QUICK AND SIMPLE STRATEGIES FOR A SUCCESSFUL LONG TERM WEIGHT LOSS

SIMPLE STRATEGIES FOR A SUCCESSFUL LONG TERM WEIGHT LOSS

everyday people are bombarded by ads on social media, TV and email. Many of those promise to help you " lose 10 pounds in just one week" or sometimes the will say "get a flat Tummy in 7 days or "lose 10 pounds fast" indeed, losing excessive body fat can improve you overall health and be achieved via safe sustainable methods.

       however, using  unhealthy weight loss methods, focusing solely on short-time fat loss and being overly preoccupied with weight can be problematic and take a toll on your physical and mental health

  Follow this proven strategies to reduce your weight and both your health

  Hundred of bad diets, weight loss programms and outright scams, promise quick and easy weight loss.

     however, the foundation of successful weight loss remains a healthy calorie-control diet combined with increased in physical activity. For successful long term weight loss, you must make permanent changes to  your lifestyle and health Habbits


How do you make this permanent changes?

  Consider following this recommended strategies for weight loss success.


MAKE SURE YOU ARE WELL PREPARED:

Long time weight loss takes time and efforts and the long time commitment.

While you don't want to put of weight loss indefinitely, l make sure you are ready to make permanent changes in eating and activity Habits.

Asked yourself the follwing questions to help you determine your readiness

☑️. Am I motivated to lose weight?

☑️. Am I  too distracted from other pressures?

☑️. Do I use food as a means to cope with stress?

☑️. do I need support either from friends or professionals to manage stress?

☑️. My willing to change activity Habiit?

☑️. Do I have the time making on thise changes


  1. Find your inner motivation:



no one else can make you lose weight you must under take diet and  exercise changes to feed yourself. What's going to give you the burning drive to stick to your weight-loss plan?

    make a list of what's important to you to help you stay motivated in focused weather it in a communication or better overall health. Then find a way to make sure that you can call on your motivational factors during moment of temptation. remember you might want to post an encouraging note to yourself on the pantry door or refrigerator To keep you engaged.


  1. Change your lifestyle habits



Our habits go l along way in determining the quality of our life and health. Embrace the good ones and Chuck the bad ones, and you will see yourself in opening doors to healthfulness. set the time for yourself, picture yourself as of slow eater, cherish the food you are eating. Set a timer for 20 minutes, and make sure you are spending each minutes savoring the dish before you. Mindful eating and chewing well can help in losing weight, hogging on your food can only lead to over eating, as your stomach doesn't have time to tell your brain that it is full.



 it is always important to check what is there on your plate - quality as well as quantity. Cut the portion in half and ensure you are choosing smaller portions.

  According to a research conducted by the Pennsylvania State University shows the link between large portions and obesity. the research also stated for weight management you can eat larger portion of low - energy - densefoods


  1. Do not eat while doing another thing: 



for example merging your television time and eating time can lead to mindless eating. You tend  to focus on what is happening on the television screen and become aware of what is going on inside your mouth and stomach.

 this study published in the American journal of clinical nutrition showed that, Watching television and snacking could have a negative impact on Health status  and increased energy intake, possibly you are advised to always use the dining table for a better health scheme


  1. Eat Before you are too hungry:



 you must start eating before you feel too hungry and stop before you are full. This is because, when we starve, we tend to  eat more than we should actually eat. This is why people who starve themselves lose weight only end of getting more.

Remember to eat slowly not when you are starving also, remember to end your meal just before you about to be satisfied. Losing weight can be incredibly tricky, and that is especially true if you are trying to slim down in a short amount of time how ever, by making some major changes to your diet and exercise routine, you can trimm off quite a bit of fat in just one week


  1. consume more vegetables, healthy fats, and lean protein:



shape your meals so they contain one protein source, one low-fat source and one low-cap vegetable source. Your carb intake should be in the recommended range of 20 to 50 grams per day body don't feel that you just restrict yourself to a small number of foods. you can enjoy a wide variety of healthy foods that provides a large array of  vital nutrients in the body.

  • Healthy protein sources includes: egg whites, soy products,and chicken.

fish such as Salmon and trout, as well as shellfish like shrimp and lobster are also good sources of protein in a healthy diet

non-fats Greek yogurt

Also a good way to get protein and diary in your diet


  1.   Create a seven day meal plan



this meal plan should include 3 main meals (Breakfast, lunch, dinner), scheduled at the same time of the day, as well as Two small snacks ( between breakfast and lunch, then dinner), also schedule at thesame time if the day this will ensure you eat at the Sam time for all seven days and do not skip it miss a meal. Eating about 1,400 calories a day combined with daily exercise, can lead to healthy weight loss..


  1. Start your day with a good protein heavy break fast: kickstart your day with protein filled breakfast. That Will give you energy (and keep your blood sugar up)for the rest of the day.  Go for variety and rotate two to three options. End your breakfast with unsweetened tea or a glass of water with lemon. Avoid a carb-heavy breakfast, which will eat to blood sugar highs and lows throughout the day and activate cravings.

  2. Improve your intake of water: 



water  is very important for a healthy diet, if you want to improve your health you most improved your daily water intake for the best result.water is very important for every cell in the body to function properly. The digestive system functions better with adequate hydration, preventing constipation. water also helps flush toxins from the body, promote good kidney function, Keep your joints muscles lubricated, support healthier and younger looking skin  help regulate  body temperature hi.

 Medically women advise to take daily 11.5 cups or 92 ounces, while men are  advised to take 15.5 cups or 124 ounces daily

  For a Better results…..


ABOUT THE AUTHOR


Gabriel achiva is a graphic designer, motivational speaker 🔊, contents creator, musicalists, with years of passion and experience


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