5 Proven Techniques to Lose Weight and Keep It Off

Fad diets are everywhere. You can’t watch a television program, surf the internet, or thumb through a magazine without seeing ads for weight loss. Many people spend their entire lives looking for the next great diet. But how do you lose weight and keep it off? Take a look below at some ideas for losing and maintaining your weight.

Watch What You Eat

Calories fuel the body, and you can’t survive without them. The number of calories you consume versus the number of calories your body burns is the key to weight loss. Eat too many calories, and your body will store the extra energy as body fat. Combine caloric your intake with moderate exercise, and your body will build lean muscle mass instead. That means a healthier, trimmer you. 

Use a calorie tracker and monitor what you eat each day. Plan your meals around the number of calories you need for the day. Then, pick activities you enjoy, such as hiking, cycling, and dancing. It’s amazing how many calories you burn when you’re enjoying yourself. Add moderate weight lifting a few times a week to help build lean muscle, and soon you’ll see the pounds drop off.  

Set Goals

Image via Flickr by goblinbox_(queen_of_ad_hoc_bento)

When people diet for weight loss, the goal is dropping pounds. You’ll need some exercise goals, too. Be specific and realistic. Don’t write down “exercise more.” Instead, write “walk 30 minutes every day.” Most people can more easily stick to a goal when it’s specific rather than general. As your energy level increases, lengthen your exercise time and reset your goals.

Know Your Triggers and Reward Yourself

Know what triggers your overeating. Many people turn to food when they are stressed or bored. If these are your triggers, counteract them by exercising or finding a hobby. Keep yourself distracted from unhealthy snacks by putting cookies and crackers inside a cabinet. Put a bowl of fruit on the counter to encourage healthy snacking.

Reward yourself when you reach a goal. Get a massage, go to a movie, or just take some time for yourself. Frequent small rewards and simple goals work better than setting a large goal you might not make. The little rewards keep the momentum going. 

Fill Up at Meal Times

When you finish a meal, you should feel full. But that full feeling isn’t triggered as much by the amount of food you eat as it is by the time it took to eat. Your brain needs about 15 minutes to register a full stomach. Eat slowly to give your brain enough time to register the food, and you’ll eat less. Fill up on fiber from fruits and vegetables, and you’ll feel full for longer. 

Keep Track

Use an app or notebook and track your progress. Write down what you eat and how much you exercise. By tracking it, it’s easier to see what you eat and how often you exercise. This practice also helps you set realistic goals.

Dropping pounds is only half the battle. Keeping the weight off means adopting a healthier lifestyle by watching what you eat and making sure you exercise.