Lose Weight and Maintain It

1.   Avoid “Crash” diet & fat weight loss:

Fasting, Strict dieting & under-eating stimulate overeating and binge-eating eventually. This leads to weight gain. The initial weight lost is water, not fat, and this weight will return as your body rehydrates.

2.   Do not forbid any food:

Children & adults want what they are told they cannot have. Legalization often works better than prohibition.

3.   Be Aware of Emotional or Stress Eating

Try to eat to provide only for your nutritional needs. This does not mean you cannot take part to social activities. Keeping a dairy of your feelings when you over eat may help you to better recognize emotional eating. You have to learn to like yourself before you can lose weight. Waiting for height has to make you feel better about yourself is more possible to be disappointing.

4.   Eat Often and Regularly:

The body uses more energy as the basal metabolic rate is increased, the urge to overreact or binge-eat is reduced.

5.   Eat a Wide Varity of different foods:

The greater the range & variety of the foods you eat, the better the chance you will be giving your body optimal nutrition.

6.   Only eat at the table & Use Utensils:

This may help you to eat less by giving you more time to think about what & why you are eating, it will prevent “PICKING” at foods, gazing also eating the children leftovers by slowing down your eating, so you may be able to feel satiated & stop eating sooner.

7.   Reduce The Time You Spend Preparing Food & The Time You Spend with Food:

The more time you spend around food, thinking about food, preparing food, the more likely you are to eat. The television food commercial is a powerful stimulus.

8.   Eat Less Fat:

Fats and oils are energy dense (that is they provide the most energy for a giving amount of food). You can reduce the amount of fat you eat by having low-fact dairy products, cutting the fat of meat and chicken, and having only small amounts of margarines, and even then have only small amounts.

9.   Always Eat with Family or Flat mates.

If you eat with people you live with, you will not send extra time planning, cooking, or preparing food for yourself, and you may eat more slowly because of the company. Most people overeat secretly when they are not with others.

10.               Plan a Simple & Pleasant Exercise Programme:

Exercises increase the amount of energy your body needs by increasing your basal metabolic rate. As long as the exercise is pleasant and not stressful, it can make you feel good about yourself.  

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SOME REASONABLE DIET TIPS

Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

Instead of eating the prohibited piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.

Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.

Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.

If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.

If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.

Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your spouse, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Do not skip meals. 

5 REASONS WHY MOST PEOPLE FAIL AT LOSING WEIGHT

Why do so many people fail at losing weight? Is it because they are lazy? No. Is it because they are addicted to food? No. Is it because they aren’t good at exercising? No. Failure at weight loss stems from a few main factors that has been proven and works.



1.Most at times people don't truly understand the risks of being heavy. The Question is why do most want to lose weight? Most would say to look better. Looking better certainly is a benefit of losing weight, but this shouldn’t be the sole reason to lose weight. There is a 1000 pound brute in the room and it’s often overlooked. Research has proven that being overweight for a long period of time kills thousands of people each year. Thousands of studies have show and proven without any doubt that losing body fat will improve and lengthen your life. This article will give you a picture of the dangers of being overweight. Knowing the dangers of being overweight is a tremendous motivator to not only loses fat, but to keep it off.

2.People don't commit to permanent lifestyle changes. So many people think of a "diet" as something temporary. When they are on a "diet" they restrict themselves so much that they are miserable. Sooner or later failure is inevitable because of the unreasonable demands of most "diets." Some of these diets force you to only eat certain foods (e.g., no carbs, special soups etc…) You, like myself, have probably tried them before. The key to losing weight long term is to make gradual lifestyle changes you can stick to forever.

3.Most individuals are not provided the truthful facts of losing weight and becoming healthier. With the conflicting information in the media, and all of the different lose weight quick fad diets, it’s understandable why so many people really don’t know the truth about losing fat and keeping it off long term. We will go over the no-nonsense truth.

4.Most people don't understand they are constantly either gaining fat, or losing fat. There is no in-between. Some people justify binging or giving up because they hit a small road-block. This isn’t an all or nothing game. For example, when I was overweight, if I ate an unhealthy lunch, I’d go ahead and eat an unhealthy dinner since I already "messed up" the day. Or I’d say, I’ll start eating healthy on Monday since I’ve already eaten poorly this weekend. Every person at times eats too much. The successful people will not let a road bump completely derail their entire lifestyle change. If you are not implementing positive lifestyle changes and losing weight, you are gaining weight. Again, there is no "in-between."

5.Most people don't realize what they consume each day. So many overweight people eat thousands of extra calories and fat without realizing it. It’s tough to know if you are gaining weight or losing weight each day unless you are keeping an eye on what you’re consuming.