6 simple steps to life long weight loss

Category: Diet

If You are sick of losing the same weight over and over, and feeling like aFailure because your last "diet" didn't work, try these tips toNot only lose weight, butLose it for good. I haveWatched hundreds of clients over the years and almost without exception, those that loseTheir weight once and for all have these sixBasic habits as a part of their lives.

1. Keep a food diaryFor at least five days and up toA week, keep a pen andPaper handy and write down everything you eat, how much, where and when you ate it and who you ate with. try to write it down as you eat it. Most people find that when they try to remember everything at the end of the day, they leave something out. I have also had clients tell me that they didn't eatSomething because they knew they were going to have to write it down.Be completely honest with yourself. You don't need to show anyone the results, but most will beVery surprised by them. Particular environments and peopleCanOften trigger certain eating behaviors that are redily apparent when you use a food log. free fitness journal/food log.

2. Don't eat too littleVery low calorie diets will, in the short term, helpYouLose weight but they're extremelyDifficult to maintain. You'll gradually become tired and irritable, lack the energy to exercise, and peopleWon't want to eat with you because the long list of 'taboo' foods renders restaurant menus,And even family meals at home, unsuitable for your overlyStrict diet. For a more detailed description of the effects of low calorie diets click here.

3. Neither feast nor fast - They weren't kidding when they said "breakfast is the most important meal of the day." Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. TryTo eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals perDay. This will keep your metabolism bustling and yuor blood sugar level even to help avoid binging.

4. Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The AmericanDietetic Association recommends at least 3 - 5 servings from the fruit and vegetable group per day. no time to prepare "home made meals? Try preparing in bulk on the week ends to make healthy choices readily available.Cut up a large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up veggies.I usually prepare a weeks worth of chicken or pork so i can quickly re heat it and addItTo any recipe.

5. Hydrate your way to quickerWeightLossDrink water ahead of coffee,Tea, or soft drinks. Including the 'hidden' water we consume in food, we need 64 oz. per day. MoreIsRecommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.How much do we need to drink? In general you should be drinking enough water per day so that your urine is nearly clear.

6. Eat less, exercise moreThe great thing about food diaries is they showYou much where you can cut the number of "extra" (calories). Many people eat out of habit when they are not even hungry. you may also need to make dietary changes if you begin or increase the intensity of a fitness program.I know, you are goingTo say, "I don't have time because ...(insert your favoriteExcuse here) Ask yourself this..."how much more energy will I have when I am not carrying around this extra _____ pounds? How many more things will I enjoy and feel godWhile doing when I am in aFit healthy body? Is it worth a few minutes a day to incorporate these simple habits into your day?

Questions and Answers

How long do I need to walk daily to show some weight loss. I am about 6 kgs overweight and am 45 yrs old.?

I am 6 kgs ( 13.20 lbs ) overweight. I am giving myself 3 months to reach my targer weight of 55 kgs.

WALKING ALONE won't loose the weight.12 miles will
knock of 2 pounds .you need a real body work out that you can do at home.a good strict diet is also necessary.

DON'T GIVE UP.

How long will it take to notice weight loss?

I'm 18, 5" 6' and I weigh 143lbs.

I've just started burning 500 calories nearly every day. Does anyone know how long it would take for me to notice a difference in weight? I know you need to burn 3500 for a pound. But how long will it take to actually notice anything?

About 2 weeks. It's different for everyone. Judge yourself by how you look in the mirror and how your clothes fit. Take initial measurements and update them every few weeks. The scale is a nice tool but can often discourage.

What is the ideal weight for cats and how long is a normal cat's life?

Well my 6 year old siamese cat weighs 5.5 kilos.....
Is that OK? Please give your cat's weight too.
How long can a normal cat live?

The ideal weight is anywhere from 6 to 11 pounds. Indoor cats last longer than outdoor cats. I was told by my vet that indoor cats live 16 to 20 years. Depending of course, if they are healthy. Can't help it if they get sick. And outdoor cats live 12 to 16 years.

how long should i run a day to enhance weight loss?

im 5'6 and 133 and want to lose a good 10 lbs. i eat really healthy (vegies, no animals products, and if i eat carbs its fresh fruitd and whole wheat) but i started birthcontrol and gained 10 lbs and i guess its time to start excersizing!!!
i do 40 minutes of pilates or other low aerboics stuff 3 tiems a week
but how long should i run a day and how many days a week? should i increase the time by like 5 minutes every week so my body doesnt adapt? if i do it consistently and considering my diet how long will it take me to lose the 10 lbs? once i get to the weight i want how many days can i reduce to running to a week?

go for 45 minutes of cardio 5-6 times a week at a good pace- 10 minute miles or faster. Dont just run though, mix something else in, running every single day is hard on your knees, legs, hips, feet, etc.

