10 WEIGHT LOSS STRATEGIES
there is a simple plan to lose weight, there are verified and true successful strategies.
1. Dedicate yourself to change.
He admits that losing weight and maintaining weight requires the dedication of a lifetime. Instead of focusing on a "diet", open your eyes to the big picture and imagine, instead, an extreme lifestyle renovation. Once you have made the promise, you can develop an action plan and get started.
2. Set smart goals.
Your goals must be specific, measurable, achievable, realistic and easy to follow.. Despite the huge weight loss transmitted by the reality TV competitions drowned in sweat, the surest way to achieve a safe, permanent weight loss is to lose 1/2 kg to 1 kg per week. This means burning 500-1000 more calories than you consume per day.
3. Fight the huge portions.
Families of two shop at wholesale stores, and restaurants serve pasta in buckets instead of plates. A study published in the April 2010 issue of the International Journal of Obesity looked at the tables described in 52 of the best-known Mystery Dinner paintings and found that over the past 1,000 years, main dishes have increased by 69%, plate size increased by 66% and bread size by 23%.
But oversized portions will 100% sabotage your efforts to become thin. An easy way to take into account the size of what is served is to compare food with everyday items.
4. Refresh your diet.
Instead of looking at your new eating habits as restrictive, think of a glass of skim milk as half full. You can lower your total calorie intake and still incorporate foods with their full flavor into your diet. Venture and replace apples and bananas with more pomegranates and mangoes. Replace such dull brown rice with the more exotic (and often more nutritious) quinoa, amaranth, Israeli couscous, or chia seeds. Make lean ostrich or buffalo meat burgers instead of using ground beef that clogs the arteries. Give the morning cereals on Greek creamy yogurt low in fat or no fat at all mixed with honey, flax seeds and berries, covered with a few high-fiber cereals. You will test your taste buds and you will not feel frustrated while incorporating nutritious energizers into your new diet.
5. Load yourself with fiber.
High fiber foods take longer to digest, so you will feel full for a long time. In addition, many fruits and vegetables, typically high in fiber, contain water, which provides calorie-free volume. Integrate high-fiber foods such as oats, whole wheat pasta and tortillas, high-fiber cereals, flax seeds, apples, pears and plums into your snacks and meals.
6. Keep a diet diary to lose weight.
Keeping a diet diary is another tool that has proven useful in your weight loss arsenal. A 2008 study by the Kaiser Permanente Center for Health Research, funded by the National Institutes of Health and the National Heart, Lung and Blood Institute in the United States, found that those who record food daily lost twice as much. weight than those who did not write what they ate. Finding time to write "tuna on pita bread with carrots" or "macaroni with fontina cheese" forces you to reflect on your choices. It also provides helpful material for meetings with your nutritionist or coach, who can easily identify habits.
7. Start moving.
Yes, you will lose calories by cutting calories. But promising that you will exercise daily will boost your calorie burning and significantly improve your results. In addition to burning calories, you will cut your risk of a range of chronic medical conditions and prolong your life. Here's an easy, inexpensive way to become and stay motivated. Buy a pedometer. The widely accepted goal is 10,000 steps a day; People who achieve this goal are able to do 30 minutes of moderate physical activity in most, if not all days of the week and can enjoy low blood pressure and high weight loss.
8. Seek emotional support.
Whether it's your life partner, a colleague, an online support group, a health care professional, or a coach, make sure you have someone who will hold you accountable, listen to you when you're frustrated or tired, and stands up. Research shows that social support correlates directly with maintaining weight loss.
9. Identify your obstacles along the way.
Be honest with yourself and identify potentially difficult situations before they happen. Then make a plan to deal with them when they appear. If you are the parent of a small child and you often wake up finishing their noodles or chicken pieces, take a chewing gum with mint while the child eats to discourage you from starting to eat without thinking. Chocolates can be prepared for appetite by keeping drinks packaged separately in the freezer. When you miss the cocoa cream, unwrap and eat a piece once, this way you will have to wait for each serving. Waiting can in itself prevent neglect. Or store sugar-free cocoa in the cupboard for a low-calorie hot chocolate treatment.
10. Exceed past limits.
Slimming limits can and will happen to even the most dedicated dieters. A plateau is reached when the metabolism slows down as you lose weak tissue, ie muscles (a normal part of healthy weight loss). After a few months of continuous weight loss, you will find that your progress stagnates and the scale refuses to move. This can be incredibly frustrating, especially since you are still conscientious with your diet and exercise regularly. To overcome the moment you will need to increase your activity or decrease your calorie intake even more to start losing weight again. Try to cut 200 calories from your daily meal plan (as long as it doesn't take you below 1,200 calories in total). Increase training time by 15 or 30 minutes, or increase intensity. Incorporate more walking during the day by giving up public transportation with an earlier station or walking instead of driving up to the grocery store for a few things you need. And don't forget, the sets are installed for everyone; you can and will be able to get past them to reach your desired weight.
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