Secrets to Long-Term Weight Loss
Fad diets can seem so enticing – they promise to make you lose weight in just a matter of weeks. What they don’t tell you though is how fast you will gain the weight back when you stop. Rather than falling for the fads, consider changing your lifestyle and achieve your long-term weight loss goals.
Listen to Your Body
It is time to ditch the scale. Instead, listen to your body. After you exercise, how do you feel? Do you have more energy? Do you feel more flexible? These are non-scale victories you can celebrate. Even if the number on the scale does not budge, you have made progress. Let the way your body feels fuel your motivation.
Looking at the scale can only cause you to stop. It even causes people to binge eat when they realize they did not lose any weight after a few weeks of dieting. In reality, your body is likely changing; it just takes time for the scale to shift. In fact, your weight may not change at all, but your clothes may begin to feel looser.
Lifting Weights Does More than Build Muscle
You might not want to be a bodybuilder, but there are many benefits to lifting weights. Yes, it will build muscle, and that muscle burns fat. The more muscle you have, the higher your metabolism.Focus on simple weight lifting exercises.
Even using small 3-pound dumbbells can help you reach your goals. As you get stronger, you can increase the amount of weight you lift. Starting small will help you avoid giving up because the workout is too tough.
Be a Mindful Eater
We are all guilty of shoving food into our mouths without thinking. Do not let it get to that point. Instead, eat slowly, thinking about each bite you put in your mouth.The slower you eat, the quicker your mind will realize that you are full. It can take up to 20 minutes for this to happen. That is why it is so easy to stuff yourself quickly and then feel pretty rundown within the hour. When you eat slower, you give your stomach and mind time to catch up. It could mean fewer calories and more weight loss.
Drink Cold Water
You probably know you should be drinking 6-8 glasses of water per day, but did you know that ice-cold water could help speed up your metabolism? Ensure that half of your glasses of water each day are ice cold. Your body has to work harder to digest the cold water, which means more burned calories for doing nothing but gulping down.
Plan Ahead of Time
How many times have you found yourself eating something you did not want just because you were starving? Meal planning can stop this mindless eating. If you can plan a week at a time, you will have a better chance at staying on track.
This is especially important when you attend social events. Knowing what the host will serve can help you plan. If you can bring your own dish, make it something you like. If you do not bring your own dish, focus on the fruits and vegetables, filling up on them first. When you get to the carbohydrates and sugars, you will be less likely to indulge.
Author Bio: Dr. Will runs a weight loss program at his practice and has done so for many years which has afforded him a rich portfolio of experiences in the field. He is a regular contributor to numerous Industry-related blogs and is keen on sharing knowledge gained over the years.