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10 Effective Weight Loss Tips For a Permanent Weight Loss
For most people, weight loss is a temporary weight loss event, and these people gain weight immediately after a short period of success. They are considered unsuccessful because they lack the information and knowledge about sustainable weight loss. The good news is that research has revealed many valuable tips to help you lose weight. Here are the top 10 tips you can use to get the body you’ve always dreamed of.
Exercise is the most important element of successful sustainable weight loss and maintaining your weight. In order for the training to be effective, it is necessary to train for at least 30 minutes per session 5 times a week. A recent study found that if you exercise for 10 minutes, 3 times a day is equivalent to a 30-minute session. With this in mind, there is no reason to give yourself the excuse that you don’t have time to exercise. Try a daily walk around your neighborhood with your spouse or join an aerobics class at your local gym. Once you start exercising, you’ll feel more energetic and less stressed, and you’ll eventually become “addicted” to exercise.
2: Weight training
Weight training is beneficial for weight loss in a slightly different way. The more weight you train, the more muscle tissue you will have and the more calories you will burn. Fat is less active tissue than muscle. In order for the muscles to maintain themselves, it “burns” a significant amount of daily calories. While running helps you burn a lot of calories, your muscles also help you increase your metabolism while you’re at rest.
3: Keep a food diary
Keeping a food diary is very helpful in weight loss. Write down what you eat and how much you eat each day, how hungry you are before a meal, and how you feel emotionally at that time. A food diary can help you identify emotions and behaviors that make you overeat, and it can help you learn about portion sizes. Read your food diary often and try to make your meals healthy. A food diary can help you stay focused on your weight loss goals.
Long-term successful weight loss is when you don’t just want to be thin, you strive to be healthy. Choose foods that help improve your health. Use the food pyramid and choose the amount and type of food you should eat each day to provide your body with the nutrients it needs to stay healthy.
5: Find out why you overeat
When you’re stressed at work, bored, lonely, angry, or even depressed, you tend to overeat. To lose weight for a long time, you need to learn to deal with emotions without eating. Research shows that people who can control their emotions without eating have more long-term weight loss success than those who diet and exercise but can’t control their emotions. “Emotional eaters” and chronic binge eaters can seek help from a psychologist or licensed counselor in your area.
6: Join a weight loss support group
Getting support and encouragement from other dieters is a key to long-term successful weight loss. Look for weight loss programs and resources in your area, or check with your local hospital to see if there are diet programs or groups you can join.
7: Weight loss and portion control
Nowadays, restaurants offer “super-sized” meals and large portions. Be careful how much you eat at one meal. You can order a small portion of your favorite food, or you can eat half of the meal at the restaurant and bring the rest home. When you feel full, stop eating and don’t try to finish a large meal and keep eating until you are full.
8: Lose weight slowly
If you lose 15 pounds in two weeks, don’t start celebrating just yet, because when you lose weight quickly, you’re likely losing muscle and water instead of fat. Muscle tissue is important for keeping metabolism high. When you lose muscle, the amount of calories you burn each day also decreases. Successful weight loss is slow weight loss. Aim for a weight loss of no more than 2-3 pounds per week. One pound of body weight is equal to 3500 calories. By burning 250 calories a day through exercise and subtracting 250 calories a day from your daily diet, you can lose at least a pound a week of mostly fat.
9: Eat slowly
Skinny people usually take a very long time to finish their meal or they don’t finish their meal at all. You can lose extra pounds by eating slowly, because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Fast eaters tend to overeat, and the calories you consume can vary greatly depending on how fast you eat. So eat slowly and take your time to enjoy every bit of your food.
10: Lose weight by eating less fat – but do it wisely
Reducing the amount of fatty foods in your diet can help you achieve your weight loss goals. This is because fats and carbohydrates or proteins contain 9 calories per gram. There are only 4 calories per gram. Note that limiting fats isn’t just about eating more lean foods. Note that lean foods also contain calories, and sometimes lean foods have the same number of calories as “fatty” foods. Bottom line, if you consume more calories than your body uses, you will gain weight. If you eat less fat, you’ll definitely lose weight, but if you replace those fats with more fat-free foods, you won’t lose weight.
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