How to lose weight and keep it off.
Weight Loss/Diet
Losing weight in a healthy and sustainable way
Losing weight or maintaining a healthy weight is often a challenge. The more weight you want to lose the more difficult to maintain or keep it off becomes. With a shift in your perception both losing weight and maintaining your weight can be easier. It’s time to look at your weight loss in a different light. If you’re looking for the best weight loss plan to lose those pounds and keep them off, then it’s time to look inward. The best plan is going to be different for everyone. The best weight loss plan is the one that works for you, not someone else. In order to find this, you’ll need to pay attention to how things effect your body an adjust accordingly. This means your diet, your exercise and even the supplements you take. The key to all of this is doing these things on a long-term basis, and yes even taking a good all-natural weight loss supplement on a long-term basis. (If you are willing to spend the money each month.) If you’re not, you can still start off with a good fat burning supplement because a quality weight loss supplement will have all the vitamins and nutrients that your body needs to jump start your body and plan into effect.
Your weight loss plan
A common issue with many weight loss plans is sustainability. This is most common with diets or weight loss plans that are designed to make you lose weight fast, also known as rapid weight loss. There are a lot of these type of diets out there that really do work, but to maintain them is unrealistic. You might lose weight quickly, but most likely it will only be in the short term. So eventually you will gain the weight back. Therefore, if you looking to lose weight and keep it off, you’ll be much better off with a lifestyle change in conjunction with your diet. This means the things you are changing and or adding in your daily routine regarding your health need to be long-term/forever. (sustainable) So, when making decisions on your new eating and exercise habits, if you are unable to picture yourself doing it indefinitely, then you might want to rethink or adjust how you incorporate these changes into your new routine/lifestyle. The key is lifestyle change. You’re either living a healthy lifestyle or you’re not. This is not according to anyone but yourself though. Don’t let other people, fads, ideas, etc. tell you if you’re doing a good job at something. That’s for you to decide, based on your own knowledge and desires. whether its diet, exercise or any other part of your life. Your happiness is the foundation of any success you are going to have.
- Just remember, the fundamental approach to weight loss is adopting a healthy lifestyle that is suitable for your needs as well as being something that you can maintain in the long term. -
Discover what works for you
Understanding your metabolism and what is effective in speeding up your metabolic rate is an especially important factor in successful weight loss and overall health. Most people have an idea of what works and what does not, and your probably no different. But there is always more information that you can use to empower yourself to a healthier lifestyle. One tool that has become available to us recently is the use of DNA to understand what works best for our bodies.
A DNA test can tell you about:
· metabolic types
· sport types
· diet types
· optimal nutrition plan
There are some companies that do this DNA testing specifically for health purposes. Companies like FitnessGenes, DNAFit and Nutrigenomix. These companies compile information on genes that effect fat burning, metabolism, endurance, muscle mass along with many other traits. Based on their findings they can offer a diet and exercise plan specifically for you.
Balanced diet
There is a lot of information out there about what makes a healthy diet and what doesn’t, and you can get lost in all of it. If you strip it all down to what they have in common, it’s balanced diet and exercise. How extreme you want to get is up to you. At a very minimum you need to be doing some sort of exercise along with monitoring the calories you are taking in. But, not all calories are the same…..
Balance diet with exercise
To lose weight in a healthy manner you need to give your body what it needs. These include carbohydrates, fats, and protein. You can go on a low carb diet, but you should never completely avoid carbohydrates. This will only lead to food cravings and weakness. The key point to healthy weight loss is balancing these needs. Whole grain products and potatoes, for example, keep you full for a long time and bring you a lot of energy, nutrients, and fiber. For fats, you should use vegetable fats (e.g., rapeseed oil or olive oil). Dairy products, meat and fish are good sources of protein and help build muscle in conjunction with exercise.
Exercise is a very important part of the equation if you really want to lose weight in a healthy way. A mix of endurance and strength training makes for healthy weight loss. Endurance training improves your condition and strengthens your cardiovascular system. (Read more on ways to strengthen your cardiovascular system) Weight training helps burn fat and build muscle. The most important thing is to bring regularity into play. Take the stairs instead of the escalator or walk instead of taking the bus. These small changes can have incredible effects on your attitude towards the physical aspect of your health.
Eat Foods with A Low Energy Density
Low energy density foods are nothing but low-calorie foods. If you eat low-calorie foods and reduce the amount you are eating at the same time, it's no wonder you get hungry. The trick is: eat enough of these foods to fill you up. You can eat an incredible amount of salad and vegetables without gaining huge amounts of weight. You're not lowering your calorie count too low so you will still satisfy your hunger and have energy. You need energy for the exercise that you are incorporating with your new diet habits.
Control Food Cravings
If you want to change your diet permanently but you find it hard to be disciplined and follow a regular diet plan, then be especially aware of cravings of foods that you should not be eating. The first and foremost rule of this method is: replace high-calorie foods with lighter ones. In this way, you will lose weight safely and are still satisfied because you do not have to throw your usual eating habits completely overboard. Your meals should be roughly what you normally eat, just with fewer calories. A few tricks you can use as an alternative can be:
· Replace chocolate with chocolate pudding
· Replace fries in the deep fryer with oven fries
· Replace ice cream with diet ice cream
· Make a pizza crust out of cauliflower instead of batter
· The possibilities are endless.
(just be conscious of the nutrition facts of foods you eat, and try to come up with ideas of how to reduce the harmful effects that some of the less nutritional foods that you enjoy)
Fruits Acting as Fat Burners
You might find statements that fruits like pineapple, papaya or kiwi stimulate fat burning due to the nature of their enzymes. However, researchers found that once the enzymes are in the stomach, they are digested fairly quickly. The fructose causes the blood sugar level to rise quickly, the fruits are digested quickly and, unfortunately, you quickly get hungry again. This doesn’t mean you should avoid them; it just means that you shouldn’t be using them as a fat burning stimulant.
Bottom Line
You can find many ways to cut weight, but it is important to ensure that your diet or weight loss plans are healthy and sustainable. Therefor getting on a diet that does work but isn’t something you can do indefinitely probably won’t be the right solution for you. This is because statistically most people tend to fall away from these new practices because the difficulty of them overshadow the results. Again, everybody has something different that will work for them over long periods (to each their own). Meaning your diet and exercise should not make you miserable.
Actually, quite the opposite. Your diet and exercise should improve the quality of your life. If not, then you need to make some adjustments.
You should practice healthy eating incorporating all-natural ingredients and ensuring a balanced diet along with a healthy lifestyle that can include exercising and fitness. Avoid the food cravings and beware of myths that can mislead you.
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