How to lose Weight and Maintain

Diet tips and will make you crazy.

Maintaining a healthy weight in our large-scale eating and running weight culture can be challenging, losing weight and struggling. If you have tried before and don't lose weight, you may believe that the diet won't work for you. You are probably right. Some diets have no effect at all, and not a diet that works for everyone. Our bodies often react differently to different foods. However, there is no easy solution to weight loss, but there are many steps you can take to develop a healthier relationship with food, suppress emotional stimulation to overeating, and achieve lasting weight loss success.

What is the best diet for healthy weight loss?

Holding any diet book, it would argue that it successfully loses all the weight you want and keeps all the responses. Some claim to be shorter and exercise more, others claim to be the only way to go low-fat, while others are prescribing carbohydrate cuts. So, what should you believe?

The truth is that there is no "all fit for one size" solution to eternal healthy weight loss. What works for one person may not work because our body reacts differently to different foods depending on genetics and other health factors. Finding the right weight loss method for you will take time, experiment with patience and dedication, and other foods and diets.

Some respond well to calorie counting or similar methods of restriction, while others respond more freely when planning weight loss programs. Simply avoiding fried foods or cutting refined carbohydrates can set them up for success. So, don't be too discouraged if a diet that worked for others doesn't work for you. Don't hit yourself if your diet is too restrictive. Ultimately, a diet is only suitable if it can get stuck over time.

Four popular weight loss strategies

1. Reduce calories.

Some experts believe that if your weight management is successful, you come to a simple equation: lose weight if you eat fewer calories than you burn. Easy, right? So why is losing weight so difficult?

Losing weight is not a linear event over time. Reducing calories can cause you to lose weight in the first few weeks. You eat the same number of calories, but not lose weight or lose weight at all. 

Because when you lose weight, your body fluids and fats disappear, your metabolism slows down, and your body changes in different ways. So, to keep losing weight each week, you need to keep losing calories.

Calories are not always calories. Eating 100 calories of fructose corn syrup may have a different effect than eating 100 calories of broccoli. The trick for sustained weight loss is to throw away foods that are full of calories, but it doesn't turn into foods (like vegetables) that make you feel like candy or fill up with no calories.

Many of us do not always simply eat to satisfy hunger. We can also eat food for comfort or to relieve stress-quickly get away with any weight loss plan.

2. Carbohydrate cut

Another way to look at weight loss is not to consume the problem too many calories, but to check how the carbohydrates accumulate in the body after eating, especially the role of hormone insulin. When eating, the carbohydrates in food enter the bloodstream as glucose. To check your blood sugar level, your body always burns this glucose before fat breaks.

Eating a lot of carbohydrate-rich meals (pasta, rice, bread, or French fries, etc.) releases insulin, all of this glucose into the blood. In addition to controlling blood sugar levels, insulin does two things. Fat cells release fat, preventing the body from burning with fuel (because the priority is to burn glucose). The body does not burn. As a result, you gain more weight and your body needs more fuel, so you eat more. Insulin craves carbohydrates because it burns only carbohydrates, so a vicious cycle of carbohydrate intake and weight gain begins. Reasoning is necessary to lose weight. Just reduce your carbohydrate intake.

Most low-carb diets support replacing carbohydrates with proteins and fats. This can have some negative long-term effects on health. If you try a low-carb diet, you can reduce your risk and limit saturated and trans fat intake by choosing protein, low-fat dairy lean meat, fish and vegetarians, and eating a lot of leafy greens and colostrum.

3. Cut the fat.

It is the mainstay of many diets. If you don't want to eat fat, don't eat it. Walk down the grocery store aisle and you will be bombarded with reduced snacks, dairy products and packaged food. However, while the low-fat option exploded, the rate of obesity increased. Why is a low-fat diet not working for us?

Not all fats are bad. Healthy or "good" fats can actually help you control your weight, manage your mood and fight fatigue. Avocados, nuts, seeds, soy milk, tofu, and unsaturated fats found in fatty fish can help fill vegetables. For example, adding a bit of delicious olive oil to your vegetable dish will make eating and improving your health easier. The overall quality of your diet.

