Hundreds of fad diets, the weight loss programs and loss scams promise quick and easy weight . However, the basis of any successful program weight loss is a healthy calorie-controlled diet combined with exercise. For successful weight loss in the long term, you need to make permanent changes in your lifestyle and health habits .{weight loss}
How are these changes permanent ? Consider following these six strategies for weight loss success .
- 1 ) Make a commitment{healthy}
Permanent weight loss takes time and effort - and a commitment for life. Make sure you're ready to make permanent changes and that does it for the right . reasons To be committed to your weight loss , you must be focused . It takes a lot of mental and physical energy to change your habits. So as you 're planning new changes in lifestyle associated with weight loss , make a plan to address other stresses in your life , first as financial problems or relationship conflicts . While these efforts cannot disappear completely, managing them better should improve your ability to focus on achieving a healthy lifestyle . Then once you are ready to start your weight loss plan , set a start date and then – start .{weight loss} - 2) Find your inner motivation{healthy}
No one can make you lose weight. You must make diet and exercise changes to please yourself. What will give you the momentum to meet your weight loss plan? Make a list of what is important to help you stay motivated and focused , whether it's a beach holiday to come or better overall health . Then find a way to ensure that you can call your motivators in moments of temptation. Maybe you want to post an encouraging note to yourself on the pantry door , for instance .
So you have to take responsibility for their own behavior for successful weight loss , it helps to have support - of the right kind . Pick people to support you who will encourage you in positive ways , without shame , embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings , spend time exercising with you or creating healthy menus , and who will share the priority to be placed on the development of a healthy lifestyle . Your support group can also offer accountability , which can be a strong motivation to stick with your weight loss goals . If you prefer to keep your weight loss plans private , be accountable to yourself by having a normal weight and recording your diet and exercise progress in a journal .
- 3) Set realistic goals{weight loss}
It may seem obvious to set realistic weight loss . But do you really know what is realistic ? In the long run , it's best to try to lose 1-2 pounds ( 0.5 to 1 kg ) a week , although initially you might lose weight faster if you make significant changes - just be sure that promote health changes . To lose 1-2 pounds per week , you need to burn 500 to 1,000 calories more than you consume each day , with a low calorie diet and regular exercise .{weight loss}
By setting goals , think about the process and outcome goals . " Exercise regularly " is an example of a process goal, while " lose 30 pounds " is an example of a mission statement . It is not essential that you have a goal statement , but you have to set treatment goals because changing your processes - your habits - is the key to weight loss . Also make sure that your goals are specific, measurable , achievable, relevant and time-bound . An example of a SMART goal is to walk for 30 minutes a day , five days a week for the next three months , and record the results .
- 4) Eat healthy foods{weight loss}
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake . But fewer calories must not leave the taste , satisfaction or ease of meal preparation . One way to reduce calorie intake is to eat more plant foods - fruits, vegetables and whole grains. Try different to help you achieve your goals without giving up taste or nutrition .
In particular , get your weight loss started with a healthy breakfast every day, eat at least four servings of fruits and three servings of fruit a day , and the use of healthy fats such as olive oil , vegetable oils and butter nuts. Moreover, reducing sugar , choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).)
- 5) Be active , stay active{healthy}
The key to losing weight is to burn more calories than you consume. Because 3,500 calories equals about 1 pound ( 0.5 kg ) of fat , you must burn 3,500 calories more than you take to lose 1 pound. So if you cut 500 calories from your typical diet each day, you lose about 1 pound a week ( 500 calories x 7 days = 3,500 calories ) .
While you can lose weight without exercising , restricting calories and exercising more can help you take the benefit of weight loss . Exercise can help burn off the excess calories you cannot cut through diet alone . Exercise also offers numerous health benefits , including improving mood , strengthen your cardiovascular system and reducing blood pressure. Exercise can also help maintain weight loss. Studies show that people who maintain their weight loss long term , getting regular physical activity .{weight loss}
The amount of calories you burn depends on the frequency , duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise - such as brisk walking - for at least 30 minutes most days of the week. Any extra movement helps burn calories , however. Lifestyle activities may be easier to incorporate into your day. Think about ways you can increase your physical activity throughout the day if you can not fit in formal exercise on a given day . For example , make several trips up the stairs instead of the elevator or park at the other end of the field when purchasing .
{healthy} - 6) Change your perspective It is not enough to eat healthy foods and exercise for only a few weeks or months if you want successful weight loss long term. These habits must become a way of life . lifestyle changes start to take an honest look at your eating habits and daily routine . after assessing your personal challenges to weight loss , try to develop a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And we have to move beyond simply recognizing your challenges - you have to plan how to deal with them if you are to succeed in losing weight once and for all .{healthy} It is likely that an occasional setback . But rather than give up completely after a setback , simply start again the next day. Remember that you intend to change your life. It will not happen at the same time. Stick to your healthy lifestyle and the results will be worth it .
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