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How to Keep Lost Weight Off Permanently
Article by Diet Bites
What is Lost is Often Found, Particularly Where Weight is Concerned
In the modern world of dieting there are flocks and herds of programs, health clubs, exercise tools and businesses and even software which can assist the overweight individual in dropping unwanted pounds.
And when we mention the word 'unwanted' we are referring to excess pounds over recommended body weight.
While we have made giant strides towards losing, we need more effort involved in the retention phase, for more often than not, people who lose regain what was lost in addition to more unwanted bulk.
That bulk of course, is extra fat which is stored in cells which will be readily accessible by the body for future energy needs whenever we don't eat enough calories to support our energy output.
How likely is the individual who lost stored fat likely to regain? Close to 100%. Eeek - which makes the weight maintenance phase a top priority after the fat has been lost.
Fact is, more people who go on a fat reduction plan will regain, most of those experiencing a regain in the first few weeks or months following their plan. All that work - right down the drain. What a shame.
Tips to Keep the Fat Off Permanently
Quit Dieting - Obtaining & Remaining at Recommended Weight Requires a Life Plan
1. Don't diet. Instead, find out how much energy [calories] that your body requires and stick to that amount. Try this plan for at least a week. Are you able to thrive on this amount of energy values? If so, you have no worries as the excess stored fat will come off naturally. If you find yourself craving food, then add foods which pack more satiety power to your plan such as beans, oatmeal and eggs.
If you have a significant amount of weight to lose be certain to meet with your doctor as your body may require more energy values until you reach a specific tier.
The good news is that body fat requires energy values to support. So when you're trimming back your daily intake of calories, the excess will begin to decrease because you're only consuming enough values to meet the needs of your recommended body weight - not your current size.
Smart Meal Planning
2. Build your eating plan upon the American Food Pyramid OR the officially healthy recognized guide in your country.
Everything in Moderation, Nothing in Excess
3. Avoid high protein, high fiber and low carbohydrate eating plans. Instead, embrace healthy meals and snacks and limit sodium and fats in the daily eating plan, particularly saturated and Trans varieties.
High protein plans pose significant risks for certain individuals, particularly those with hidden health conditions such as diabetes and kidney issues. These types of plans are brutal on the urinary tract system.
Carbohydrates supply quick energy to the body. Cutting simple carbs is wise [donuts, pastries, cakes, pies, cookies] while embracing complex carbs [whole grains].
Eating too much fiber can lead to digestive issues and their side effects include, abdominal discomfort, pressure in the abdomen, excess gas and pain related to such. If you plan your meals around the food groups, you should get adequate daily fiber.
Exercise to Keep Weight Under YOUR Control
4. Strap on a pedometer. This is a very inexpensive tool which is used to measure the distance you walk amid your day. Each step you take requires use of energy, much more than when sleeping, watching television, time spent at the computer or game system, or when simply sitting in a chair.
For example, a 150 pound individual will burn about 20 kcals watching television. They will burn about 105 kcals when walking at a brisk pace for 15 minutes - more than five times the amount of sitting.
Avoid the Sugar Pit & Fat Vat
5. Keep in mind that most popular beverages and snacks are filled with a plethora of sugar and fat - or a combination of both. And sugar and fat are the two top offenders when it comes to gaining.
Try unsweetened beverages such as coffee or tea for meal time. Or, enjoy a serving of reduced fat milk.
Juices are particularly high in sugar grams so seek out the reduced added sugar varieties.
As for snacks, fresh fruits and vegetables are fantastic - and healthy too.
Most importantly, use your sixth sense. Listen to your body talk. Most of time, you realize when you've eaten too much of a good thing - or too much of an unhealthy thing. You know that a banana is a healthier choice than a banana split. You know that opting for red pasta sauce over white is also a healthier choice - as well as broth-based soups over cream-based.
Put your knowledge to work, drop the excess fat - and keep it off for a healthier you.