7 Steps to Lose Weight and Keep it Off
By: Andrew Wolf
Most of us who have tried to lose weight have experienced the frustration of the yo-yo diet. We slowly gain weight, become frustrated with ourselves, and then frantically search for a weight loss solution. We begin the latest fad diet and initially have success, only to regain the weight in a few weeks or months. If you've experienced this yo-yo phenomenon, you're not alone. The average American starts a new diet twice a year, but continues to gradually gain weight over time.
New research on weight loss shows that there is hope. Thousands of people have lost weight and are keeping it off. Studies on these successful dieters show that they follow the same basic principles. Follow in their footsteps, and you to can successfully lose weight and keep it off for a lifetime too.
1. Reduce stress.
Stress contributes to hormone release encouraging our body to consume more food and conserve energy to prepare for an impending famine. Chronic stress will make it difficult to lose weight in any circumstance. Make time for yourself, to do something you enjoy, for at least 20-30 minutes a day. Take frequent stretch breaks at work. And, make sure you get enough sleep.
2. Exercise regularly.
Start a regular program of exercise including walking, jogging, or bicycling for at least 30 minutes, 4 days a week. This will burn calories, prevent a drop in metabolism, and help with stress reduction. Regular exercise has also been shown to reduce the levels of stress hormones.
3. Weight train regularly.
A workout to build muscle, such as weight training, helps to maintain a high metabolism. Maintaining a healthy muscle mass requires a high metabolism. And by keeping our muscles strong, we constantly burn more calories even when we are sitting still.
4. Modestly reduce your calories.
Research shows that the most effective dieters have only reduced their caloric intake by 100-300 calories a day. With the steps taken above, this will result in a slow steady weight loss that can be sustained for a lifetime.
5. Eat a healthy breakfast and lunch.
Skipping breakfast and lunch contributes to our body going into stress and starvation mode. Don’t skip these meals. Instead eat healthy meals with lots of fiber. This will make you feel full all day so you don’t crave unhealthy snacks.
6. Stay consistent.
Continue to eat well on holidays and weekends. Studies have shown that it is often difficult to lose the small amount of weight we gain when we “binge” on special occasions.
7. Have patience.
We all want quick, easy results. We want to believe what the diet gurus tell us – we can lose weight fast and have the body we want in weeks. However, research has clearly shown that fad diets, or yo-yo diets, do not provide long-term results. If you want to lose weight and keep it off, have patience, and have faith in yourself. Take it slow and easy. You will see results within 4-6 weeks. More importantly, your will feel healthier and happier, and have more energy than you ever imagined.
About the Author
Andrew Wolf was the main photographer for the Thriving Babies
guide to babywearing. He, and his wife, Rebecca, are happy attachment
parents to Arianna and Ostara. The Wolfs blog about creating an
eco-friendly diet and lifestyle at: http://MostlyMeatless.com
Copyright 2007 - Andrew Wolf. All Rights Reserved Worldwide.
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