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Top 3 Successful Weight Loss Tips (Permanently)
Healthy eating for weight loss isn’t about being unrealistically thin or starving yourself of the foods you love. Instead, it’s about living your life with freedom. Freedom from the emotional burden of being overweight, freedom from dieting, freedom to have more energy and freedom to experience optimal health on every level.
We are all different and we all have different stories. But the only connecting point we all share is our emotions. Emotions run the gamut when it comes to food. But many who struggle with their weight, not only struggle with the right food choices, and exercise integration, but struggle with the emotional component of their relationship with food.
So to create success with your weight loss, you’ll want to incorporate the following very important and life-changing weight loss tips:
Tip One: Change Your Mindset
The foundation of all success stems from a deep conviction to change our lives. Most people focus on the word “CAN’T.” Instead, drop the ‘t and focus on the word “CAN.” You CAN create the kind of life you want for yourself.
Did you know that the most successful people in the world share the same characteristics? They are resilient. They persist until they reach their goal, even when they feel like quitting. You must believe that you have the power to do anything you set your mind to. When you feel like giving up – ask yourself if there is nothing else you can do. Can I put more effort into making my weight loss goals a reality? Have I tried other strategies? Will quitting help me achieve my goals? Remember that tests will come, difficulties will arise, and you will want to quit. Reject all thoughts of failure. Tomorrow is another day and as long as you get back on the horse, you will succeed…because you persevere.
Tip Two: Change Your Diet
This doesn’t mean you should eat less food – far from it. Instead, you need to consume fewer calories. With smart choices, this is very doable. The key is to choose only nutrient-dense foods, foods that allow you to eat larger portion sizes but that are tasty and allow you to eat fewer calories. These foods include whole fruits and vegetables, whole grains (complex carbohydrates) such as: oats, wheat and brown rice. Choose lean protein and healthy fats, too. Include lean protein with every meal and snack to stabilize your blood sugar. This will help prevent hunger, cravings and bad food choices.
It is important that you eliminate sugar from your diet. Sugar makes you fat. Excess sugar affects every organ in the body – including the liver. The liver is where sugar is stored in the form of glucose. Finally, if sugar is consumed every day, your liver will not be able to store the excess sugar and it will be returned to the blood in the form of fatty acids. Guess where those fatty acids are stored? They are stored in the most inactive areas: Back, breasts and thighs etc.
Avoid fast food, processed food, sugar (desserts, soda, sweets etc), white rice (including rice cakes), white flour products and margarine. These foods wreak havoc on the body in so many ways!
Hydrate! Drinking enough water is one of the important principles of weight loss. For example, two studies (Boshmann M, StienigerJ. 2003) found that by drinking 500 ml of water, increased metabolic rate by 30% in both men and women. The increase was observed 1o minutes after water consumption and the metabolic increase was maintained for over an hour! They attribute this to the increased metabolic action of heating room temperature water to body temperature.
To determine how much water you need each day, take your weight and divide by two. The result is the number of ounces you need per day. Remember that bigger people need more water, climatic conditions need more as well as activity levels.
Tip Three: Change Your Environment
You are a product of your environment. Put yourself in an environment or situation that will create weight loss success for you. This means looking in your fridge, cupboards, nightstand, car, office desk for foods that will keep you from reaching your weight loss goals. Get rid of all the ‘foods’ that do not benefit you in your weight management or optimal health goals.
Use smaller plates, bowls and cups. This will help you serve smaller portions. They make your parts look bigger. Leave the table as soon as you finish eating. The longer you sit at the table, the more you will eat. If you are hungry later, you can eat a small healthy snack. Make sure your environment contains elements that contribute to your success.
Committed to NO eat in front of the tv Don’t have the TV around you during meals or snacks – either leave the room or move the TV.
Cravings will happen, so again, change your environment. When cravings hit, when you want to reach for food – Create a Detour. First admit that yes, I do want the food because I’m lonely, sad, angry, etc. Then go for a walk, call a friend, go for a ride, play with your kids, read a book, try to breathe deeply – anything to distract you from food until the urge to eat passes.
Your health and quality of life depend on you actionyour constant focus and you perseverance.
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