I have learned that there are 12 ways to lose weight and keep it off. A change in lifestyle is highly essential, in fact, it is the SECRET to weight loss. This lifestyle change must first be initiated internally, meaning that this includes a change in one's mindset, habits and character. Yes, at first it is like trying to start life all over again, but later it becomes YOUR LIFE. In fact, you will be happier, confident and positive, which would help you achieve your goals and dreams. :D
Lifestyle change is not the only necessary tool in long-term weight loss. The second one is keeping a food diary. Here's the reason why keeping a food diary is essential:
"Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals."
-http://www.thedietchannel.com/weightloss.htm
Exercise is the key to a successful weight loss. A person who is faithful in exercising is a person who will enjoy weight loss for a long time. Find a workout that offers convenience and enjoyment. Consider your daily activities and MAKE TIME for exercise. Allot time for your workout.
Aspire for good health instead of weight loss. This is very effective because, psychologically, there will be no hindrances when aspiring for good health; while aspiring for weight loss allows insecurities to surface from inside which in turn will handicap your efforts towards losing weight.
Conscious eating includes finding out why you overeat. It is a significant skill to learn to deal with emotions (without food) that cause you to overeat. CONDITIONING is a successful tool in dealing with these emotions without the comfortable outlet of eating. Conditioning includes addressing emotional and behavioral issues.
"...the developmental skills of self nurturing and effective limit setting. The skills are taught and practiced repeatedly in therapy until the participants use them automatically. "Our earlier research suggested that once the skills became integrated, a trend toward persistent emotional and behavioral balance followed," Mellin said. "Participants reported eating less not because they were complying with a diet but because they stopped wanting the extra food."
Each developmental skill involves asking oneself two sets of questions, Mellin said. The self-nurturing skill questions are: "How do I feel? What do I need? Do I need support?" The limit-setting questions are: "Are my expectations reasonable? Is my thinking positive and powerful? What is the essential pain and the earned reward?" The skills are designed to internalize responsive self-parenting and to create emotional balance. When one is emotionally balanced, then he or she is less likely to go to excess, Mellin said.
-http://pub.ucsf.edu/newsservices/releases/2004010235/
Remember that fat loss is best achieved when weight is lost slowly. A healthy weight loss is 1-2 pounds per week. One pound of weight is equivalent to 3500 calories.
Remember also that: Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
Best weight loss plan: substitute foods instead of eliminating them.
Simple truth about weight loss:
Many people think weight loss is like emptying a bucket with a ladle. A scoop out of the bucket today, tomorrow, next week will eventually empty the bucket. Not so with our bodies. When we decrease our food intake, our bodies try to absorb and store more calories the next time we eat in excess of what our body needs. So, even though we are cutting down most of the time, we will not lose weight if we get extra calories part of the time.
Factoring exercise into your weight loss plan:
You can exercise more to lose weight, but beware of this idea. Most people don’t realize how much exercise is needed to lose weight without cutting calories. Plus, exercise increases appetites. If a dieter can avoid eating any more than was consumed before the diet and can burn off an additional 500 calories every day, that person can lose a pound a week. One mile, walked or run, or five miles on a bike, burns 100 calories. If you can do five miles a day—every day—and not eat any more no matter where you are or what you are doing, you can lose a pound a week. Or, you can cut 250 calories per day and do two and a half miles to accomplish the same thing.
Everyone can lose weight. Not everyone can or should be skinny, but everyone can reach a normal, healthy weight. It requires an acceptance that we cannot eat all we want, whenever we want. We can enjoy food and the occasions in which food is served, but our food intake must be balanced with our activity to achieve and maintain a normal weight. -http://www.thedietchannel.com/Weight-Loss-Truths-and-Myths.htm
Most importantly, don't forget to enjoy life while dieting!!
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