The problem with a quick and easy solution to losing weight is that it usually leads to quick and easy weight gain in the short term. There are hundreds of weight loss tips and you may get tired of hearing the same advice again. The truth is that there are no new weight loss tips. The same honest truth of yesterday is the truth today. To lose weight, you need to change your eating habits, exercise and adopt a generally healthy lifestyle. A separate weight loss program can help you lose the first few pounds you have to lose and give you tips on how to keep them, but the rest is up to you. Getting back to your old habits will not help you stay in shape or stay healthy.
Before choosing a weight program, let's review these tips one more time. This time, practice them - lose weight and keep it up.
1. Lose weight for the right reasons
Before you even look at a diet plan or exercise plan, see why you want to lose weight. If you want to improve your health, look and feel better, it's perfect! If you want to keep playing with your kids, it's great. Try to get your ex back, look better than the neighbor next door, or because your partner says you should - not so good. The best incentive to lose weight is to do it for yourself - no one else. Health reasons must prevail, as being overweight can lead to health problems that will accompany you throughout your life.
2. Choose a weight loss program with care
You need to be realistic when choosing how to lose weight. Your lifestyle may not be suitable for all types of programs or diets, and choosing someone whom you cannot adapt or treat prepares you for failure. Examine your current eating habits, level of physical activity, work schedule, family and social life.
Realistically think about how much change each of these areas can sustain. For example, if you are not exercising at all, you will have a difficult time implementing a weight loss program that requires intense exercise right from the start. If you eat regularly at the restaurant, you will need a diet that allows you a wider choice of types of foods. Counting calories can take a lot of time. Therefore, if your schedule is busy, you may want a diet that defines everything for you or gives you more flexibility. Try not to get sucked into the promise of losing a few pounds over a period of time - everyone loses weight at a different pace, and the only way to make sure you lose weight is to follow the instructions to the letter.
3. Set realistic goals
This cannot be repeated enough. Setting goals almost impossible to achieve prepares you for failure, disappointment and misery. Cut your target into smaller, more viable steps. Monthly or weekly goals are easier to reach. Make sure your goals are consistent with healthy weight loss - which usually means progressive weight loss leading to healthy weight that matches your age, gender, body size and body type.
4. Note everything
Whether you call it a food diary or a successful diary (personally, I prefer it), make it a habit to notice your eating habits - and preferably start doing so before starting a weight loss program. Write down what you eat, when you eat and why you eat. Why eating will help you identify what triggers the bad eating habits that may have led to your weight gain. Boredom, loneliness, anger, frustration and stress can often lead to unhealthy snacks and comfort foods, although we know it doesn't please us. Use your diary or journal to record your goals and progress.
5. Schedule to succeed, but wait for bad days
Forget all the diets you have followed in the past! Order yourself to succeed in this one, but accept that bad days are coming - and even bad weeks. No one is perfect, and you'll have a day or two where it's too much for you. You may skip a training room or be unable to withstand the bench work your colleague has been working on. It's good to slip! It is not acceptable to resign. A bad day, a bad decision, or even a series of them, doesn't mean you have failed. It just means you have had a bad day. Tomorrow doesn't have to be the same, so start right away.
6. Get help
Whether it's friends, family or an online group, make sure you have people to support and encourage you, especially in these difficult times. Thousands of people in online groups share their experiences with different diets and weight loss programs, going through the same difficulties you may encounter and many who have succeeded. Read their stories, discuss with them and learn from their mistakes.
7. exercise
Whether you like it or not, a form of physical activity should be part of a healthy lifestyle. Not only will this help you lose weight, but it will help you maintain weight loss. Of course, health benefits are an important factor - even if you're lean, exercise is good for you. You will find that the usual recommendation is between 30 and 45 minutes of exercise three times a week. Recent research indicates that these thirty minutes can be divided into three 10-minute sessions, with the same results. 10 minutes is often easier to integrate into a busy schedule and the exercise you practice will keep your metabolism stimulated throughout the day. Your exercise program should include activities you like to do. If you don't like it, you'll find an excuse not to do it, or be unhappy when you are. One of the three factors that are most likely to cause successful weight loss is having exercise equipment at home that can be a beacon to explore.
