Tips For Permanent Weight Loss

1. Exercise- Exercise is the one absolute that is required for permanent weight loss. An exercise program of five 30-minute sessions per week should be employed into your schedule. This can also be achieved by exercising for 10 minutes, three times a day. This strategy is good for people with busy schedules, time consuming jobs and families to balance. Taking three 10 minute breaks is something all of us can achieve. Walking, taking classes at a gym, joining a sports league or even 10 minutes of sit-ups and push-ups in your office are beneficial. Exercise becomes, like water, essential and necessary to the psyche and body once you begin a regimented program.

2. Lift weights- Muscle tissue burns calories. Pumping iron has significant weight loss benefits due to this physical phenomenon. The more muscle you have, the more you can eat and the more calories you will burn. Fat is not active tissue. When you replace the fat with muscle, your body becomes a more efficient machine. A weight loss diet accompanied not only by aerobic exercise but including weight training will cause the body to lose more fat. Muscle increases the body’s metabolism, even while resting.

3. Write down what you eat- Recording what you eat, when you eat it, how you were feeling before and after a meal and any other emotions will increase self-awareness. This will enforce that you are conscious of when and why overeating occurs. Writing anything down solidifies it in a way that is more concrete than thinking about it. It will keep you focused on your goals.

4. Focus on being healthy- Having the motivation to ‘be thin’ puts too much pressure on outward appearance. The focus should be placed towards a healthy style of living. Think about food that is healthy for your body, not which foods will add on pounds.

Follow the Food Pyramid for a healthy, balanced diet.

5. Get in touch with your mental health- Pychologists and nutritionists agree that overeating is usually a source of self-hatred or feelings associated with lonliness, depression, boredom, stress, anger or any number of other emotions. People tend to ‘cure’ the feelings with food. Learning how to eat for hunger and enjoyment rather than pushing down emotions with food will lead to healthier habits. Find out your triggers and identify them. See a therapist or psychologist for help.

6. Support- Long-term weight loss doesn’t happen overnight and it doesn’t happen alone. Find support groups such as Weight Watchers or any other group that is interested in offering encouragement and support for others in the same situation. Your local hospital or dietitian’s office can provide resources for you.

7. Portion control- Despite what mama might have said, you do not have to clean your plate in order to be ‘good’. In today’s super-sized and over-portioned servings at restaurants, diners and fast food locations it is too easy to think the giant plate in front of you is what you are ‘supposed’ to eat, otherwise, why would they give it to you. These portions are not ‘normal’ and you can always eat half the plate and take the rest home. It takes 20 minutes for the brain to realize the stomach is full so chances are you are finished eating long before the end of the gigantic portion. Feeling ‘stuffed’ is unhealthy and you should aim for ‘pleasantly full’.

8. Lose weight slowly- Water and muscle are the initial elements lost contributing to weight control. Losing precious muscle mass actually raises metabolism. Weight loss accompanied by a good exercise program is idea. 3500 calories equal one pound of weight. Small changes such as eliminating 250 calories per day from food intake and expending 250 calories a day by burning fat through exercise will lead to one pound of weight lost per week.

9. Eat slowly- Thin people eat slowly in general. Again, it takes 20 minutes for the brain to recognize the feeling of satiation before your body is cognizant of this fact. Take the time you need to fully enjoy and eat your food.

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