FIVE TIPS for PERMANENT WEIGHT LOSS
EXERCISE & WEIGHT TRAINING
Exercise is the most important predictor of whether you will succeed at long term weight loss. Pick an activity that you can enjoy and do it regularly. The more muscle tissue you have, the more calories you burn. While aerobic activity can help burn calories, building muscle gives your metabolism a significant boost even when you are at rest.
LOSE WEIGHT SLOWLY WITH SMALL CHANGES
Quick weight loss comes from water and muscle, not fat. Muscle tissue is critical in keeping our metabolism elevated. Losing muscle leads to a decrease in the calories we need to consume. One pound is equivalent to 3500 calories. By reducing your daily intake by 250 calories and expending 250 additional calories from exercise you can lose one pound (of mostly fat) per week.
FIND OUT WHY YOU OVEREAT
Often overeating is triggered by stress, boredom, loneliness, anger depression and other emotions. Learning to cope with your emotions without food increases your ability to keep the weight off. A food diary keeps you focused and committed to your goal. Each time you eat, record your hunger level, what, and how much you have eaten. Study patterns that emerge identify where you can make changes.
PORTION CONTROL AND SPEED OF EATING
With the advent of “super size” meals and increasing large portions at restaurants, our concept of normal serving sizes has been distorted. Be mindful of the amounts of food you consume at a sitting. When necessary, before eating, divide your food in half and ask for a take home bag. It takes the brain 20 minutes to start signaling that you are full. The amount of calories consumed before you feel full varies depending on how quickly you eat. Slow down, take smaller bites, chew and savor every tasty morsel.
REDUCE FAT WISELY
Fats contain 9 calories per gram while protein and carbs contain 4 calories per gram. This can be construed to mean that you can eat unlimited amounts of fat-free foods, yet if you eat more calories than your body uses, you will gain weight. Eating less fat will help you lose weight but replacing that fat with excessive amounts of fat-free foods will not.