children, and over half come from families with obese members.
Weight Loss Lesson 3: You don’t need to join a commercial weight-loss program or a gym to succeed in your weight loss goals. About half of the registry participants lost weight without the help of any formal programs. They used a variety of diets and strategies that best suited them individually. What that means is you have to find the ideal diet and exercise regimen for you. Some people like the freedom of going it alone; others prefer the structure of a commercial diet program, an exercise class, or a support group.
Weight Loss Lesson 4: You need to pay attention to your diet on a daily basis to maintain weight loss. Many people slip back into their old habits after losing weight or allow themselves short-term binges. But the registry participants show that it’s better to keep to a regular eating plan than to repeatedly splurge and diet. Participants who ate the same amount of food throughout the week or year were more likely to maintain their weight within a 5-lb. range than those who dieted more strictly on weekdays and non-holiday times.
The blog http://loseonepoundaweek.com/blog will keep you abreast of the latest strategies for losing one pound a week to help you look great, feel great and achieve optimal health.
Subscribe to:
Comments (Atom)