How can you lose weight and maintain the weight lost long-term? Many people have gone on all sorts of weight loss diet and slimming spas and programs, but the bottom line is they don’t give permanent weight loss results.
There is no one single solution or approach that work for everyone. But one thing is for sure. When you analyze people who are not overweight, they generally adopt a healthy lifestyle of regular exercise and healthy diets.
Here are 10 tips for weight loss that will work for long-term:
1) Exercise daily
Walk, swim, run dance or do weights. Increase your activities each day to burn fat and tone the muscle. Even if you have no time to exercise, incorporate more activities in your day. For example, walk up the stairs instead of taking the escalator or lift. Walk faster and longer.
If you can burn 500 calories a day or 3500 calories a week, that will cut 1 lb / 0.45kg of body fat. In one month, you will lose 4 lb / 1.8 kg of body fat which is almost translated to your body weight.
2) Drink more water
You should drink 30 ml of water for every kg of body weight a day. Replace the 20 oz/600 ml of soda beverages with the same amount of water will save you 90,000 calories a year. That is an equivalent to 25 lb / 11 kg of body fat. For more information on the importance of water, check out my earlier post
3) Eat less
An average person will consume about 2000 – 2500 calories a day. Reduce 20% of what you normally consume each day would be reducing 100-200 calories. Meal replacement shakes work on the principle of low calories yet provide the nutrition the body needs.
4) Fruits & Vegetables
Eat lots of fruits, vegetables and whole grains. The WHO (World Health Organization) recommends a minimum of 5-7 portions of fruits and vegetables a day for optimum health.
5) Avoid processed and junk food
Most processed and junk foods are high in calories but low in nutritional values. They also contain unhealthy trans fat which we do not need in our diet. Give up the white sugar, white floor and all other starches that are commonly found in these foods.
6) Eat small meals throughout the day
Eat healthy snack meal 2-3 hourly will help to maintain your metabolism throughout the day. Examples of healthy snacks are apples, cut vegetables such as carrots, cucumber and celery, nuts and seeds, yoghurt and cereal bars.
7) Eat breakfast
Start eating a hearty breakfast. It starts your day with the right nutrition to fuel you up and reduce your urge to eat junk food as well as eat less for the rest of the day. For more information on how healthy breakfast can increase your work performance and school, check out my earlier post.
8) Limit alcohol intake
The impact of alcohol varies from person to person. But there are many people who lost significant amount of weight just by cutting out alcohol. Wine is made from sugar and 1 glass of wine will give you 85 calories. 1 can of beer is 153 calories and a serving of whisky is 97 calories.
9) Eating out
The typical restaurant entrée has 1000 – 2000 calories, not to mention the bread, appetizer, beverage and dessert. Therefore, where possible, eat half of the quantity and bag the rest. If you do eat a full meal in the restaurant, then cut your calories on other days to make up for the excess.
While it is good if you are already eating plenty of fruits and vegetables, a high quantity of multivitamin and minerals will insure you are getting the extra to fight oxidative stress in the body.
There is no one simple solution that can let you lose weight and maintain the weight loss for long-term. But if you adopt the above 10 tips into your lifestyle, you are well on your way to achieving the healthy weight lost for good.
Still find it hard to lose weight on your own? Contact me for personal consultation and I can help you.
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