10 Essential Tips for Fast, Effective, Permanent Weight Loss
1. Exercise, Regularly
Exercise is of paramount performance to all weight loss campaigns and has an enormous influence on the success of any weight loss program.
Exercise helps us achieve long term weight loss and a good indication of the amount of exercise needed is five 30-minute workout sessions per week.
Additionally, research has shown that three 10 minute sessions per day equate to a single 30 minute session in terms of overall effectiveness.
In order to ensure you stick to the exercise plan, participate in an exercise which you may enjoy or begin to enjoy.
You will soon begin to appreciate the positive effects of such exercise and performing the activity will soon become enjoyable.
2. Weight Loss and Weight Training
Weight training is detached from the exercise category since there is an array of benefits attached to weight training, but not specifically exercises as a whole. The bottom line is that with a decrease in muscle tissue, the fewer calories will be burned. Therefore increasing the muscle tissue will result in more calories being burned. Muscle tends to burn calories in order to maintain itself, whereas fat does not, since fat is not active tissue, but excess tissue. Professionals stress the importance of weight training in a weight loss plan, and preach that weight will be lost more quickly, than if weight training was not undertaken.
3. Record Hunger Triggers
Food diaries are a key tool when aiming to achieve weight loss. You can easily pinpoint mistakes and improvements, as well as ascertaining which foods suit you as an individual. The diary is pretty simple to maintain, needing only which foods you have eaten, quantity and your hunger levels prior to eating — as well as feelings experienced at that time. This can help identify what triggers food cravings, which emotions are connected to an increased appetite, and also allow you to further control your own portion sizes. Patterns will begin to emerge from your diary data and will encourage you to make diet amendments and inspire you to achieve your ultimate goals.
4. Be Healthy, Not Thin!
The mindset “I want to be thin!” is commonplace for those looking to lose weight, but changes take time, and physical appearances will not happen overnight which deters a lot of individuals. Try and adjust your thin ambitions, to healthy ambitions. Say to yourself “I want to be healthy!”, resetting your thought patterns to think of healthy options, with the comfort that if you maintain a healthy, balanced diet, results will emerge naturally.
5. Why Do YOU Overeat?
As mentioned briefly in our food triggers section, overeating can result from stress, loneliness, anger, depression, boredom and a variety of other similar emotions. This is more psychological than anything, attempting to control your emotions without the need for food. If you are aware that your emotions are affecting your eating patterns, psychologists can assist in breaking the link between the emotion and food. Try and deal with your emotions in a different way, without resorting to food — which does not help anyone.
6. Weight Groups
If you are serious about weight loss and feel it difficult to cope alone, or feel like sharing experiences and emotions with others in your situation, then why not join a weight control support group. Look around for such groups in your area, attend once, assess whether it will help you in your aims and take it from there. Some can not get by without moral support from others, whereas others prefer to conquer weight loss on their own.
7. Portion Control
Portion sizes across the world have increased over the years and it is now difficult to judge what an average-sized portion is. Be wary of the amounts of food you are actually consuming and, if necessary, divide your food on your plate into what you believe is an average portion and neglect the remainder. There is no requirement to empty your plate, so eat what you believe is a balanced amount. The best tip is to stop eating when you become “comfortably full”, not stuffed.
8. Small Adjustments, Big Differences
Adverts which state “Lose 15 pounds in 2 weeks”, should be avoided. This fact is in effect, nothing to rejoice, since it is better to lose weight gradually, and more efficiently. Weight loss achieved rapidly is more likely a loss of body water and muscle, not fat, which is what we are trying to shift. For a weight loss program aim to lose 1-2 pounds per week. One single pound of weight equates to 3500 calories, which when put into context means that if you can remove 250 calories per day from your diet and expand 250 calories from exercise, you can lose one pound of weight(the majority being fat content), per week.
9. Eat Slower!
A fact that many people are not aware of, is that eating slower can contribute to weight loss. Thin people tend to take longer to eat their meals. This works on the basis that the brain takes 20 minutes to promote feelings of being full from the time you begin eating. This is why fast eaters can eat and eat and never feel entirely full, since the brain has not had a sufficient period of time to signal that your body is in fact full. So eat more slowly, and savor your food more, giving that feeling of fullness time to set in. Read: Jogging Tips For Beginners to Lose Weight
10. Eat Less Fat
This tip sounds obvious, but still merits a position in our top ten tips for permanent weight loss. Eliminating high fat foods from your diet will be beneficial in your diet, but do not stop eating such foods only to replace them with fat-free products. Other products hold the same amount of calories as high-fat foods, so it is important to not only reduce high-fat foods, but to find suitable alternatives.