30 Dec Long Term Weight Loss Strategies
Are you always on that quest to shed a few kilos and finding it more like a being on a see saw? What is the lowdown on losing weight successfully over the long term? There are a few common traits that studies have found help those who lose weight manage not yoyo back and forth. Keeping your body in shape means a long term commitment to making changes in your lifestyle that are lasting. Here are some pointers as to what has been found to help shed weight and keep it off too.
Monitor yourself – weighing yourself daily and keeping a food diary was found to contribute to more successful weight loss as it helps you keep track of yourself
Eat mindfully – chew properly and savour your food, that way you are less likely to overeat as you will know when you are full. Don’t eat until you are stuffed, follow the nine tenth rule and stop before you are full. Sit down and have a meal at the table instead of eating in front of the telly where you can be distracted and overeat or not bother to chew properly (this was also found to be a factor in some studies)
High Protein Breakfast – eating a breakfast high in protein regularly has been significantly linked long term weight loss, as protein is digested more slowly and slows the production of ghrelin, a hormone that tells our brain that we are hungry.
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Shift your focus – choose healthier foods; snack on nuts and wholefoods rather than refined carb sweets, that way you needn’t feel deprived. Keep healthy snacks handy
Smaller portions – it may sound strange, but try using a smaller size plate – it was found that it made people reduce their portions sizes!
Catch Yourself – if you slip up, don’t get caught in a downward spiral of despair, pick yourself up and keep going, the quicker you rectify a slip up the better
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Reduce Hidden Sugar – many foods have hidden sugar in them, check your lables for foods that have sugar in the first 5 ingredients and be aware of other names for sugar such as things that end in –ose (dextrose, maltose, lactose) and syrups such as corn syrup, malt syrup and cane juice
Be consistent – eating regular meals is important as a structured eating plan helps you focus on the right foods and avoid pitfalls and cravings.
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Exercise – regular physical activity is something we all know burns those kilos, even if you just go for a brisk 15 minute walk every day
Healthy Fats – avoid trans and saturated fats in processed foods but good fats can be your ally. Helping to lower cholesterol, protect from heart disease and prevent depression. They also help you absorb your food’s nutrition better as some vitamins are fat soluble. Drizzle olive oil on your salads and throw some walnuts into your oats or cereal and include avo in your diet.
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Think holistically – think about which foods are unprocessed and brimming with healthy, natural nutrition that will leave you satiated instead of purely analyzing calories
Don’t tempt yourself – if you are avoiding certain foods, don’t have them in your house. Rather find healthy, tasty replacements
Weight doesn’t always equal fat – weight distribution is important – fat around your waist isn’t a good sign, but if you are training, your muscles may take on more mass and become heavier too.
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