Precious Information for Permanent Weight Loss

Losing fat is not difficult. We all know that to lose fat, we
have to burn more calories than we consume. It takes more than
knowing what to do; you must develop behaviors, which keep you
doing what you know. The most difficult part of losing weight is
to keep it off. Americans spend more than $33 billion annually
on weight-loss products and services, but only one-third of
those who try to lose weight do what it really takes: eating
fewer calories and exercising more. The problem is that lots of
people take drastic measures to lose weight fast, but they can’t
keep up with the paste. They’ve been on every diet imaginable.
Small changes can be as effective as large ones and result in
long-term improvements in your health. You have to establish
good eating habits that can be maintained easily once the ideal
weight is achieved. People are so focused on fat or carbs,
they’re blind to the huge portions of calorie-dense foods they
are being served, not to mention the huge portions we serve
ourselves. As a result, 64% of Americans are overweight, as
opposed to 47% 25 years ago. Long-term weight loss success
occurs after many months of slow, steady body fat reduction
through increased exercise and healthier eating. Make a decision
to lose weight This is the very first step. You must be able to
answer these questions. I invite you to write them down. Why do
I want to lose weight? Why didn’t I succeed to lose weight or
maintain my weight? What are the actions that I took in the past
but ended up with a negative result? Why do I eat too much? To
increase the pleasure or to avoid the pain? How do I fell today
being overweight. What are the consequences on my physical
health, my self-esteem, my personal image, my relationship with
others, my love life, my work, etc.? If I don’t change my
lifestyle, what will be the price to pay in 2,3 or 5 years from
now? Learning what to eat is half the mission getting to your
ideal weight and staying there. You must also develop new eating
habits that become your eating character. Managing your weight
is a lifestyle, it’s someone you become, and not something you
try. Set your goals Too many times, people are focused on
getting started and no on what the finish will be. If you don’t
know what you want or what you are doing, you will be less
likely to go where you want to go. If you don’t have a picture
of what you want in your mind, you will be less motivated.
Setting the right goal can help you get there if you’re
passionate about what you want and understand why you want it.
Start by writing down a goal that is specific and realistic, and
then devise a plan that covers tactics for overcoming obstacles.
To keep yourself motivated, include short-term goals that are
within reach. You must define your goals in positive terms.
Write down what you want to happen not what you don’t want. Be
as precise as possible. You have to be able to know if you’ve
reached your goals. You have to know exactly what you will look
like and what you will feel. You have to know that you’ve
finally made it. Keep the situation in hand. You must not wait
until you are happy or until things change by themselves. Make
sure that your goals only concern the things you are able to
take action on and in control. Eat more often The most difficult
part of any weight loss program is dealing with food cravings.
You can prevent cravings by eating enough throughout the day.
Break your meals down into 5 or 6 small ones. Eat nutrient-dense
foods Fat burning compatible foods are high in fiber, high in
water content, and low in sugar and fat. The idea is to consume
foods that are as close to their natural state as possible. The
right foods to include are: Lean proteins (chicken, turkey,
fish, sea food, lean meats) Fresh fruits and vegetables Beans
and legumes Unsalted, oil-free nuts and seeds Whole grains
cereals (whole wheat bread, whole wheat pasta, brown rice,
couscous) The wrong foods to avoid are: Foods and beverages with
sugar White flour, white pasta, white bread, and white rice
Chips, cookies, bakeries, chocolate and candies Processed foods
containing saturated fat, trans fat or hydrogenated oils Foods
that sugar or fat appears first or second on the list of
ingredients. No matter where the calories come from, eating more
than you burn will make you gain weight. Some foods are easier
to overeat though. High-energy-density foods, that have little
fiber or water content, take up very little stomach space. Bust
the cycle of overeating We often overeat because we are
emotionally hungry. That emotional hunger draws us into a cycle,
in which emotions trigger overeating, which in turn triggers
more stress, depression, boredom, fear, loneliness and emotional
emptiness. And so the cycle continues. You have to understand
why you overeat, then use the appropriate strategy to get your
brain and your body on the same healthy path. Here are some
solutions, when you’re on an urge to eat: Move. Go for a walk or
a run or jump rope for 60 seconds. Ride it out. Create a
distraction. Call a friend, take a bath, read a book, listen to
music. Eat something other than bad foods. Eat a small amount of
healthful food. Talk to yourself. Ask “Am I really hungry?” When
you discover a distraction or strategy that helps you cope with
externally triggered eating, note it on a list, and refer to
this list the next time. Eat satisfying food. Instead of filling
up on junk, eat healthful, nourishing foods that please your
palate. Stop eating when you’re full. After a binge, reflect on
what contributed to it. Discover nonfood ways to cope. Before
you start binging, ask yourself: “Is that what I really need?”

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