These days we generally find that people around the world are going through a weight-loss program day by day. Well, it can be well prevented by a simple set of preparations or lifestyle changes for a happy life.
People don’t pay attention to a healthy lifestyle, and once they are overweight they generally want loose weight fast for many reasons such as they wan to be healthy and some are concern about their looks.
It is a lot easier to avoid overweight rather than to try losing them later. The one thing we all must know that weight gain is likely to happen again if we do not take forward-looking steps to stop it.
Health professionals say that the majority of people who are into losing weight generally tend back to their old eating habits. Despite a weight gain, you can halt it from happening, experts say there are plenty of ways to avoid excess overweight simply by becoming social acceptance or going beyond vanity.
Step 1: Try To Reduce Stress
I think this should be the first step with which you should start; it is a more powerful way than dieting. When the person remains in stress for longer it causes the body to release cortisol, a hormone that helps us copes with physiological stress. In short, the adaptations body in response to stress is contrary to weight loss.
The cortisol released in the body promotes fat storage and suppresses the production of other hormones that promote building lean muscle mass. To overcome this you must try yoga, a meditation that will be helpful in many ways make and you will find a way to leave healthy without tensions.
Step 2: Yes Just do it
In order to succeed in weight loss, you will want to lose weight. In order to lose weight you must make a commitment to yourself and not just say you want to lose weight. The best way to succeed in weight loss is to commit, write it, and stick to it and make it a goal.
One’s goal doesn’t have to be just about the weight you lose or want to lose. One must write a goal for achieving it, measuring your body or percentage of loss of body weight or it may be by desirable size clothing. Make an aim and set your goals in such a way that they are easily achievable.
For an instant you make an aim to lose 15 pounds before any important function such as birthday, Christmas, marriage. Once the bigger goals are set by you there is a need to set a smaller goal to make sure your agenda is achieved on your long-term goal. Make a track record of your goals by using various methods such as a food journal, exercise chart, or a weight loss chart.
Maintaining a food journal is the best way to keep track of the foods you eat, the amount of water you drink, the record of daily exercise performed, write it daily to achieve these objectives. You can even keep track of how healthy you feel throughout the day. This way keeping a journal with you will always remind you to stay committed to your weight loss.
Step 3: Get Active And Be active
Being active is an important key for weight loss programs; you must always need to get moving if you want to achieve the goal to lose weight. However, you start an exercise program keep moving and gradually go on increasing the time period.
It is not necessary to start hard and fast with many hours of exercise. Start with just walking it takes no special equipment other than a good pair of shoes. Walking at a pace that is good for you to walk for twenty minutes, three times a week. After a week try to walk a little faster and increasing the time.
Then try something new such as start walking with light soup cans in hand and then gradually move to hand lightweights. This way it will help to remove excess fat and burns calories. Stretch your both hand as long as you can while walking this will burn more calories because of their higher metabolic rate.
Step 4: Be social
Being social can be very useful in achieving the goal of a weight loss program. Weight loss itself is a challenge alone, look for a weight loss support group online or a forum, you can also find many groups of Facebook these days. If you do not prefer going online you can start your own support group at your home, office, club or someone else’s where you can get support.
The benefit of group’s weight loss program is that it gives you the challenge to do more best than others, give you chance to achieve a goal. You can include family, friends, coworkers, or even your neighbors in your weight loss support groups. If you find a problem in making or finding groups you can take help from various companies that offer weight loss programs sometimes a little advice can make a trick.
Step 5: Stop Bad Habits
Another most difficult task in weight loss programs is the person’s bad habits which they must change. It is not necessary that we should everything that is in a plat, it’s time to make a change. Most grew up knowing that you have to eat everything on our plates because there are starving children in Africa. You can help people by making a donation, not by eating whole food on the plate and inviting obesity with many diseases.
