Sunday, 13 September 2015

12 Tips for Long Term Weight Loss

The secret to losing weight and never seeing those pounds again is to create a lifestyle that helps you live lean and healthy life.
  1. Successful dieters never take “time off” from their healthy eating plan, even on the weekends or holiday.
  2. If a diet program is too restrictive or forbids you all the foods that you love, you’re setting yourself up for failure.
    Don't change your eating habits completely; Image by
  3. The secret is not to change your diet completely – it’s about changing lifestyle. If you love your Sunday roast every weekend, opt for boiled potatoes instead of roasted. Pick a chicken over pork and choose carrots in place of Yorkshire pudding. Also make the portions smaller.
  4. Don’t eat until you’re full. Stop the moment you feel you could eat a ‘little bit’ more. It means that you’re satisfied, but didn’t overeat.
    Keep a food journal; image by
  5. Keep a food journal - dieters who keep food logs lose more weight and are more likely to keep it off compared to those who don’t. Keeping an eating log will help you become more mindful of what and how much you put in your mouth. Record the time, what you ate or drank - you will be surprised how much you go through one day!
  6. Those who had the most diet success limit desserts, fried foods, and sugar beverages. These foods are considered to have the most “addictive”-like qualities and are primed to be stored as body fat, while they stimulate hunger and cravings for more of the junk. On the other hand, foods such as fruits, veggies, lean proteins, and whole grains are nutrient-rich and keep you satisfied.
    Limit alcoholic drinks; image by
  7. Put the brakes on booze. Alcohol stimulates appetite and makes high-calorie foods more appealing. If you can’t give up alcohol altogether, max out at one to two drinks a week.
  8. Switch off TV. Those who watch more than two hours of TV a day also eat more calories and exercise less than those who limit screen time. Eating while catching your favourite programs is also associated with overeating because the distracted nature shuts down your hunger-regulating hormones.
    Quit snacking! Image by
  9. Stop snacking - for good. It’s more damaging to your digestive system then you think. Let your stomach rest for few hours between the meals. You will see those pounds fall off much quicker!
  10. Don’t eat after 6pm. It’s the time when your digestive system switches to the ‘night mode’ and processes foods much slower. Anything you eat after that time will more likely to be stored in your body as fat, brrr…
  11. Swap carbohydrates for proteins. Protein rich diet speeds up metabolism, keeps you feeling fuller for longer and supports you on your weight loss. Eat more dairy, wholegrain foods, lean meats, fish and green vegetables. Avoid white bread, pasta, rice and potatoes.
  12. Exercise! It will help you burn those calories faster and you won't have to rely on a diet alone. Regular exercise also improves complexion and helps beat cellulite. Walk, jog, do belly crunches or sit ups. Consider joining local gym or fitness classes.

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