We often make tradeoffs wrong. Many of us make the mistake of changing fat because of the empty calories of sugar and refined carbohydrates. For example, instead of eating whole-fat yogurt, we eat low-fat food with sugar to compensate for the loss of taste. Or we turn fat breakfast bacon into muffins or donuts, which leads to a sharp rise in blood sugar.

4. Follow the Mediterranean diet.

The Mediterranean diet emphasizes eating good fats and carbohydrates with large amounts of fresh fruits and vegetables, nuts, fish and olive oil, and meat and cheese are not suitable. The Mediterranean diet is more than just about food. Regular physical activity and sharing meals with others are also key components.

Whatever weight loss strategy you try, it's important to stay motivated and avoid the pitfalls of taking a regular diet like emotional eating.

Emotional eating control

We do not always eat simply to satisfy hunger. Too often, we turn into food when we are stressed or anxious, which can ruin our diet and pack it in pounds. Do you eat when you are worried, bored or lonely? Do you have a snack in front of the TV after a stressful day? Recognizing emotional eating habits, you can make every effort to lose weight. When you eat:

Stressed-Find a healthy way to calm yourself. Try to soak in yoga, meditation or a hot bath.

Less energy -Find another mid afternoon pickup. Walk around the block, listen to energizing music, or take a nap for a while.

Lonely or boring -Reach out to others without going to the refrigerator. Laugh, take a dog for a walk, or go to the library, shopping mall, or park where people are.

Instead, practice a careful meal.

Avoid confusion while eating. Try not to eat while working, watching TV or driving. It is too easy to overeat without mind.

Pay attention. Enjoy the smell and texture of food slowly. When the mind wanders, pay attention to the food and the taste will return smoothly.

Mix things. You can focus on your eating experience. Use chopsticks, not forks, or utensils with non-dominant hands.

Stop eating before you are full. It takes enough time for the signal to reach your brain. Don't think you should always clean your dishes.

Motivation

Permanent weight loss should change your lifestyle and food choices healthy. Stay motivated:

Find the cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support that affects weight loss and lifelong health. Request support in the form of a family, friend, or support group to get the encouragement you need.

Slow and steady wins the game. If you lose weight too quickly, your body and mind will paralyze and drain and drain. You lose 1-2 pounds a week, so you lose fat rather than water or muscle.

Set goals to keep you motivated. Short-term goals, such as an introduction to bikinis for the summer, usually do not want to feel confident or like to work for the health of your child. When temptation goes, you need to focus on the benefits and stay healthy.

Use tools to track your progress. Keeping a smartphone app, fitness tracker or simply a journal will help you keep track of food you eat, calories burned and weight you lose. Viewing the results in black and white can help motivate you.

Get enough sleep. Lack of sleep stimulates the appetite and wants more food than usual. At the same time, it keeps you feeling satisfied and wants to keep eating. Lack of sleep can also affect motivation, so aim for good quality sleep for 8 hours at night.

Reducing sugar and refined carbohydrates

Especially when targeting carbohydrate reduction, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice and sweetened breakfast cereals. Replacing refined carbohydrates with grain substitutes and eliminating candy and desserts is only part of the solution. Sugar is lurking in a variety of foods, such as canned soups and vegetables, pasta sauces, margarine and many reduced fat foods. Since the body has got everything it needs from naturally occurring sugar in food, all this sugar brings many empty calories and unhealthy spikes in your blood sugar levels.

Less sugar can mean a thinner waistline.

The calories from fructose (found in sweet drinks like soda and processed foods like donuts, muffins, and candies) attach more to the fat around your belly. Reducing sweet foods can thin your waist lines and lower your risk of diabetes.

Fill it with fruits, vegetables and fiber.

Even if you cut calories, it doesn't necessarily mean you should eat less. High-fiber foods such as fruits, vegetables, beans, and whole grains are easy to fill and great for weight loss because of their high capacity and long digestion.

