Ten Tips For Permanent Weight Loss
Many diets promise quick weight loss, giving you a plan to lose those pounds quickly, 10 pounds in two weeks, 30 pounds in a month, etc. But achieving and then maintaining that weight loss tends to be a rather difficult thing to do. The real key to permanent weight loss is in fact not to diet at all, but to adopt a healthy way of eating and living. This may sound impossible, but here are some tips to set you on the path to a healthier lifestyle and perform permanent weight loss.
Ten Tips For Permanent Weight Loss
1.) Still cook the foods you love - just make them healthier.
To stick with a new diet for the long term, you'll have to enjoy the foods that you eat. If you take foods that you already enjoy, make them healthier while holding that same great taste, then you are more likely to stick with the diet. Make your recipes healthier by reducing the fat, calorie, and carbohydrate count. Some examples include substituting olive oil for butter or fattier oils, use cornstarch for thickening rather than flour or potatoes, and eliminate rice, enjoying your soup or stew without it.
2.) Portion operate - weight loss is all about consuming fewer calories.
You must operate how much you eat in order to lose weight. To operate the portions you eat, use a smaller plate, and stay within the bounds of that plate for a given meal. Try using a salad plate rather than a supper plate. Limit the number of protein you eat at each meal to about 5 to 8 oz. For leaner proteins like fish, you can go up to the 8 oz, for fattier proteins like beef, stick closer to 5 oz.
3.) Limit the bad carbohydrates and bad fats that you consume.
Bad carbohydrates are those that rapidly growth the level of glucose in your blood, foods such as potatoes, rice, corn, bread and pasta are examples. Stick to fresh fruits and vegetables and occasionally sweet potatoes and brown rice as best carbohydrates. Bad fats are the saturated and trans fats found in baked goods, margarine, vegetable oils, and animal fats. best fats would include olive oil, leaner cuts of meat, and avocadoes.
4.) Balance the number of carbohydrates, fats, and proteins you consume at each meal.
Stick to colse to 33% protein, 60% carbohydrates, and colse to 15% fat for each of your meals. Investigate has shown that your body responds best to this equilibrium in your diet.
5.) Eat small meals throughout the day (about every 2.5 to 3 hours)
Eating throughout the day will boost your metabolism and keep you from getting hungry. By eating throughout the day your blood sugar levels will remain fairly constant, resulting in fewer hunger pains.
6.) Increase your level of Activity.
Notice I didn't say exercise; some population are allergic to it. The prominent thing is to get moving, whether it is running, walking, gardening, mowing the lawn, or playing ball with your kids. Just get moving!
7.) It's Ok to lose weight slowly, in fact preferable.
Your body will get used to the weight loss and your metabolism will adjust to it as you go. Resist the temptation of the hype over quick weight loss. Yes you can starve yourself and drop a quick 10 to 15 pounds, but if you're after permanent weight loss, it's best to take it slower.
8.) Give yourself a "day off" from your healthy diet once in a while.
Every few weeks it's Ok to take a day off from being healthy. If you're at a barbecue with friends have a few beers and the baby back ribs. You're in it for the long haul, so a day off now and again won't hurt you. It will in fact give you a psychological boost and help to keep you on the right track. Just make sure you get right back to it the next day.
9.) Limit or eliminate your alcohol intake.
Your body will use the power from the alcohol before it starts dipping into the fat from the food that you consumed. So basically it will forestall you from losing weight. While you are trying to lose weight, try to eliminate your alcohol intake, for exceptions see number 8. While you are just maintaining then a glass of wine or a low carb beer would be ok.
10.) Drink abundance of fluids, preferably water.
Your body needs fluids to properly function, especially while losing weight, so drink as often as you can. You should limit or eliminate carbonated beverages, even diet sodas. I also find that hot coffee or tea suppresses appetite for a while. In fact, often when you feel hungry you are just dehydrated, and drinking some water will help with your hunger.
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