8 Tips to Lose Weight
Is it really possible to lose weight and keep it at bay? Of course. Almost anyone who has a little overweight can seamlessly maintain a weight loss of approximately 4 to 9 kg and a few obese people can reduce many kilos. In fact, a recent study of people who reduced weight “in successfully (people who lost weight by an average of 30 kg and kept their weight off for at least 5 years). The researchers found that even people with weight issues most obdurate, including those who make and then diets suffer the yo-yo effect and those who have been obese since childhood, they could lose weight.
What’s the secret? This is not a secret. Everybody knows what to do: to lose weight, you simply must burn more calories each day of that ingested. What is exciting is that both researchers and people who have success with diets are beginning to decipher how. Here’s how well you can do this:
1. MAKE A COMMITMENT
It is making a firm commitment is a crucial first step to successful weight loss. Take advantage of the interest that you have to lose weight today. Do not say “start after the holidays” or “one of these days I will list.” Weights and buy new shoes for exercise, take a walk, plan meals this week and make a shopping list today.
2. Set realistic goals
Losing about a pound a week and keep that weight off, eating and exercising sensibly in, it’s probably a reasonable goal, but lose three dress sizes in eight weeks is not. One way of calculating the amount of calories you can eat and still lose weight is to keep a food diary for a week and calculate the calories you are consuming now. Then, design a food plan that will provide approximately 500 calories per day less than it is consuming now. As you exercise, you lose about half a kilo a week, the most that you should consider. Programs rapid weight loss really make it more difficult to reduce because it decreases their metabolism.
Instead of focusing on the scale, some people think the fact that helps to set a tangible goal, like putting on a pair of jeans that no longer can use or simply feel more comfortable with garments that have become too narrow.
And be sure to reward yourself when you reach a significant goal. Schedule a massage, buy a compact disc that has been looking, Give yourself a big bouquet of fresh flowers or tickets to an event that you would enjoy.
3. STAY AWARE
Think a little on the triggers that make you eat too much. Do you eat when you are sad? Frustrated? Angry? Once you identify those signs of food, you can consciously choose another way to respond to them. Perhaps a telephone call to a friend or a long hot bath would take effect. When you are ready to consume a meal, sit at the table and concentrate on what you’re doing: do not read or see television. Convert meal times in a deliberate activity helps prevent the consumption of those sandwiches rushed and distracted and we make haste quasi meals and cause the consumption of calories but not your enjoyment.
4. PLAN TO HAVE SUCCESS
Successful weight loss requires significant changes in lifestyle and planning in advance. Develop lists of items, fill the pantry with healthy foods and plan times to provide training exercises such changes. Also, think ahead as to avoid frustration. If it is difficult to stay motivated, get a friend like her weight loss.
5. KEEP MOVING
Exercise not only burns calories and compensates for the slower metabolism that comes with the act of eating less, but that makes it more healthy. It can also be enjoyable, if you choose one sport or activity you love. A daily stroll can put you back in contact with the enjoyment of movement and, from there, try swimming, dancing, skating or anything that you put in work, or just make small changes to your daily routine, like taking the stairs when you can instead of taking the elevator.
It is also a good idea to perform resistance training exercises, because the less muscle you have, it is more difficult to lose weight and keep it at bay. Here is the explanation: the muscle is metabolically active and making energy in the form of calories to nourish, while the fat is and what does not. In this way, the more muscle you have, burn more calories even at rest. Two to three sessions of weight lifting for 30 minutes a week set a big difference in your body composition and therefore the number of calories you burn each day.
6. Eat healthy
You can be well nourished while losing weight. In fact, eating well easy weight loss, since you will feel better and have more energy to stay active. In ideal daily intake of calories will break down as follows: 55 to 60 percent carbohydrate, 15 to 20 percent protein and 20 to 30 percent fat. And be sure to consume a lot of fruits, vegetables and whole grains, which will help provide a lifetime of protection against a host of health problems including cancer and heart disease. Also note that if you are planning your diet, is making changes for life. Is not deprived of food they like or need to be body, just eat less of the most fattening.
7. Keep track of their achievements
Studies with “people who are successful in reducing weight shows that they produced a chart of your progress. The fact record this information prevents yourself be deceived with regard to how much is eating and exercising. Likewise, those numbers look lower on the scale can be a great motivator, and what’s more, research shows that people keep a diary of foods, even if not consciously eating less, lose weight. “If you write, you know if you are eating enough fruit and vegetables or eat a snack if you can further”.
8. RECOVER THE FORCE
A meal on a holiday is not ruined his chances of losing weight successfully and an extra piece of cake is not a mandate to clean the tray. Any person succumbs to temptation from time to time: the trick is that you will be guided step by step on the road again. No food “bad” and there is no reason to punish yourself by succumbing to a feast rich in calories. The more consistently you make wise food choices, you will feel better and more quickly reach the goal. Just remember to control your food is not an all or nothing proposition, is taking the reins yourself every day of your life.
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