I Eat Less Calories Than Recommended But Still Gain Weight 10 Effective Weight Loss Tips For a Permanent Weight Loss

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10 Effective Weight Loss Tips For a Permanent Weight Loss

For most people weight loss is just a temporary weight loss event and these individuals will immediately pile on the weight after a short success. They are considered failures because they lack the information and the knowledge of a permanent weight loss. The good news is, studies have revealed many valuable tips that can help you lose weight permanently. This article will present you with the 10 best tips you can use to achieve the body you’ve been dreaming about.

1: practice

Exercise is the most important element for a successful permanent weight loss and for you to maintain your weight. For exercise to be effective, one must exercise for a duration of at least 30 minutes per session, 5 times a week. In a recent study, if you exercise for 10 minutes, 3 times a day is as good as one 30 minute session. With this in mind, there is no reason to give yourself the “no time for exercise” excuse. Try going for a neighborhood walk with your husband every day or join an aerobics class at your local gym. Once you start exercising, you will feel more energetic and less stressed and eventually, you will become “addicted” to exercise

2: Weight training

Weight training is beneficial for weight loss in a slightly different way to exercise. If you do more weight training, you will gain more muscle tissue and you will burn more calories. Fat is not an active tissue compared to muscle. For muscle self-maintenance, it will “burn” a significant amount of calories every day. While jogging can help you lose a significant amount of calories, muscles will help you increase your metabolism even when you are resting.

3: Keep a food diary

Keeping a food diary is extremely helpful for weight loss. Record what you ate every day and how much, how hungry you are before eating, and how you feel emotionally at that time. A food diary can help you identify emotions and behaviors you make about food and it will help you be aware of your food portion sizes. Read through your food diary often and try to make your meals healthier. A food diary will help you be more focused and committed to your weight loss goals.

4: be healthy

A successful long-term weight loss is if you are motivated to be healthier and not just want to be thin. Select foods that will help you become healthier. Use The Food Pyramid and select the amount and type of food you should eat every day to give your body the necessary nutrients for you to be healthy

5: Find out why you overeat

When you are​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​stressed at work, bored, lonely, angry or even depressed, you tend to overeat. For a successful long-term weight loss, you must learn to deal with emotions without food. Studies have shown that individuals who can control their emotions without eating are more successful in long-term weight loss than those who simply diet and exercise but cannot control their emotions. “Emotional eaters” and chronic overeaters may seek help from a psychologist or licensed counselor in your area

6: Join a weight loss support group

Receiving support and encouragement from other dieters is a key to successful long-term weight loss. Keep looking for weight loss programs and resources in your area or you can also check with your local hospital to see if they have diet programs or groups you can join.

7: Weight loss and portion control

Restaurants today offer “super-sized” meals and huge meal portions. Be careful with how much you eat in one meal. You can simply ask for a smaller portion of your favorite meal or you can eat half of your food in the restaurant and bring home the rest. When you feel full, stop eating and try not to finish your large portion meal and keep eating until you are full.

8: Lose weight slowly

Don’t start celebrating yet if you lose 15 pounds in two weeks, because if you lose weight quickly, chances are you’ll lose muscle and water instead of fat. Muscle tissues are important to keep our metabolism high. As you lose muscle, the amount of calories you burn every day will also decrease. A successful weight loss is when you lose your weight gradually. Go for a weight loss of no more than 2-3 pounds per week. One pound of weight is equal to 3500 calories. By losing 250 calories per day through exercise and eliminating 250 calories per day from your daily meals, you can lose at least one pound of mostly fat per week.

9: Eat slowly

Slim people usually take a very long time to finish their food or they don’t finish their food at all. You can lose those extra pounds by eating slowly because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Those who eat quickly will tend to overeat and the number of calories you consume can vary significantly depending on how quickly you eat. So eat slowly and take your time to enjoy every bit of your food.

10: Lose weight by eating less fat – but do it wisely

Reducing the intake of high-fat foods in your meals can help you in your weight loss goals. It is because there are 9 calories per gram in fats and carbohydrates or proteins contain only 4 calories per gram. Note that limiting fats is not just about eating more fat-free foods. Note that there are also calories in fat-free foods and sometimes fat-free foods have the same number of calories as the “fatty” food. In conclusion, you will gain weight if you consume more calories than your body uses. You will certainly lose weight if you eat less fat, but you will not lose weight if you replace those fats with large amounts of fat-free foods.

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