A lot of people suffer from weight gain problem. There can be various causes for weight gain. A sudden weight loss can lead to a steady regain of lost weight. Dieting can not give an assured permanent weight loss. Researchers have found many methods to increase permanent weight loss. Here are a few steps to help you achieve your goal.
Physical exercise is very important in order to lose weight. Work out will ensure not only weight loss but will also help you maintain that weight along with improving you internal health and metabolism. But in order to lose weight you have to stick to a routine. Either a 30 minutes workout per week or a 10 minute workout thrice a day is equally effective. If you think you can’t take out 30 minutes in a day take out 10 minutes from work and home. if you don’t enjoy workout try something that you like. Try some sports, walking with a friend, take small sessions at your nearest gym, have a gym partner, join an outing club.
Once you try exercising you will start enjoying the work out and know the benefits of it. If you have no time at all for even 10 min breaks try working out when you have a day off. Join a camp workout, a power workout or a ten min workout programs. This will help you cope up with long working hours and your body will not get stressed or tired. The more work out the more muscles tissues you have and the more muscles tissues you have the more calories you burn. Muscles are active tissues but fats are not, that’s why they burn more calories for their own maintenance. Thus to lose weight it is important to work out along with following a diet plan. Studies have shown that women who follow this lose up to 44% more fat.
It is always a good idea to know what you are eating. Keeping a food diary will help you record not only what you are eating but also helps you keep a check what time interval you are eating and what mood triggers hunger or rather over eating. It will also help you know what amount or portion of food you are eating. Study your food diary and check where you can make a healthy change. A diary will help you maintain a diet and a regular check. When eating meals check the portion size, it is better to know your appetite and how hungry you are and know when to stop eating. If you go out to eat don’t hesitate to carry what you can’t eat in a take away bag, don’t stuff your self in order to finish your meal.
Have more meal but small quantity, this way you won’t have sudden burst of hunger. We all know that fatty food can help increase weight; this is because fats store 9 calories per gram as compared to proteins and carbohydrates that only add 4 calories per gram. But most people just stop food that contains fat, and expect to loose weight. Most fat free products might not have fat but have wither equal or sometimes even more calories than fat free foods. Thus it is essential to know what food is right for you and how much calories you body can burn each day, if you eat more that your body can burn you will gain weight even when you are not eating fatty foods.
Try to be healthy rather that being thin. When you aim at being healthy and follow a diet and work out regime you are more successful at loosing weight rather than only focusing on being thin. Change your diet and daily food selection to the foods that will help your body and health rather than worrying about your body weight. It is important to know if you are overeating then what could be the reason. It could be either stress, anger, depression, boredom, loneliness or any other thing. It is important to learn to deal with these emotions without letting it affect your food pattern. If you follow a diet regime or exercise but have an emotional factor affecting you regime it will affect your long term weight loss and could lead to overeating disorder. If you think you can not control your overeating then don’t hesitate to go to a counselor or a psychologist.
When we choose to loose weight we try loosing weight as soon as possible, but remember the more quickly you loose weight the more likely you are loosing weight due to the loss of water and muscles not body fat. Muscles unlike fat are important for our metabolism and the loss of these muscles can affect the amount of calories that our body can burn in a day and thus lead to gain in weight. The most effective weight loss happens when it is achieved slowly and steadily.
Try aiming at a weight loss of 1-2 pounds a week; one pound is equal to 3500 calories. So take it slow and start with reducing 250 calories of food and the other 250 calories a day by exercise, this way you can end up loosing about 1 pound of body fat in a week. When you eat you food go slow, it takes your brain 20 minutes to signal that it is full. People who eat fast eat much more than they actually need to fill their stomach and satisfy their hunger. So eating slow will help you loose some extra pound you could have gained. Enjoy your food and each bite that you take.
Lear more about weight loss diets that will help you in quick weight loss at healthylifeforall.com. A website dedicated to health and wellness.