7 Ways To Create Balance To Achieve Lasting Weight Loss -008
Need to lose weight? Dreading the thought of another diet program? You dont have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.
1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. Its best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.
2. smal sizes
Limit your grains, pastas. Keep meat, poultry and fish to smal sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56% more calories without realizing it. To add insult to injury, our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.
3. Eat the right fats
Omega 3 fatty acids are an important strategy for weight loss succes. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3s are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.
4. Increase fruits and vegetables
Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.
5. Eat when youre hungry, stop when youre full
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. Its common for all of us to do this from time to time. However, its time to check in with yourself and see how often you are falling into these food patterns.
6. Exercise regularly
The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.
7. Limit sugar
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters. Find the right balance for sugar. and Avoid daily use of sugar.
Keywords:
weight loss, increase metabolism, wellness, health, fitness, diet
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