Weight loss and weight maintenance are actually two sides of the same coin - in fact, the habits that help you lose weight are the same as those that will help you maintain your weight loss. After all, losing weight is not really considered a success if you can maintain.
If you ask people who have successfully lost weight how they did it, they often say that losing weight is the easy part - but the resume is much more difficult. Sometimes you are so focused on weight loss more attention to the bottom line - as the scale says or how your jeans fit - it is about creating new habits. But once you've reached your goal, it's easy for these old habits sneak up on you.
Some people are more successful at losing weight than others. Many people set unrealistic goals or trying to lose weight too quickly, which can undermine the efforts of regime shortly. Drastic changes - even if they lead to weight loss in the short term - are difficult to maintain, and diet convince themselves that they have what it takes to win the battle of the bulge.
Instead, it is useful to think about replacing old habits with new and divert attention to the bottom line - in other words, to pay more attention to the road, rather than the destination. As new behaviors are established and maintained the weight usually take care of itself.
We learned a lot from people who have successfully lost weight and maintained through two studies: Germany, lean study1 is approximately 7,000 successful habits weight losers and the United States, more than 4,000 people enrolled in the National Weight Control Registry2 . Participants in these studies say that the best strategy to lose weight is to establish new behaviors, rather than relying on diet or exercise plans drastic and unrealistic.
Here are 10 weight loss strategies "losers" Made:
1. They get to know very well.
A key to success is to learn to manage their own high-risk situations - like eating when you are stressed or clean the plate by habit rather than hunger. Successful weight losers are adaptable and plan ahead - know what situations might get in trouble and have a contingency plan to deal with them.
Two. They have a lot of exercise.
On average, the weight listed on the National Register of controlled burning around 2000 calories per week through exercise. That's a lot - they get 60-90 minutes of moderate activity daily high intensity exercise. The most popular exercise is walking, and make an average of 5-6 miles per day.
Three. They set goals and monitor their behavior.
Set goals - those that measure how many minutes to walk, how many calories you take, or how many sit-ups on the fly - is useful because you can do if you meet these goals. Losers successful track the amount of exercise they do carry weight and a food diary - sometimes the use of a food diary to plan meals in advance. These self-management strategies are essential and provide more information about the necessary changes in behavior.
April. They have regular habits and food frequency.
Many people struggle with their weight because your eating habits are very disorganized. Successful weight losers say eating at regular intervals and only bite when they are hungry are the keys to success. Omitting usually backfires, and have meals meal time routine means that you are not going long periods without food - which often leads to excessive itching or meal later.
May. They eat a low fat diet nutrient dense.
No surprises here, but high quality diet - one with a lot of protein, fruits, vegetables and whole grains, is what keeps people happy. Fruits, vegetables and whole grains are bulky and filling, but the cost is relatively low in calories. Sufficient protein is essential because protein is very satisfying and helps keep hunger at bay between meals.
June. They practice portion control.
Upon learning that the size of the portions you eat to feel "more hungry" - instead of feeling "stuffed" - can reduce food intake significantly. Strategies portion control include using smaller plates, serving food in the kitchen (instead of having to serve food on the table), and using food substitutes like protein shakes, bars or food frozen.
July. They practice stress management.
Food is often used as a comfort when we are stressed - but usually feel guilty afterwards, which only increases the tension and keeps the cycle. Successful weight losers have learned to find other ways to reduce stress. They exercise, call a friend, or practice some meditation and deep breathing.
August. They had to change their attitude.
Many people who have successfully lost weight they had to change their way of thinking about diet and weight loss. Some felt it was "in their genes" to be fat, or could not lose weight because they had never been successful in the past. Finally, they faced the problem head - the recognition that weight loss and weight maintenance, success would come through a series of small steps and lifelong commitment to a healthy lifestyle.
9. They adopted a plan, and they stayed with him.
Once you have set up the way you usually eat routine, and how often you exercise, learn to stick to this routine day after day. People who have lost weight and are able to maintain that weight loss do - even on vacation or when they go to restaurants. Many restaurants less often, because they prefer to have more control over what they eat, preparing more meals at home.
10. They learned to control their environment.
Successful weight losers learn to control situations that are more likely to get into trouble. Foods that are available in the refrigerator or in a closet at home, in restaurants, at work or in the supermarket are all environments that can be controlled. To take control of the food environment, keeping food "safe" at home, choose restaurants where you know that you can get healthy food you want, bring appropriate foods to work and prepare a shopping list before going to the supermarket .
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