An estimated 45 million Americans go on a diet each year. Many of those have been going back and forth between losing and gaining the same weight back and forth. The question many of us have is how to lose weight and keep it off? These tips will help most any dieter.
Smaller More Frequent Meals:
Three meals a day are bad when you’re trying to lose weight. One meal a day is worse. When you are eating large infrequent meals, your body goes into starvation mode, where it tries to store everything it can, in case there’s no food tomorrow. It’s a survival instinct built into us long ago. It kept our ancestors alive through harsh winters when food was very scarce. Try eating three small meals and three healthy snacks spaced evenly through the day. This keeps the body fueled and breaks the metabolism out of starvation mode.
Balanced Carbs and Fats:
The body needs fat to function properly. Fats also help to make you feel full. Try to stick to unsaturated or polyunsaturated fats where ever possible, but you need to be getting about 20% of your total daily calories from fats.
Carbohydrates are also important for your body. Carbs are the resource your body uses to produce energy, especially when you exercise. If you use slower digesting complex carbohydrates, you will feel full for a longer period of time. If you crave simple carbohydrates, try to have them just before or just after your exercise sessions, to boost energy.
All the dieting in the world isn’t going to work if you don’t burn off calories. If you’re not quite up to a full gym routine, start slow. Park far away from the store and walk. Use the stairs instead of the elevator. Go out dancing instead of the movies. Move as much as you can, when you can. Before long, you’ll be ready for more intense workouts.
As I’m sure you’ve been told before, you didn’t put the weight on overnight and it won’t come off overnight. Slow steady progress is the goal if you want to take the weight off and keep it off. Crash diets only serve to deplete the body’s energy and muscles. If you work towards taking the weight off slowly, changing the way you eat, and getting more exercise, you’re more likely to keep the weigh off long-term.