If you want to achieve rapid weight loss for those extra pounds, you should be careful on what you eat and how active you are. For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss.
1. The sizes of food portions have increased as the years pass, especially when it comes to ready meals and snacks. This means that we consume more calories, and adapt quickly to eating bigger portions and do not feel congested. Restrict potatoes, pasta, rice, fatty foods and sweets and select fruits and vegetables.
2. It not just feels good, but it has many health benefits too. After ample sleep you are better equipped to face the various stresses and pressures throughout the day. This reduces binge eating, smoking and drinking which are related to weight gain. Sleep also affects the production and processing various hormones which are related to your appetite. So sleep for at least eight hours everyday and sleeping from 2 am to 2 pm is not as beneficial as sleeping from 10 pm to 7 am.
3. Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes.
4. A daily portion of 2,000 calories for example, can be spread into 3 or 5-6 meals. But when there is division into 5-6 smaller meals each day (e.g. breakfast, snack, lunch, afternoon, evening) then there are small (not big) changes to the levels of sugar in our body and especially of insulin, which is important for our metabolism and good fat combustion.
5. Perhaps you could begin by simply having a healthy breakfast every day, or maybe you could determine that you will only eat when youre hungry and when sitting at the dinner table. Whatever you choose for weight loss, keep your goals small initially, then add to them as you move forward.
6. Through the water, our body regulates temperature, eliminates unnecessary metabolic products, and carries nutrients and oxygen to cells. Not to drink water is one of the most common errors people do in a weight loss diet. Water is necessary for the burning of calories. If you let yourself be dehydrated your metabolism malfunctions-and that means slower weight loss. Research indicates that adults who drink 8 or more glasses of water per day burn more calories than those who drink less. So, try to add a glass of water at each meal or snack.