Losing weight is not easy, particularly as people age because body metabolism slows 1% per year beginning at age 30 and jumps to 2% at age 40. The end result is that you gain weight more quickly and need less to eat as you grow older. Combine that with a sedentary lifestyle and the pounds begin to pile on.
All, however, is not lost. The number one rule is make a commitment and don’t get discouraged. Losing weight is a marathon, not a sprint. That’s why fast-loss diet plans don’t work.
Here are the top ten ways to lose weight and make sure you keep it off.
Commit to a lifestyle change
People who have successfully lost weight report making significant changes in their daily habits, in both eating and exercise. To do this you need to educate yourself about your caloric intake, the benefits of exercise, and how to expend more calories than you take in. Without learning the reasons behind weight loss and how to keep it off, dieters run a greater risk of regaining weight more quickly. http://my.clevelandclinic.org/
One way to do this is to chew your food slowly and only eat until you are full, not beyond. It takes about 20 minutes for the brain to realize that the body ha had enough food, so it’s easy for many people to overeat. Slowing down helps your body to be satisfied on less food.
Choose a sensible diet
There are literally hundreds of diets out there that claim their method is the best for losing weight. Yet, some don’t provide the correct mix of nutrients or literally starve the body on too few calories, ultimately hurting the body and hindering weight loss. Stick with recognized diets or consult the FDA’s food pyramid for guidelines. Another helpful trick is to keep an accurate food journal. Write down everything you eat and drink, including sizes and portions. Be honest so you can determine your eating habit and adjust the food choices you make.
Eat Smaller, More Frequent Meals
Traditionally, most people eat three meals per day, but this frequency may not be enough when trying to lose weight. Eat five to six smaller meals per day to jump start your metabolism and keep it running higher throughout the day. Whenever you skip a meal or wait more than three hours to eat, your body goes into starvation mode and starts slowing down to save caloric expenditure. Eating more frequently keeps hunger levels down and energy levels higher. Your body will spend more time burning calories because it is digesting food more often instead of storing it as fat. http://www.nowloss.com
Use the Buddy System
Having a go-to person or a companion who is also trying to lose weight can be invaluable. Resisting high-fat or other unhealthy foods is easier when you have a buddy going through the same thing. Working out with a friend also keeps you committed to increasing your activity level which is essential when trying to lose weight.
Increase your activity level
This is absolutely essential for success in losing weight. If you don’t get any exercise, start walking. Increase the duration and pace of your walks as you become fitter. If you already walk, try adding an exercise class to your regimen, or try something more challenging such as bicycling or swimmer. The trick is to find something you enjoy doing and to make it a habit. Always keep in mind that you need to expend more calories than you take in to lose pounds.
Add weight training to your regimen
Making your muscles stronger actually improves your aerobic capacity, thus helping you to burn fat more efficiently and lose more weight. Also try varying your workouts so your body doesn’t become accustomed to any particular regimen. The latter will help you maintain your desired weight.
Don’t try to be perfect
No matter how you resolve to avoid bad foods or how consistent you are in getting to the gym, realize there will be times when you will backslide and overeat or become lazy or tired and not get to the gym for a few days. Don’t beat up on yourself and give up because if you do, you will never attain your goal. Remember, the most efficient weight loss comes gradually.
Set realistic goals and reward yourself
Don’t expect to lose 20 pounds of weight in the first month. Instead, set a goal of a pound or two per week. Also expect to lose weight more rapidly in the beginning. Expect plateau weeks where you will lose none. These are all natural. The pace will pick up again. Once you reach a goal, reward yourself with a small treat and set your next goal to keep your ultimate weight in sight.
Get sufficient sleepRecent research has shown that not getting enough sleep adversely affects hormonal levels that control appetite. In other words if you don’t get enough sleep, you can overeat. Make sure you get enough shut-eye. www.medicinenet.com