By amanda

  1. Lose weight the right way so it stays off. When it comes to losing weight, and keeping it off, slow and steady wins the race. Weight lost too quickly often returns—and sometimes with unwanted additional pounds. The safest diets promote weight loss of no more than 2 pounds (or 1% of total body weight) a week. Losing weight at such a rate reduces risk of health problems associated with more rapid weight loss (more than 3 pounds per week). Losing weight too rapidly causes loss of precious muscle mass which in turn lowers your metabolic rate. 
  2. Learn how to control emotional eating. Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to deal with emotional overeating. The most successful weight losers have worked on identifying what triggers their emotional eating and have learned healthful techniques to help manage these emotions.
  3. Control calories and portions. Research has proven time and again that to lose weight, the laws of physics still hold true: Eat fewer calories than your body expends, and you will lose weight, regardless of the percentage of carbohydrates, fat, and protein in the diet. 
  4. Keep a journal. People are most successful at maintaining healthy eating habits (eating light) when they watch and record the type and quantity of food consumed. Some type of journaling definitely helps to track your daily eating and exercise choices. 
  5. Weigh yourself often. Frequent weighing helps individuals lose weight and maintain their successful weight loss. Not weighing is associated with greater weight regain. In fact, weighing is the key component of successful weight loss maintenance. Most experts suggest weekly weighing on the same scale, day and time.
  6. Receive support and get rewards for your successes along the way. Eating healthy, losing weight, and keeping it off is difficult. People are most successful at making positive lifestyle changes when they receive weekly contact with a support person and when they are provided incentives for weight loss.
  7. Reward yourself. Small nonfood rewards along your weight loss journey will increase the likelihood that you will maintain your new healthy habits. 
  8. Try intermittent fasting. Intermittent fasting has proven to be a great way to both lose weight and improve your health. Try reading my book, Intermittent fasting for dummies.
  9. Choose macronutrient content of meals wisely. What type of food you select can help you boost your metabolism and stay fuller and satisfied longer. Protein, for example, reduces appetite and costs your body the most calories to metabolize. Fiber is filling; high-fiber foods tend to be “lighter” and healthier foods; thus, they are ideal snacks for keeping your hunger at bay. 
  10. Combine exercise and diet for better health, fitness, and weight control.  The most successful programs for promoting health and long-term weight control have involved combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness, and weight loss. Strength training will help you control your weight—by preserving and enhancing your muscle mass, thus increasing loss of body fat. When you gain muscle mass, you boost your metabolic rate, as muscle is more metabolically active than fat. Cardio exercise burns those calories, increasing the calories out side of the weight loss equation. Exercise will also help you prevent and treat numerous chronic conditions such as osteoporosis, arthritis, back pain, diabetes, and depression..

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