Monday, January 16, 2017

10 Best Ways to Lose Weight and Keep it Off

Many people lose weight, only to regain it within a matter of a few months. If you are tired of the “yo-yo” diet track, here are the 10 best ways to lose weight and keep it off.

1. Before kicking your new plan into action, get a complete physical to make sure that you are basically healthy. At the same time, ask for exercise
dos and don’ts expressly tailored for your particular needs.

2. Another way to guarantee your success in losing weight and keeping it off is to track your progress in a journal. Give it a suitable name, and on page one, record your current weight and your goal weight, along with a statement as to why you want to reach this goal. Committment to your endeavor is important, and putting it in writing makes it official.

Each day thereafter, write yourself a positive affirmation, something you genuinely like about yourself. Record every bite that goes into your mouth, when you ate, and how you felt at the time. This helps you recognize patterns and makes you aware of exactly what and why you eat.

Weigh yourself only once per week, and record that figure in your journal.

3. Plan a week’s worth of meals ahead of time, and make a grocery list accordingly. Bear in mind that the perimeter of your grocery store is where a lot of the healthiest foods reside: fruits and veggies, no-sugar juices, low-fat dairy products, lean meat and fish, whole grain breads and such. Do the bulk of your meal planning and shopping with this in mind.

4. Practice portion control, and become familiar with the food pyramid. For instance, a piece of meat or fish the size of a deck of cards counts as one portion. One piece of whole grain bread or one cup of cereal equals a portion. For fruits and vegetables, 1/2 cup is a standard portion, as is one piece of fresh fruit or a small potato. Google the term “food pyramid” to research the foods and portions that constitute healthy eating.

5. If you are new to regular exercise, begin slowly and learn the proper ways to move your body to prevent injury. Whatever you choose in the way of exercise, make it something you love doing to ward off boredom or the temptation to give it up.

Experiment to find a method of sticking with exercise that works for you. Invite a buddy to join you on a daily walk. Check out the price of joining a local gym, or connect with your local Y.

If pressed for time, divide your exercise into several smaller increments throughout the day. Aiming for 20-30 minutes total of exercise each day is one of the best ways to lose weight and keep it off.

6. Many people have lost weight and kept it off with the help of a specialized eating plan or group. Think Slim Fast, Jenny Craig, or the long- popular Weight Watchers. You can research each of these right online.

7. Reduce stress and learn how to control the stress that cannot be avoided. This is another of the best ways to lose weight and keep it off. Begin to feed your mind and spirit with healthy thoughts and practices, just as you are feeding your body with healthy food.

Eliminate any toxic relationships in your life, and replace them with positive friends and activities. Explore meditation, yoga, prayer, positive affirmations, guided imagery, and other ways to relax. Get enough sleep each night, and make time for hobbies or social events your love. Address problems as they crop up rather than letting them take over your mind in the form of worry or anxiety. Stress is one of the biggest causes of over-eating and a poor night’s sleep, so the more you can control it, the better.

8. Drink at least eight glasses of water each day. (Many people mistake thrist for hunger.) Also, drinking a glass of water before each meal helps prevent over-eating. Remember, it takes your mind 20 minutes to register that your stomach is comfortably full, so eat slowly and mindfully. Savor each bite, and chew it well. Food is not the enemy!

9. Keep your weight-loss goals to small amounts. A good number for which to aim is 1-2 pounds lost each week. This, too, shall guarantee that the weight you lose will not be gained back. Reward yourself each time a goal is met, and keep track of it in your journal. Enlist the support of family and friends to celebrate each milestone with you.

10. Another of the best ways to lose weight and keep it off is to keep your focus off the word “diet” and instead on the thoughts of lifestyle changes and healthy living. Your new habits, your new way of living and taking good care of yourself, must become a permanent thing in your life. Embrace each change, and make them a way of life rather than a temporary means to reach a temporary end. It is a worthwhile endeavor.

Labels: 10 Best Ways to Lose Weight and Keep it Off

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