The most important factor of weight loss programs is that we must always listen to our bodies and stop eating when we are full. We must always eat in smaller portions of our food, avoid second dinner or lunch. Make a habit to eat 6 small meals instead of three large ones. Never skip breakfast, a morning snack, lunch, tea, dinner, have an afternoon snack.
Step 6: Be in Kitchen
The most common reasons for weight gain are overeating. This is related to some of the worst of habits or style of eating; most of the people do not eat their food on the kitchen table. Most people eat either standing or doing some other things like seating in front of the television.
The dietitian experts say that while watching TV people generally eating large portions of food about 25% to 50% more. While eating our focus should be on what we are eating this way we can chew food properly, saliva can make food tastier and easy to digest and solve some problems of obesity.
So it is a necessity that we stay away from our family room to stay in the kitchen for eating. During eating make sure that you eat slowly paying attention to what you are eating, how much you are eating and catching the signal of the hunger that it is complete, have excessive eating can feel miserable.
Step 7: Throw Out Temptation
In order to remain true to your weight loss regime, you must remove all temptations from your freezer, cupboards, and vehicle. Replace sweets, fast foods, fatty foods with the right foods such as puddings or sugar-free gelatin it is a wonderful way to take care of that sweet tooth in a right portion without adding many calories.
The other healthy snacks you can shift to is eating low-fat popcorn or popcorn flavored low-fat corn it is another wonderful replacement. Make sure that you do not eat unhealthy foods for a couple of weeks to achieve the first step of your goal.
If you feel hunger beside lunch or dinner time keep a bag of crunchy vegetables like carrots, beetroot, etc., it will help to fill with hunger. The most benefit of eating crunchy vegetables is that it tends to meet your increasing hunger and is lower in calories.
Step 8: Try something new
Trying something new or doing new things always makes your life more exciting. The same applies to the foods, get bored eating the same thing week after week. Once you feel bored eating the same foods it will tempt you to fall back into your old habits.
Eat a little something from each of the major food groups, including fruits, vegetables, protein, dairy, whole grains, and fat. In order to maintain energy, eat a portion of food rich in protein with most meals, including eggs, beans, lean cuts of meat and fish. Eat at least five to six small meals every day and nine servings of fruits and vegetables a day.
If you are watching your sugar, also see the amount of fruit consumed. Eat more vegetables than fruits and also eat a variety of vegetables and fruits. Do not just eat the same foods every day make a chart for it so that you can varieties of vitamins and minerals from it.
The bread, pasta, and cereal you eat needs to be whole grain, if not used to whole grain pasta, then mix with regular pasta and gradually add whole grains growing until you get used to it. It is necessary for your weight loss programs to have carbohydrates and high fiber the whole grain bread and pasta will help to speed up your metabolism.
Remember the dairy products that you consumed should be low-fat or fat-free. Your body needs a certain amount of good fats so make sure you are eating good fats, such as olive oil or safflower. Be sure to read the labels and stay away from foods that have Tran’s fats as they very bad for you.
Step 9: Watch What You Drink
It is also an important aspect of a weight loss program, so always keep a watch on what you drink. First of all, you must drink clean water of chlorine, at least six glasses of good quality water are necessary. You can also drink green tea it can also help you to lose weight.
It is generally seen that most of the people do not track or think about the number of calories in their beverages. A regular cola flavor has more than 100 calories equal to 10 teaspoons of sugar. Various Fruit juice drinks available in the market are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.
The same is applied to alcohol most alcoholic drinks have lots of sugar and are high in calories. The Alcohol is converted to fat and sugar in your body so limit your drink. Save it for special occasions and try to consume low-calorie beer or wine.
Step 10: Satisfy the Sweet Tooth
Satisfying the sweet tooth is very important to carry on your weight loss program that will motivate you to continue furthermore. In your weight loss journey, there will be times when you will crave something sweet. If you tempted to it then have a little piece of what you want to eat.
It is better to have a small piece of it rather than ignoring it, as you might have deprived for so long. Do remember that you do not get into the habit of eating this way every day though. Occasionally it is acceptable, but not every day.