If You are sick of losing the same weight over and over, and feeling like a failure because your last "diet" didn't work, try these tips to not only lose weight, but lose it for good. I have watched hundreds of clients over the years and almost without exception, those that lose their weight once and for all have these six basic habits as a part of their lives.
1. Keep a food diary
For at least five days and up to a week, keep a pen and paper handy and write down everything you eat, how much, where and when you ate it and who you ate with. try to write it down as you eat it. Most people find that when they try to remember everything at the end of the day, they leave something out. I have also had clients tell me that they didn't eat something because they knew they were going to have to write it down. Be completely honest with yourself. You don't need to show anyone the results, but most will be very surprised by them. Particular environments and people can often trigger certain eating behaviors that are redily apparent when you use a food log. free fitness journal/food log.
2. Don't eat too little
Very low calorie diets will, in the short term, help you lose weight but they're extremely difficult to maintain. You'll gradually become tired and irritable, lack the energy to exercise, and people won't want to eat with you because the long list of 'taboo' foods renders restaurant menus, and even family meals at home, unsuitable for your overly strict diet. For a more detailed description of the effects of low calorie diets click here.
3. Neither feast nor fast - They weren't kidding when they said "breakfast is the most important meal of the day." Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals per day. This will keep your metabolism bustling and yuor blood sugar level even to help avoid binging.
4. Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The American Dietetic Association recommends at least 3 - 5 servings from the fruit and vegetable group per day. no time to prepare "home made meals? Try preparing in bulk on the week ends to make healthy choices readily available. Cut up a large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up veggies. I usually prepare a weeks worth of chicken or pork so i can quickly re heat it and add it to any recipe.
5. Hydrate your way to quicker weight loss
Drink water ahead of coffee, tea, or soft drinks. Including the 'hidden' water we consume in food, we need 64 oz. per day. More is recommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.
How much do we need to drink? In general you should be drinking enough water per day so that your urine is nearly clear.
6. Eat less, exercise more
The great thing about food diaries is they show you much where you can cut the number of "extra" (calories). Many people eat out of habit when they are not even hungry. you may also need to make dietary changes if you begin or increase the intensity of a fitness program.
I know, you are going to say, "I don't have time because ...(insert your favorite excuse here) Ask yourself this..."how much more energy will I have when I am not carrying around this extra _____ pounds? How many more things will I enjoy and feel god while doing when I am in a fit healthy body? Is it worth a few minutes a day to incorporate these simple habits into your day?
About The Author
Article by Dianne Villano. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine with over 17 years experience. Dianne specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com
Discover secrets to overcome food addictions by releasing negative thoughts... Read More
You've seen them a hundred times: "Before" and "After" pictures.... Read More
The following are diet tips that can help you shape... Read More
According to a new study appearing in the American Journal... Read More
Each month I receive hundreds of e-mails from consumers who... Read More
Today you have a good chance of getting diabetes or... Read More
"I am going to start a diet tomorrow". How many... Read More
It is very important for low carb dieters to stick... Read More
Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More
Many individuals these days, male or female, young or old,... Read More
If you're serious about losing weight and getting fit, you... Read More
Spring is here and swimsuit weather is just around the... Read More
Frankly, I'm puzzled whenever I hear this from somebody who's... Read More
Fat Loss Tip #2) Drink More WaterI know, I know,... Read More
One alternative method to traditional and tumescent liposuction is mesotherapy.... Read More
You have probably heard the old myth, that you should... Read More
The rediscovery of the wealth of the wonder drug Hoodia... Read More
There are many books and internet articles written about weight... Read More
Carnitine is simply the safest and healthiest supplement you can... Read More
Maybe your doctor suggested it. Maybe your favorite outfit doesn't... Read More
Fat has had a lot of bad press and for... Read More
Although many patients have few problems after bariatric surgery, there... Read More
It is a fact that about 70% Americans are overweight.... Read More
You see it all the time; people agonizing over their... Read More
Diet is a dreadful word for most of us because... Read More
I am embarrassed to admit how many different commercial weight... Read More
Supporters of the Atkins Diet claim that a low carbohydrate... Read More
When considering that pathological eating disorders and their related diseases... Read More
Dieting and weight loss is almost certainly the most lucrative... Read More
Some people think that skipping breakfast will help them lose... Read More
Water is an essential component of the human body and... Read More
I wonder how much it is generally known that the... Read More
Are you feeling down and out? Do you feel even... Read More
Abdominoplasty, or "tummy tuck" is a major surgical procedure that... Read More
We are a large people. 65% of us are overweight,... Read More
Have you ever stopped to calculate how much time you... Read More
1. The lower the calories eaten per day, the harder... Read More
20 WAYS TO LOSE WEIGHT1. Take it one step at... Read More
Obesity is now assuming epidemic proportions. Worldwide there are over... Read More
Each month I receive hundreds of e-mails from consumers who... Read More
Nitrates and nitrites are preservatives that are added to certain... Read More
In a culture of blame-shifting we often look for someone... Read More
I personal lost 60 pounds in 2003. Here are some... Read More
Are you weighted down with delusion, depression and on the... Read More
Adaptation is the most important concept I teach. The human... Read More
I'm sick of all the fad diets I see people... Read More
Did you know that less than 2% of dieters lose... Read More
Weight loss surgery is fast becoming a very popular way... Read More
I don't know about you, but I absolutely love bread... Read More
Are you a 'look-and-lose' dieter? Have you studied every diet... Read More
Weight Loss |