How long does it take to see the weight loss results?

I am 5'6 and i weigh 130 pounds.I amnot too heavy but i just want to shed 5 pounds.I still eat everything that i like such as rice.pasta.potatoes and bread.I cut out soda,cookies , junk food,and any soft drinks of any kind.I also work out 2 times a week.I have been doing this for 2 weeks now.How long does it take to see the results?

It depends on what diet you are on.
If you were a vegan you'd loose 2 pounds a day & loose it the healthy way.

If you eat a regular diet & just cut out what you think is fattening, then it may take forever: because you must look @ the ingredients. There are lots of sugar & salt in foods on the shelf @ the grocery store. The sugar makes you gain weight: hard for your body to digest properly. The salt makes you retain water in your body & this & the sugar isn't healthy for you.

You will find there are more sugar & salt in the foods that you eat, then you thought & this could be why you aren't finding immediate results.

What are some more simple changes I can make in my life to lose weight?

I have attempted to lose weight for ages and it has never worked. I am in college so its really difficult to eat healthy here, especially because we have a diner on campus that serves only 100% bad food. I find it difficult to be active too. Here are some changes I have made that I think will push me towards some weight loss:
-I never drink anything other than water with the exception of green tea in the morning and possibly skim milk.
-I have replaced Doritos and bad snacks with 100 calorie popcorn, carrots, wasa whole grain bread/crackers, and dark chocolate for when I get sweet cravings.
-I went to the diner today and I got a wrap. But I threw away the potato chips and only ate half of it.

Does anyone have any other small suggestions for me? Maybe some small ways to integrate exercise in my day and some other eating tips. Thanks!

No sodas.
Eat whole grain things, like bread.
Limit sugar!! you will be surpised.
Eat 3 meals a day, and small snacks in between.
Make you try and average 500 calories less off your total calorie need a day. (you'll lose around a lb a week)
Eat fruits and veggies.
Eggs are a great thing too.
Definitly go for some albacore tune.
Instead of mayo, try dijonaise
Limit carbs after 6
try and eat a 40-30-30 ratio of carbs-protein-fat
more green tea...possibly green tea extract pills.
Do some cardio exercises 2-3 times a week for 30-45 min.
Dont make yourself hungry
Dont eat too much.
Always eat breakfast...that is the best way to help slim down.
Avoid at all costs partially hydrogenated oils, and perhaps high fructose corn syrup.
If you eat stuff, if it has high protein or fiber it will take longer to digest, making you not want to eat in a bit.
Like you said, white unbuttered popcorn is a great snack!

Good luck
=)

5'6 and 158..weight loss...how long will it take to see results?

I am 16, 5'6 and 158 pounds, BMI puts me around 26, which is considered overweight. I play soccer three time's a week, and have been for the past ten years, so my legs are solid muscle and probably partially account for that number. I weight train three time's a week. I also have two 40 minute soccer game's every sunday and oen on thursday. Last week i added 40 minutes of cardio four time's a week [in the morning] to my schedule. I am not really fat or anything, but have extra weight around my core that is stubborn to come off. Does anyone know how long it will take to see results from adding the cardio, if any? And how drastic will the results be? Any tips on other ways to lose the weight would be appreciated. My diet is around 2000 cals a day and i have salad for lunch, lots of veggie's, etc. Thanks again!!
Rachel

BMI is a terrible indicator of body condition. You are far better off getting your body fat checked out.

As far as I can tell you are doing plenty of exercise with the soccer games and training, to be honest I dont think extra cardio will help burn the body fat.

I would however recommend doing some sort weight training for your upper body (light dumbells or similar) as you'll get more lean muscle and thus burn more calories at rest.

You havent listed your complete diet, but lots of salads and vegetables (if they replace other food groups) will not be beneficial only a balanced diet of carbs, protein and fat will assist in your goal. Eat wholemeal and organic if you can and drink plenty of water.

Results can be seen in as little as a week depending on your starting position and determination. Alot of it is trial and error keep a regular eye on your body fat if it drops after a week continue your programme if it doesnt change something.

A good start point is www.truthaboutabs.com they have good ideas there

To avoid a weight loss platue how long should you stay on one excercise?

For example if I am working out 5-6 times a week and walk on the treadmill for 1 hour when should I change to another cardio exersize?

Scientists and physiologists say that our bodies begin to gets use to exercise between 8-10 weeks.

However, they are basically talking about standard exercise and muscle growth. Cardio is a bit different as your are working your heart muscle and an ab or arm muscle. You can continue for many months with the same cardio exercise if you don't feel burned-out from it. If you do find that you are hitting a plateau, just up your speed for 15 seconds every five minutes or so. This will help you get though the plateau-you don't have to give up your treadmill.