Weight loss plans: 5 Working Steps to a Healthy Permanent Weight Loss

Spread the love

Working steps for permanent weight loss

One of the biggest single problem people have today is overeating and becoming overweight. It’s easier to overeat and become overweight than to eat less and attain some permanent weight loss.

From statistics, more than 60 per cent of Americans are officially overweight, and more than 30 per cent are obese. Obesity is being more than 30 per cent of the normal weight. There is arguably no area in which self-discipline is more necessary than in getting your weight under control and then keeping it under control for the rest of your life.

Diets don’t work

What these mean that no matter how you starve yourself to lose weight, you’ll most likely get the weight back as soon as you eat. Reasons being that we all have a metabolic rate i.e. the amount of energy used by an animal per unit of time. This metabolic rate is set over the course of your lifetime by the amount of food you eat to the amount of exercise you do to burn it off.

People diet and lose weight with the idea that as soon as they dropped a certain number of pounds, they can reward their self by overeating. That is to say that they use the idea of filling up on food as the reward for losing weight in the first place.

It will be more profitable if you reward yourself with gifts that do not involve food like buying clothes that fit your new look, by going for vacations with family and friends and placing a bet with a friend that you’ll retain your weight loss for at least a year.

We all have a set point, that is where your weight is set like a thermostat and to which your weight returns no matter how you diet. To lose weight permanently, you must reduce your set point. This can be done by a gradual process of permanently changing the quality and quantity of what you eat without intending to go back. Remember, if you are overweight, it has taken you many years to get to where you were today. Be prepared to invest a lot of time getting back.

5 Working Steps to a Healthy Permanent Weight Loss

Below are a few steps to be taken for permanent weight loss:

Be ready

Losing weight is a decision and you should be ready to go extra miles to achieve this. Just like all things, consistency is key and this also requires mental readiness and preparation because losing weight requires time and effort.

Set goals

There is no standard to weight loss. Whoever is losing weight knows the setpoint he wants his weight to be. This is you setting goal to what you will weigh and maintaining it forever if need be. When setting goals you also need to keep in mind that they have got to be safe and realistic goals. Setting goals enables you to have a perfect layout of what you’re aiming at or hope to achieve.

Monitor yourself

Just like everything, it is a gradual process and one can monitor his/her improvement. The best way I normally recommend is using clothes. You can easily know how far you’ve gone by how well your clothes fit you or don’t fit you. You could also try weighing yourself from time to time. Monitoring yourself enables you to keep yourself in check as well as Instill self-discipline.

Exercise

The role of exercise in weight loss cannot be overemphasized. The main key to weight loss is burning as much calories as possible and exercising is the best way to doing just that. Exercising also helps increase metabolism as well as lean body mass. Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. Many other exercises can also help boost your weight loss efforts.

Eat moderately

This is healthy eating by getting a variety of food in moderation and not making any food forbidden. Eating a moderate and varied diet can help with weight loss, weight control and help you stay healthy. Moderation, however, is a subjective term. Still, guidelines can help you take in a reasonable amount of food. You just need to pay attention to them. Also, don’t go overboard on food that does not support weight loss.

These foods include:

Sugar

Eliminating the intake of sugar helps in losing weight permanently and helps to enjoy high levels of health and energy. These simple sugars should be avoided and they are contained in candy, cake, pastries, soft drinks, canned food and all other forms of sugar that people consume in large quantities every day. You require no additional sugar to enjoy superb levels of physical health. Simply by eliminating all sugar and its products from your life can make you lose as much as one pound per day.

Salt

Eliminating salts will go a long way to helping you lose weight. The more salt in your body, the more your body retains water to balance your system. If the reverse is the case, you can drink as much glass of water as you need and take them out as they refresh your body. Reduce your salt intake today as majority of the food we take already contains salt and there is no need to pack additional salt in meals.

White flour products

There is no food value in white flour product. They are inert substances from which all nutrients have been removed. These meals include breads, pastas, buns, rolls and anything else made with white flour.

Some Types of Alcohol (Especially Beer)

Alcohol provides more calories than carbs and protein, about 7 calories per gram. Drinking alcohol in moderation seems to be fine and is actually linked to reduced weight gain. Heavy drinking, on the other hand, is associated with increased weight gain. So If you are trying to lose weight, you may want to consider cutting back on alcohol or skipping it altogether.

The bottom line is to reduce your intake of highly processed foods and take more proteins because it is the most important macronutrient when it comes to losing weight. Not only will it help you lose weight, but it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.

Kindly share and leave your comments below.

Is it possible to lose weight and gain muscle at the same time

Drinking-Water Health Benefits: 15 health benefits of drinking water

How to effectively build muscle and lose fat

5 unknown health benefits of food supplements

Health benefits of the Nigerian local rice

Always remember,