Healthy Habits Strategies to Lose Weight For Life
You can lose weight permanently. But, it is not easy to do. The important thing you should do is make a commitment to gradually implement healthier eating habits for the rest of your life. Here they are :
- Eat a low fat, high carbohydrate diet.
- Eat breakfast every day.
- Eat five small meals throughout the day.
- Do not restrict foods.
- Limit sugar and bring on the fiber.
- Take an exercise.
- Stay away from gimmicks.
- Change your lifestyle.
- Recover from relapses quickly.
- Keep a food journal.
Tips for Keeping the Fat Content of The Diet Down
Current dietary recommendations suggest that no more than 30 % of a person's total calories should come from fat. But, it's very difficult to do because there are a lot of fatty food that offered to us. How we can reduce the fat content of our meals? Here some tips to keep the fat content of our diet down:
- Cut away and discard skin from meats such as chicken.
- When eating out, don't order foods with cream-based sauces, such as fettucine alfredo.
- Trim all visible fat from meat, both within the cut and along the edges.
- Layer vegetables over baked potatoes to reduce any tendency to add butter, margerine, or sour cream.
- Request salad dressing and other condiments on the side so that you can control the amount you use.
- Eat more vegetables, fruits and breads in place of meats and cheeses.
- Use jelly and apple butter in place of butter and margarine on toast, bread and bagels.
TIPS TO CHOOSE A WEIGHT LOSS PROGRAM
- Make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals and protein. The weight loss diet should be lower in calories (energy) only, not in essential vitamins or minerals.
- Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss.
- Be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods.
- Your doctor should evaluate you before you start and you should be examined and monitored by a doctor during the program.
- Include plans for weight maintenance after the weight-loss phase is over because and is not consistently implemented in weight-loss programs.
- The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.
- To be safe and effective, any weight loss program must address the long-term approach or else the program is largely a waste of money and effort.
TIPS FOR YOUR DIET PROGRAM
1. Eat less portion of food, not less quantity of food
Do not missing one of breakfast or dinner. In fact, breakfast is very important as main energy during the day and to reduce sugar or fat consumption when hungry.
Besides, eat regularly (3 times a day) will increase body metabolism that help reduce body weight because fat and calorie burning will be easier. Vice versa condition happen when you are hungry, where metabolism will decrease naturally.
2. Do not restrict to consume only one group of food
Diet that suggest you not to eat carbohydrate or fat, only fruits and vegetables, is not good for your health, because it can not fulfill your body need of vitamins and minerals, especially for teenager. The Body need balance calorie and nutrition to keep it fit. Choose low fat food instead of no fat at all.
3. Do not consume too low calorie
Women need 2000 calories per day, man need 2500 calories per day. If the calorie intakes only 1000 or less, it will cause low metabolism and anemia.
Exercise can increase body metabolism so that fat and calorie burning increase as well, so that body weight will decrease faster.
5. Do not eat salad
Salad is good, but you should remember that the mayonnaise contains high fat.
6. Drink low fat and high calcium milk
Drinking milk everyday is still needed, especially low fat and high calcium milk because it will build strong bone and give nutrition to your body.
7. Do not loose weight dramatically
It is better that the body weight decrease not more than 1-2 kg in a week because it can provoke another health complication, such as heart and kidney, that work hard to replace glucose deposit in the blood. This can affect your health.
Source :PTPhaphros.co.id
TIPS TO PROMOTE WEIGHT LOSS BY PHYSICAL ACTIVITY PROGRAM
- Set a schedule and try to keep it. For example, 15-minute walk around the block each morning and evening.
- Do not try too hard at first can lead to injury and cause you to give up.
- Get a friend or family member to join you. Motivate each other to keep it up.
- Cross-train. Alternate between different activities so you don't strain one part of your body day after day.
- Set goals. Gradually build up your program and set new goals to stay motivated.
- Reward yourself. At the end of each month that you stay on your exercise program, reward yourself with something new, for example, new clothes, a compact disc, a new book, etc, something that will help keep you committed. But don't use food as a reward.
- If you have a chronic health problem or a family history of heart disease at an early age, be sure to talk with your doctor before launching a new physical activity program.
TIPS TO PROMOTE WEIGHT LOSS BY CALORIES SAVING
Increase Fruits
- Eat a medium apple instead of four shortbread cookies. You'll save 80 calories.
- Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You'll save 230 calories.
Increase Vegetables
- Have a hamburger that's 3 ounces of meat instead of 6 ounces. Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach. You'll save more than 200 calories.
- Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables. Use a small amount of vegetable oil. You'll save 50 calories.
Increase Fat-Free Or Low-Fat Milk Products
- Have a 1/2-cup serving of low-fat frozen yogurt instead of a 1/2-cup serving of full-fat ice cream. You'll save about 70 calories.
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DIET MOTIVATION TIPS FOR SUCCESS ON WEIGHT LOSING
Set Realistic Goals for Diet Success
One of the strongest predictors of long-term diet success lies in setting the right goal at the start. If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail. So, setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.
Go Slow
Diet success entails making real lifestyle changes, and that does not happen overnight. People who are starving get irritable and have a higher failure rate. If you cut back 200 calories a day, you will not even realize it and the weight will come off and stay off. If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you will be less frustrated
Expect Setbacks
Everyone is bound to give in to temptation from time to time. The danger is not a single splurge but letting it become an excuse for an all-out binge.
Do not Be a Perfectionist
So what do you do if you have scarfed down a pint of ice cream before noon? Bottom line when you slip up : forget about it and think that tomorrow is a new healthier day.
Use the Buddy System
Finding other people with similar goals can greatly improve yours odds of diet success. Having a support group to turn to, whether it is your family or people in a weight-loss chat room, can make all the difference for diet success.
Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You have been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly, the scale stays stuck for several days in a row. Turn it around and congratulate yourself on the diet success you've had so far. This is a natural part of the weight loss process. When you hit the plateau, you may want to try something slightly different to jump-start your diet. Commit yourself to expending an extra 100 calories a day with walking, for instance. And look honestly to see if you are backsliding in little ways with your eating. A few minor adjustments and you will soon be back on course.
Reward Yourself
Dieting is hard work and it is not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related.
Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It is important to remember that healthy eating is a lifelong goal, not a one-time project. You may want to consult an expert to help create a diet or exercise plan that works for you. An expert can help you get off on the right foot and maintain your healthy habits even after you have reached your ideal weight.
Source : WebMD Reference
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