1.Learn more about Energy needs and weight loss,Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
• reduce the amount of calories you eat
• increase your levels of activity.
2.Introduce changes gradually.Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.
You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.
3. Make one social outing this week an active one. Pass on the movie tickets and screen the views of a local park instead. Not only will you sit less, but you'll be saving calories because you won't chow down on that bucket of popcorn. Other active date ideas: Plan a tennis match, sign up for a guided nature or city walk (check your local newspaper), go cycling on a bike path, or join a volleyball league or bowling team.
4.Do more exercise,Needless to say, exercise is crucial to weight loss. You can’t expect to sit on the couch all day, sip water and lose weight. Join a good gym that lets you work with weights. It will help you build muscle and your metabolism rate will increase. You’ll soon see the fat come off and in its place muscle will develop.
5.Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
6.Discover your dietary point of preference. If you work hard to control your weight, you may get pleasure from your appearance, but you may also feel sorry for yourself each time you forgo a favorite food. There is a balance to be struck between the immediate gratification of indulgent foods and the long-term pleasure of maintaining a desirable weight and good health. When you have that balance worked out, you have identified your own personal dietary pleasure "point of preference." This is where you want to stay.
7.Don't eat with a large group. A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories -- and help with bonding in the bargain.
8.Eat fruit instead of drinking fruit juice. For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you'll eat less overall.
9.Be patient and persevere
It might take a week or two before you notice any changes, but they will steadily appear. After the first month you will be able to see the results and measure them in terms of looser fitting clothes.
Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window and there will be weeks where you may not lose any weight – or put a little back on.
10. Switch from regular milk to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you'll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.
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