10 Strategies For Effective Weight Loss
Although there is not a simple plan for weight loss, there are successful strategies tested and true.
1. Plan your change.
Acknowledge that losing weight and maintaining a lifetime loss requires dedication. Instead to focus on a "diet", open your eyes on the big picture and imagine, instead, an extreme renovation lifestyle. Once you've made a promise you can develop an action plan and start.
2. Submit your smart goals.
Your goals should be specific, measurable, achievable, realistic and easy to follow. "Give up all dairy, meat and sugar" is neither practical nor reasonable. "Subtract two measures of dress in the next six months" is the one and another. Despite the huge weight loss reality TV competitions submitted by drowned in sweat, the surest way to achieve safe weight loss, is to permanently lose 1 / 2 kg up to 1kg per week. That means 500-1000 burn more calories per day than consume.
3. Coping with huge portions.
Portion sizes have exploded during the last few decades. Families of two people are shopping at stores selling wholesale and restaurants serve pasta dishes in buckets instead. A study published in the April 2010 issue of International Journal of Obesity examined the tables described in 52 of the most famous paintings of the Last Supper and found that over the past 1,000 years, the main courses have increased by 69%, plate size increased by 66% and bread by 23% size.
But oversized portions will sabotage efforts to become 100% thin. An easy way to take into account the size of what is to compare food is served with daily objects. For example, one serving equals:
- A slice of whole grain bread or a pancake (the size of a box of CDs)
- ½ cup cooked rice or pasta (shell size of a muffin)
- Half a pretzel (size of a hockey puck)
- 1 cup cold cereal for breakfast (the size of a plastic cup of yogurt)
- ½ cup cooked vegetables (the size of a lamp bulb)
- A small baked potato (size of the computer mouse)
- A medium apple (the size of a baseball)
- 100g chicken, fish or lean beef (the size of a pack of playing cards or the size of your hand minus the fingers)
- 30g of cheese (the size of a pair of dice or the size of your thumb from tip to base)
- 2 tablespoons peanut butter (size of a walnut shell full)
- 1 cup yogurt or milk (yogurt size of a standard package)
4. Freshen up your diet.
Instead of looking at your new eating habits as restrictive, think of skim milk to glass as half full. You can subtract your total calorie intake and still incorporate all their food with flavor in your diet. Venturing up apples and bananas and replace with more pomegranate and mango.
Change brown rice so boring with more exotic (and often more nutrients) quinoa, amaranth, Israeli couscous, and chia seeds. Make lean ostrich burgers or buffalo instead of ground beef used to clog arteries. Yes, morning cereals fantastic creamy Greek yogurt low fat or no fat at all mixed with honey, flax seeds and berries, covered with a few grains rich in fiber. You'll put taste buds to the test and you will not feel frustrated while you incorporate your new diet energy nutrients.
5. Load up with fiber.
A 2010 study in the American Journal of Nutrition found that fiber protects against weight gain. Foods rich in fiber take longer to be digested, so you feel full longer. In addition, many fruits and vegetables, typically high in fiber, contain water, which gives volume without calories. Integrates high-fiber foods like oatmeal, whole wheat pasta and tortillas in, high-fiber cereal, flax seed, apples, pears and plums in your meals and snacks.
6. Keep a log of your diet to lose weight.
A diet diary you is another tool that proved useful in your weight loss arsenal. A 2008 study by the Center for Health Research Kaiser PermanenteÃïs, funded by the National Institutes of Health and National Heart Institute, lung and blood in the U.S., found that those who daily food records lost twice more weight than those who did not write what they ate. Finding time to write your "tuna pita bread with carrots" or "pasta with fontina cheese" forces you to reflect on your election. It also offers helpful material for meetings with your coach or nutritionist who can easily identify the habits.
If it says black woman with caramel "dishes in a journal encourages you to eat fewer calories, the same theory could apply to the announcement on Facebook" Mihaela liked yogurt with blueberries for breakfast "or" Helen went to yoga "especially if a group of friends committed to change by agreeing to write regularly about the progress and submit comments reinsurance. A 2008 study in the New England Journal of Medicine showed that if a person quit smoking, the probability of a friend to give up cigarettes was higher by 36%. Enter the group under pressure to fuel your weight loss success.
7. Start to move.
Yes, you lose calories by cutting calories. But promise that you do daily exercises will burn calories and avint will significantly improve the results. In addition to burning calories, you will cut the risk of a range of chronic medical conditions and you'll long life. Here's an easy, inexpensive and remains to become motivated. Buy a pedometer. Widely accepted goal is 10,000 steps per day, people who achieve this goal are able to do 30 minutes of moderate physical activity on most, if not all days of the week and enjoy the low voltage and high weight loss.
8. Find emotional support.
If your spouse, a colleague, an online support group, a health professional or a trainer, make sure you have someone who will hold you responsible, you will hear when you get frustrated or tired, and you will support. Research shows that social support directly correlates with maintaining weight loss.
9. Identify obstacles in your way.
Be honest with yourself and identify potentially difficult situations before they happen. Then do you plan to do with them when they occur. If you are the father of a toddler and often wake up and finished noodles or chicken pieces, make a mint chewing gum while the child eats to discourage you start to eat without thinking. Upstart-holicii can prepare for lust bites packed separately stored in the freezer. When cocoa cream craving strikes, organized and eat one piece at a time, that way you will have to wait for each serving. Expectations can in itself to prevent neglect. Unsweetened cocoa or stored in the closet for a treat with low-calorie hot chocolate.
10. Overcome past limits.
Limits of weight loss can and will happen even the most dedicated dieters people. It reaches a plateau when the metabolism slows as you lose the weak tissue, ie muscle (a normal part of healthy weight loss). After several months of weight loss continues, you'll find that your progress is stagnant and the song refuses to budge. That can be incredibly frustrating, especially because you're still conscious diet and do regular exercise. To overcome the time you need to grow your business or to decrease calorie intake even more to start again to lose weight. Try to cut 200 calories from your daily meal plan (as long as it does not go below 1,200 calories total).
Increase training time by 15 or 30 minutes, or increase the intensity. Incorporate more walking during the day, relinquishing public transport one stop earlier or walking instead of driving up the food for a few things you need. And remember, the set will be installed at all, and you'll be able to pass them to reach your desired weight.