For many people, attempts to lose weight become incessant. Usually, weight loss occurs for a short period of time, and then the disappeared kilograms return safely, nullifying all the efforts made.
Most varied diets are only good for the near term, as they do not take into account the factors necessary to consolidate and maintain the result.
Fortunately, a lot of research has been carried out, on the basis of which strategies have been developed that help not only lose weight but also continue to successfully maintain shape for a long time. Below you can find out on SensePot about the main factors that will help you lose weight constantly.
10 Effective Weight Loss Ways – Natural & Proven
Focus on Health, not Weight Loss
Focus on Health, not Weight Loss – many people become more successful in long-term weight loss when their motives change from the expectation of being thin and slim to the desire to become healthy. Make sure that products help you become healthy, not just thin.
Learn what “eats” you
As a rule, overeating is caused by stress, boredom, loneliness, anger, depression, or other emotions.
Try to figure out You’re Over Eating Habit
Try to figure out what emotions your overeating is related to and try to consciously learn not to eat under the influence of these emotions.
You may need the help of a psychologist. Chronic “gluttons” and “emotional eaters” can lose weight if they acquire the skills of proper behavior.
Seek Support
An important component in controlling long-term weight loss is the support of others. Perhaps it will be the Club of Slimmers or a nutritionist who will help you with advice, or you can participate in online forums where the losing weight actively supports each other.
Read More: 9 Weight Loss Tips: Get Magical Results In A Week
Observe the size of your portion
Observe the size of your portion – with the advent of food having “super-sizes” and a significant increase in portion sizes in restaurants and cafes, our past ideas about the normal portion size have sunk into the summer.
Learn to pay attention to the level of your hunger and stop eating when you feel full, and not an overflow of the stomach beyond measure. Prefer to leave some of the food on a plate than fill yourself up excessively.
In addition to harming your body
This will not bring anything good. It’s best to stay a little hungry, this is a reliable criterion that you have not overeaten and at the same time it means that the eaten portion of food is optimal for you.
Lose weight slowly
I shudder every time I hear that someone has lost 15 kg in two weeks. It is very important to understand one thing: the faster you lose weight, the greater the likelihood that this decrease occurs due to the loss of fluid and muscles, but not adipose tissue.
Weight loss due to burning fat occurs when the weight goes away slowly. Try to lose no more than 0.5 – 1.0 kg per week. In order to lose 1 kg of fat, it is necessary to create a deficit of 7000 kcal. Reduce your diet by 500 kcal per day and in two weeks you will lose 1 kg of fat, not water and muscle.
Eat Slowly
Have you ever noticed that thin people usually eat leisurely? Eating slowly is one way that can really help you lose weight. This is because, from the moment you start eating, it takes 20 minutes for the brain to give you satiety signals.
If you eat fast, the brain does not have time to tell you in time that satiety has already happened, and by the time you understand that you have eaten, a large number of excess calories will already be consumed beyond what is needed. Therefore, do not rush anywhere, eat slowly and with pleasure, savoring every bite.
Read More: 25 Effective and Fast Ways To Lose Weight Naturally
Eat less fat, but do it wisely
Eat less fat, but do it wisely – it is known that reducing fatty foods in the diet contributes to weight loss. This is because 1 g of fat contains 9 kcal, while the same amount of carbohydrates contain only 4 kcal.
This does not mean that now you need to eat fat-free foods in large quantities. Keep in mind that low-fat foods carry calories, and in some cases, they contain even more calories than fat-containing foods.
The bottom line is that with a set of calories that your body does not spend on its needs, you will gain weight. Limiting yourself to fats, you can significantly reduce the intake of these extra calories, which of course will lead to weight loss.
Keeping a diary
Keeping a diary – keeping a food diary can be a significant help in successful weight loss. Spend a little time daily to write down what food and how much you ate, how intense hunger you felt before eating, and the emotions you experienced at that time.
Such a diary will help you gain self-understanding. Over time, you will be able to analyze yourself, based on diary entries. The diary will help you recognize the emotions and sensations that precede overeating, determine the size of food servings, and help you find and avoid factors that trigger the process of uncontrolled eating.
Study all the patterns of your eating behavior that will become clear when filling out the diary and consider where and when you could make changes (replace a product that caused an irresistible appetite and overeating; remove foods from your diet that did not leave you healthy sensations, etc.). In addition, the diary will help you stay focused on your main goal.
Sports exercises & Physical activities
Sports exercises are nothing new, but exercises are probably the most important indicator of whether you will succeed in long-term weight loss and consolidation of results.
In order for the training to help you with this, you must spend at least 30 minutes a week on it. The good news is recent studies have shown that if you train 3 to 10 minutes every other day, it will be as effective as a 30-minute workout. This will help many who justify the total lack of time.
Find the right type of exercise for yourself (it can be aerobics in front of the TV, visiting a sports club, cycling or just relaxing with friends) and start practicing.
As soon as you give yourself a chance to practice, you will immediately feel the useful and pleasant results of such exercises and will need them. The hardest thing is to start, and then you will be surprised that you could live so long without training. Try it now and the result will not be long in coming!
Strength training
We have placed strength training in a separate category since they play a very large role in weight loss. The reason for this effectiveness is as follows: the more muscle tissue you have, the more calories the body must spend on its “maintenance”. That’s why world-famous weight lifting athletes are forced to eat thousands of calories a day to simply maintain their own weight.
Muscles are active tissue, but fat is not. Thus, muscles burn a certain amount of calories every day just to support themselves.
According to studies by American nutritionists, a group of women who followed a diet for weight loss and did exercises to help lose weight lost 44% more fat than the group losing weight, which used only a diet.
While aerobics helps burn extra calories, muscle tissue helps to achieve the same effect, but at rest, due to an increase in metabolism.
Stop putting off your harmony for tomorrow. Begin to slim today with the help of our experts and research papers.