8. to eat
Whether you are following a particular diet, counting calories, or simply reducing "bad" foods, there are several things that can help you.
Eat slowly. It is 20 minutes from the moment you start eating so that your brain can regain feelings of fullness. If you swallow your meal in less time, you will not know that you are too full before it's too late. Stop eating when you feel satisfied - not complete
Pay attention to these portions - especially when eating. Eat half of the meal and bring the rest home in an acquired drawer. At home, use smaller plates - a great way to keep from eating too much, but your plate will stay nice and full.
Reduce salt, limit fatty foods, replace red meat with lean poultry and fish, and drink plenty of water. Don't skip meals, especially breakfasts, as this will wake up your metabolism and keep it going for the rest of the day.
9. Write down your progress
Tracking your progress, including slow or slow losing periods, will allow you to see what helps you succeed, what causes problems and when to celebrate. Do not compare yourself to anyone else, even if he follows exactly the same plan as you. Everyone loses weight at a different rate due to differences in metabolism, muscle tone and body type.
If your progress has been stagnant, especially towards the end of your diet, you may be high. The best way to overcome this is to change something. Exercise in the morning instead of parties, swap carbohydrates for protein and vice versa in some meals, or even break for a few days. Plateauing means that your body has gone into a routine, and often all it takes is a bit of a shock to restore it to losing weight.
10. Save, save, save!
There is a sense that after you lose weight, going back to your old habits will return, but many will fall into this trap. Whether their diet was so radical that it is impossible to continue in real life, or the weight loss program did not explain how the dietary changes made to lose weight can be adapted to maintain your new weight. Once your "diet" is over, you need to have a better idea of what to eat, when to eat and how to eat it. You should feel the benefits of regular exercise and in fact be able to exercise more because you are now better and stronger. Adapting your weight loss program to a new health care program and a new healthy lifestyle should be a priority.
Although these tricks may seem common sense, an old hat or just a rehearsal, it doesn't mean you will find out. Most of us know that we eat poorly or do not exercise enough, but that is not always enough. You have to take action to change your life, and there is no shortcut. A weight loss program can help you lose weight, but you need to keep it. It is not easy to lose weight and nobody risks changing, but if you want to improve your health and well-being, you will need to make an effort to heal. However, the results are worth it.
Before choosing a weight program, let's review these tips one more time. This time, practice them - lose weight and keep it up.
1. Lose weight for the right reasons
Before you even look at a diet plan or exercise plan, see why you want to lose weight. If you want to improve your health, look and feel better, it's perfect! If you want to keep playing with your kids, it's great. Try to get your ex back, look better than the neighbor next door, or because your partner says you should - not so good. The best incentive to lose weight is to do it for yourself - no one else. Health reasons must prevail, as being overweight can lead to health problems that will accompany you throughout your life.
2. Choose a weight loss program with care
You need to be realistic when choosing how to lose weight. Your lifestyle may not be suitable for all types of programs or diets, and choosing someone whom you cannot adapt or treat prepares you for failure. Examine your current eating habits, level of physical activity, work schedule, family and social life.
Realistically think about how much change each of these areas can sustain. For example, if you are not exercising at all, you will have a difficult time implementing a weight loss program that requires intense exercise right from the start. If you eat regularly at the restaurant, you will need a diet that allows you a wider choice of types of foods. Counting calories can take a lot of time. Therefore, if your schedule is busy, you may want a diet that defines everything for you or gives you more flexibility. Try not to get sucked into the promise of losing a few pounds over a period of time - everyone loses weight at a different pace, and the only way to make sure you lose weight is to follow the instructions to the letter.
3. Set realistic goals
This cannot be repeated enough. Setting goals almost impossible to achieve prepares you for failure, disappointment and misery. Cut your target into smaller, more viable steps. Monthly or weekly goals are easier to reach. Make sure your goals are consistent with healthy weight loss - which usually means progressive weight loss leading to healthy weight that matches your age, gender, body size and body type.
