Though you might wish there was another answer, according to some
experts, losing those unwanted pounds (and maintaining weight loss)
comes down to being able to face setbacks and keep working toward your
goal. Persistence is key and will ensure that you enjoy all the benefits
of weight loss, better cholesterol numbers, lower blood pressure and
stable blood sugar levels, not to mention protection from life altering
diseases like diabetes, arthritis, heart disease and even some cancers.
But though weight loss benefits are widely known, this doesn't make shedding those pounds, and keeping them at bay, any easier.
According to the CDC, only 20% of Americans who lose weight are able to keep the pounds from creeping back after a year. This shows plainly just how difficult weight maintenance can be.
Can you beat those odds? You can if you follow some common sense suggestions:
- Set realistic, measurable goals - you want these to be concrete, specific and attainable. Start by working to lose 10% of your body weight and see where that takes you.
- Eat breakfast - eating within an hour of waking up can give your metabolism a boost by as much as 20% for the entire day. In terms of what to eat, protein is great for long lasting fuel.
- Be consistent - eat regularly every day of the week. Being "good" during the week, and then pigging out on the weekend is a vicious cycle that actually discourages weight loss.
- Check your weight regularly - weighing yourself weekly gives you an accurate picture of your weight trend, and means you can spot any significant regain. This helps you adjust your behavior accordingly, before too much damage has been done.
- Exercise an hour a day - this can include not only the traditional workout as well as chores around the house like gardening, vacuuming, using the stairs. Even three 20-minute walks are fine. Just be sure that every day your activity adds up to 60 minutes total.
- Track activity and calories - it's easy to underestimate the number of calories you're taking in, so it's best to know for sure. Using a pedometer can also provide accurate information on just how active you are. You want to keep track of both things - calories eaten and activity done - so you can chart your progress.
- Limit TV/Internet use to under 10 hours a week - if you think you don't have time to fit exercise into your routine, look to how much time you spend sitting watching or surfing the internet and you'll likely find more than a few spare hours.
- Expect setbacks - you make mistakes whenever you learn any new thing, including how to behave so you'll keep weight from coming back. Remember you're fighting bad habits built over a lifetime. Don't expect perfection. An established weight loss program can offer guidance and ongoing support.
The hard, honest truth is that for maintaining weight loss you must make changes to your behaviors. This is the cornerstone on achieving your goal, though it's important to understand that doing so takes time.
Establishing a new behavior takes nearly three months - so you'll need to keep at it, keep practicing. You should expect that you might fall down a few times, and be ready to get back up and start again.
But though weight loss benefits are widely known, this doesn't make shedding those pounds, and keeping them at bay, any easier.
According to the CDC, only 20% of Americans who lose weight are able to keep the pounds from creeping back after a year. This shows plainly just how difficult weight maintenance can be.
Can you beat those odds? You can if you follow some common sense suggestions:
- Set realistic, measurable goals - you want these to be concrete, specific and attainable. Start by working to lose 10% of your body weight and see where that takes you.
- Eat breakfast - eating within an hour of waking up can give your metabolism a boost by as much as 20% for the entire day. In terms of what to eat, protein is great for long lasting fuel.
- Be consistent - eat regularly every day of the week. Being "good" during the week, and then pigging out on the weekend is a vicious cycle that actually discourages weight loss.
- Check your weight regularly - weighing yourself weekly gives you an accurate picture of your weight trend, and means you can spot any significant regain. This helps you adjust your behavior accordingly, before too much damage has been done.
- Exercise an hour a day - this can include not only the traditional workout as well as chores around the house like gardening, vacuuming, using the stairs. Even three 20-minute walks are fine. Just be sure that every day your activity adds up to 60 minutes total.
- Track activity and calories - it's easy to underestimate the number of calories you're taking in, so it's best to know for sure. Using a pedometer can also provide accurate information on just how active you are. You want to keep track of both things - calories eaten and activity done - so you can chart your progress.
- Limit TV/Internet use to under 10 hours a week - if you think you don't have time to fit exercise into your routine, look to how much time you spend sitting watching or surfing the internet and you'll likely find more than a few spare hours.
- Expect setbacks - you make mistakes whenever you learn any new thing, including how to behave so you'll keep weight from coming back. Remember you're fighting bad habits built over a lifetime. Don't expect perfection. An established weight loss program can offer guidance and ongoing support.
The hard, honest truth is that for maintaining weight loss you must make changes to your behaviors. This is the cornerstone on achieving your goal, though it's important to understand that doing so takes time.
Establishing a new behavior takes nearly three months - so you'll need to keep at it, keep practicing. You should expect that you might fall down a few times, and be ready to get back up and start again.
FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover more suggestions maintaining weight loss while still enjoying tasty and satisfying meals.
Article Source:
http://EzineArticles.com/?expert=Kirsten_Whittaker
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