successful weight loss

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. 

For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Making the commitment

Long-term weight loss takes time and  commitment. Make sure to get your mind in a goal orentated way so you do not give up and keeping that goal everytime you feel like quiting.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.

 You’re planning new weight loss lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. 

While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle then  set a start date and then start losing some weight.

 Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What’s going to give you the burning drive to stick to your weight-loss plan?

Make a list of what’s important to you to help stay motivated and focused, whether it’s an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you’ve placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

 Set up your goals

It may seem obvious to set realistic weight-loss’s best to aim for losing 1 to 2 pounds a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you’re 180 pounds, that’s 9 pounds 

When you’re setting goals, think about both process and outcome goals. “work out everyday for 45 minutes is an example of a process goal. try and lose 5 pounds in ttwo weeks is an example of an outcome goal.

 It isn’t essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

 Eating the healthy food

 new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, meal prepping is a good thing for that.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

  • Eat at least four servings of vegetables and three servings of fruits daily.
  • DO not eat any grains they are bad for you
  •  such as olive oil, vegetable oils, avocados, nuts, and nut butters and oils.
  • Cut back on sugar all sugars, except for blueberries and apples
  • try to to eat any dairy causes for bloating and weight holding

 Keeping active

While you can lose weight without exercise, regular physical activity plus calorie cutting back can help give you the weight you want. Exercise can help burn off the excess calories you can’t cut through diet alone.

Exercise also offers health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the duration and intensity of your workout. One of the best ways to lose body fat is through lifting heavy and hit cardio such as dead lifts or hit tainging on the bike  for at least 30 minutes 2 to 3 timesof the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can’t fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or sit up and down ever 3 minutes while watch tv while holding a 15 pound weight in each hand.

changeyour perspective on how things seem

It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges  you have to plan for how you’ll deal with them if you’re going to succeed in losing weight once and for all.

I know you will do great becuase anything is possible as long as yuo want it and see it you can do it just as i did in my weight loss no one is alone in weght loss it happens everyday, why couldnt it start happening today for you.

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