How to lose weight and keep it off?
Lasting, healthy weight loss demands that you transform your eating and exercise habits. But many other choices you make each day, such as how much time you spend sleeping or surfing the Internet, can also make a difference.
The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets. The key is making simple tweaks to your lifestyle.
Eat Breakfast Every Day- Many people skip breakfast because they're too rushed or they aren't hungry. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. We must try to have breakfast slowly and mindfully- every single day. If this does not sound feasible to you, then we have two ways to go about it- either to set our priorities right or to figure a way around it in your given schedule.
Make sure you're getting enough sleep.
Research shows inadequate sleep can lead to weight gain. Most people need about eight hours of sleep a night, but there's a lot of variability — some people need more, some less. You can tell if you're getting enough sleep if you wake up feeling refreshed and ready to go, rather than groggy and grouchy. Lack of sleep can induce stress hormones and contribute to weight gain.
Energize your exercise.
Try a new form of exercise. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Swim laps at a local pool; go dancing; play a sport. Finding a form of exercise that you really enjoy will make it easier to stick to an exercise routine — and incorporating new types of exercise can keep you challenged and less likely to become bored.
Close the Kitchen at Night
Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. Brushing your teeth after dinner will prevent you from wanting to eat anything else.
Choose Liquid Calories Wisely
Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
Keep a food log
Recording what you eat every day helps to keep you accountable and motivated. Writing down what you eat and how much you exercise can help you gain awareness of your behaviors and track your changes toward specific goals.
Drink more water
Thirst can often be confused with hunger, so by drinking water you can avoid extra calories.
Control Your Environments
Limit the amount of tempting foods you have at home. Stock your kitchen with lots of healthy options and choose the right restaurants (avoid the temptation by staying away from all-you-can-eat restaurants).
Above all it is most important to be happy with the steps you are taking towards your metabolic balance regimen. If you are feeling restricted, something is not right. The choices and “restrictions” should come naturally. They will gradually if we are treading the correct path.