4. Note everything
Whether you call it a food diary or a successful diary (personally, I prefer it), make it a habit to notice your eating habits - and preferably start doing so before starting a weight loss program. Write down what you eat, when you eat and why you eat. Why eating will help you identify what triggers the bad eating habits that may have led to your weight gain. Boredom, loneliness, anger, frustration and stress can often lead to unhealthy snacks and comfort foods, although we know it doesn't please us. Use your diary or journal to record your goals and progress.
5. Schedule to succeed, but wait for bad days
Forget all the diets you have followed in the past! Order yourself to succeed in this one, but accept that bad days are coming - and even bad weeks. No one is perfect, and you'll have a day or two where it's too much for you. You may skip a training room or be unable to withstand the bench work your colleague has been working on. It's good to slip! It is not acceptable to resign. A bad day, a bad decision, or even a series of them, doesn't mean you have failed. It just means you have had a bad day. Tomorrow doesn't have to be the same, so start right away.
6. Get help
Whether it's friends, family or an online group, make sure you have people to support and encourage you, especially in these difficult times. Thousands of people in online groups share their experiences with different diets and weight loss programs, going through the same difficulties you may encounter and many who have succeeded. Read their stories, discuss with them and learn from their mistakes.
7. exercise
Whether you like it or not, a form of physical activity should be part of a healthy lifestyle. Not only will this help you lose weight, but it will help you maintain weight loss. Of course, health benefits are an important factor - even if you're lean, exercise is good for you. You will find that the usual recommendation is between 30 and 45 minutes of exercise three times a week. Recent research indicates that these thirty minutes can be divided into three 10-minute sessions, with the same results. 10 minutes is often easier to integrate into a busy schedule and the exercise you practice will keep your metabolism stimulated throughout the day. Your exercise program should include activities you like to do. If you don't like it, you'll find an excuse not to do it, or be unhappy when you are. One of the three factors that are most likely to cause successful weight loss is having exercise equipment at home that can be a beacon to explore.
8. to eat
Whether you are following a particular diet, counting calories, or simply reducing "bad" foods, there are several things that can help you.
Eat slowly. It is 20 minutes from the moment you start eating so that your brain can regain feelings of fullness. If you swallow your meal in less time, you will not know that you are too full before it's too late. Stop eating when you feel satisfied - not complete
Pay attention to these portions - especially when eating. Eat half of the meal and bring the rest home in an acquired drawer. At home, use smaller plates - a great way to keep from eating too much, but your plate will stay nice and full.
Reduce salt, limit fatty foods, replace red meat with lean poultry and fish, and drink plenty of water. Don't skip meals, especially breakfasts, as this will wake up your metabolism and keep it going for the rest of the day.
9. Write down your progress
Tracking your progress, including slow or slow losing periods, will allow you to see what helps you succeed, what causes problems and when to celebrate. Do not compare yourself to anyone else, even if he follows exactly the same plan as you. Everyone loses weight at a different rate due to differences in metabolism, muscle tone and body type.
If your progress has been stagnant, especially towards the end of your diet, you may be high. The best way to overcome this is to change something. Exercise in the morning instead of parties, swap carbohydrates for protein and vice versa in some meals, or even break for a few days. Plateauing means that your body has gone into a routine, and often all it takes is a bit of a shock to restore it to losing weight.
10. Save, save, save!
There is a sense that after you lose weight, going back to your old habits will return, but many will fall into this trap. Whether their diet was so radical that it is impossible to continue in real life, or the weight loss program did not explain how the dietary changes made to lose weight can be adapted to maintain your new weight. Once your "diet" is over, you need to have a better idea of what to eat, when to eat and how to eat it. You should feel the benefits of regular exercise and in fact be able to exercise more because you are now better and stronger. Adapting your weight loss program to a new health care program and a new healthy lifestyle should be a priority.
Although these tricks may seem common sense, an old hat or just a rehearsal, it doesn't mean you will find out. Most of us know that we eat poorly or do not exercise enough, but that is not always enough. You have to take action to change your life, and there is no shortcut. A weight loss program can help you lose weight, but you need to keep it. It is not easy to lose weight and nobody risks changing, but if you want to improve your health and well-being, you will need to make an effort to heal. However, the results are worth it.
