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How To Lose Weight & Keep It Off!
Whether it’s 5lbs or 150lbs, weight loss takes determination and a change in lifestyle. We all know that eating too much will make you fat, but what about eating too little? The common mistake made by most people when trying to lose weight is deprivation. Depriving your body by eating too little food will NOT result in sustained weight loss. In the beginning, your body will respond to this method, and you will lose weight. Here’s the catch, the weight you lose will be extremely difficult to keep off, and you won’t look as good as someone who lost the same amount of weight the right way because your muscle and water weight will lose, not fat. So what is the “right way” to lose weight and keep it off?
The “right way” consists of a long-term lifestyle change that includes a healthy, well-rounded diet and increased physical activity. To lose weight and keep it off, you need to set realistic goals that can be incorporated into your life in the long run. Your plan should be tailored specifically to suit you. How do you do this?
Step one: review your daily eating habits, write down what you consume on an average day. Look over this, and circle all the things that are high in fat and sugar: Gourmet coffee, fast food, cookies, muffins, donuts, chips, pop / soda, pizza etc. These are the foods that you should work on eliminating.
Once you have evaluated your current eating habits, you will begin to see what changes need to be made.
Step Two: Don’t Drink Your Calories!! This is one of the easiest ways to start seeing weight loss results. One 16 oz bottle of Coke is 200 calories, these are all empty calories. If you drink more than one bottle a day, your body consumes 400 or more calories from liquid alone. If you replace that with ice cold water with lemon, you will already reduce your calorie intake by 400 calories, without changing the amount of food you consume.
Step Three: Plan Ahead
Plan 2-3 different easy breakfast, lunch, snack and dinner menus that can be made in bulk at the beginning of the week, or quickly made the night before. Example: a pot of chili, whole grain pasta w/ marinara sauce, turkey burgers, oatmeal, granola cereal, fruit, yogurt, turkey bacon, sandwich on whole grain bread. These are just a few great ideas for breakfast, lunch, dinner and snacks that can be prepared in advance, or made quickly at night or in the morning.
I don’t believe in eating boring food to lose weight. If youlike foods like hamburgers, pizza, cookies and muffins, find healthy alternatives to these foods. There are quick and easy muffin recipes that use oat and barley flour (these flours can be found in the organic section of most grocery stores) that are low in calories and sugar. Make a juicy turkey burger instead of a hamburger, and make a homemade pizza with vegetables and turkey pepperoni instead of ordering the greasy pizza chain pizzas. Eat breakfast, lunch and dinner with one or two healthy snacks throughout the day. Drink enough water, and pay attention to portions (meat and pasta servings should be about the size of your closed fist).
Step 4: Increase your movement. If you’re already exercising and in a rut, change it up. If you jog, implement sprint intervals to increase your calorie burn. You can add sprint intervals after any cardio workout, the elliptical, the exercise bike, etc. To do this work at a moderate pace for 2 minutes and then increase to a very intense level for one minute, do this every 2 minutes for your full cardio session.
If youare not exercising, start incorporating more activity into your life. You can walk during your lunch break, go for a bike ride on the weekend, or go to the mall and walk at a slightly faster pace than usual while you shop. When watching TV, stretch, do jumping jacks, squats, or sit-ups during commercial breaks. It doesn’t matter what you do, just increase your physical activity daily.
If you follow these four steps, you will be well on your way to a smarter healthier you! If you feel overwhelmed, start with one step and slowly work your way through all the steps. The key is to change the way you think about weight loss. Permanent weight loss is not about deprivation, but healthy lifestyle changes.
For more weight loss tips, healthy recipes and workout plans visit: http://weightlossdoneright.blogspot.com
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