As a rule, you can eat enough fresh fruit and not stiff vegetables before you overeat.

Eat vegetables raw or steamed, not fried or breaded, but seasoned with herbs and spices or a little olive oil.

Add the fruit to that sugar cereal-blueberries, strawberries and sliced ​​bananas. It has a lot of sweetness, but has fewer calories, less sugar, and more fiber.

Just add healthy vegetable choices like bulk sandwich lettuce, tomatoes, sprouts, cucumbers and avocados.

High calorie chips and dips instead of carrot or celery and hummus snacks.

Add more vegetables to your favorite main course. Make your dish richer. Even pasta and stir-fry can be a diet-friendly food by reducing noodles and using lots of vegetables.

Start eating with salad or vegetable soup. To help fill you, you eat less of your entree.

Food environment charge

Set yourself up for weight loss success by taking care of the food environment, such as food intake, amount eaten, and foods you can easily eat.

Eat yourself at home. This gives you control over both the size and size of your food. Restaurant and packaged foods generally contain more sugar, unhealthy fats and calories than home cooked foods, and tend to have a larger portion size.

Serve in small portions. Use small plates, bowls and cups to make your part look bigger. Do not eat directly from a large bowl or food box. It is difficult to evaluate the amount of food.

Eat early. Studies have shown that if you eat more calories every day at breakfast and less at dinner, you can drink more. A bigger, healthier breakfast starts metabolism, stops hungry during the day, and gives you more time to burn calories.

Fast 14 hours a day. Have dinner early in the morning and eat fast until the next morning. If you eat only when you are most active, a longer digestion will help you lose weight.

Plan meals and snacks in advance. You can make your own small snacks in plastic bags or containers. Eating on a schedule can help you avoid eating when you are hungry.

Drink more water. Thirst can often be confused with hunger, so you can avoid extra calories with drinking water.

Limit the amount of food you tempt at home. If you share the kitchen with non dieters, keep cautious food out of sight.

Move

The degree to which exercise aids lose weight is controversial, but it has advantages over consuming calories. Exercise can increase your metabolism and improve your outlook. And that is what you can get from now on. It will be more energy and motivation to walk, stretch, move around and solve different stages of your weight loss program.

Lack of long workout time? Three 10-minute workouts per day can be as effective as one 30-minute workout.

Remember: nothing is better than nothing. Start slowly with a small amount of physical activity every day. Then, losing weight and increasing energy use makes it easier for you to be physically active.

Find a workout you enjoy. Walk, dance, hike, bike with friends, play Frisbee with your dog, play basketball pickup games, and play activity-based video games with your child

Maintain weight loss

You may have heard widely quoted statistics that 95% of people waiting for a diet will recover within a few years or even months. There is not much evidence to support that claim, but it is true that many weight loss plans fail over the long term. Eating too restrictive is simple because it is very difficult to maintain over time. However, this does not mean that attempts to lose weight will end in failure. 

Away from it.

The United States' National Weight Control Registry (NWCR), since its establishment in 1994, has lost a significant amount of weight and 10,000 individuals who have not maintained it for a long time. The study found that participants who succeeded in maintaining weight loss share some common strategies. No matter what diet you use, from the beginning to use it for weight loss, stop adopting these habits and keep it:

Maintain physical activity. In NWCR studies, successful diet regimens typically exercise for about 60 minutes of walking.

Food log storage. Keeping a record of what you eat every day helps you stay accountable and motivated.

Eat breakfast every day. The most commonly used in this study are cereals and fruits. Having breakfast promotes metabolism and later stops hunger.

Eat more fiber and less unhealthy fat. Than the typical American diet.

Check your scale regularly. Measuring your weight on a weekly basis can detect small gains in weight and take corrective action quickly before the problem becomes serious.

Reduced TV viewing. Saving time sitting in front of the screen can be an important factor in adopting a more active lifestyle and preventing you from gaining weight