Tips for Permanent Weight Loss

Its easy to lose weight quickly, most commercial diets on the market help drop weight fairly quickly. However, this is not permanent weight loss, most dieters regain the weight within a few months. Permanent weight loss only comes when there is a change in eating habits for the long term. A change that allows the body to burn excess fat permanently, after all we don't become overweight within a few months it takes years.

Set your goals

You probably already have an idea of what your ideal weight would be, but have you thought about your waist circumference, waist-to-hip ratio or BMI? Your body mass index should be 25 or less (23 or less if you are Indian). Higher than 25 is considered overweight. To be healthy, women should keep the circumference of their waist at 35 inches or less and waist-to-hip ratio at 0.8 or less. Men should have a waist of 40 inches or less and a waist-to-hip ratio of 0.95 or less. Striving to look like an underwear model is not a realistic goal for a lot of people. Goals like these also encourage rapid weight loss and the use of crazy fad diets. Setting realistic goals and making lifestyle changes encourage slow but steady weight loss, which you are more likely to maintain in the long run.

Go for a Gradual Weight Loss

Whether you use weight loss diet or weight loss pills; for safe, lasting weight loss, don't lose more than 1 kg (around 2 pounds) per week. The biggest drawback of rapid weight loss is that you're far more likely to regain the weight. People who shed pounds quickly typically rely on extreme exercise programs or very-low-calorie diets, which are tough to maintain for more than a few weeks. Rapid weight loss also involves losing fluid, which can be dangerous if you're engaged in serious exercise. Often, those who quickly lose a lot of weight rebound to a higher weight.

Reduce carbs

The consumption of high-GL (Glycemic Load) carbohydrates leads to a desire for more carbohydrates. Eating a low-carbohydrate, low-GL diet will help you control your appetite and decrease cravings. You'll feel full sooner, you'll find it far easier to stop eating once you're satisfied, and you'll find yourself less hungry between meals. If you are trying to lose weight, it is recommend to keep your total carbohydrates under one-sixth of your calories and eliminate all high-GL carbohydrates such as sugary foods, pastas, and breads.

Use the benefits of protein

Protein has been shown to have appetite suppressive benefits. Eating a little high quality protein for each main meal can help cut appetite and suppress cravings. Protein is also essential for maintaining lean muscle mass for optimum metabolic rate.

Make Fiber Your Friend

Fiber is incredibly important when it comes to weight management. There are three reasons for this:

1. Fiber-rich foods generally take longer to chew, meaning you'll eat more slowly and probably eat less.
2. They take longer to digest, which means more time will pass before you feel hungry again.
3. Putting fiber in your stomach is like eating a sponge; it soaks up surrounding water, making you feel fuller. Strive for 25 to 35 g fiber every day.

Breakfast

A good start to the day would be a bowl of high-fiber cereal with a banana or yogurt. If there is no time in the morning then a healthy cereal bar would be better than nothing at all. Its so hard to achieve permanent weight loss when breakfast is never part of the daily eating plan!

Snacks

A piece of fruit in the morning and afternoon helps keep blood sugar level under control, this may even help limit hunger pains, especially if fruit is eaten 30 minutes before a meal. Fruit contains very few calories so its possible to snack on favorite fruit all day.

Portion Control

For permanent weight loss its important to control portion size at every meal. Three roast potatoes, meat larger than a pack of cards or a plate full of pasta is too big portion size. If you are suffering from crippling hunger pains then fill up on a large bowl of salad or vegetables first. Drinking a small glass of water 30 minutes before serving dinner may also help.

Drink More Water

One of the best weight loss secrets is to ditch the sweetened soft drinks and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake-and doubling your fat storage!

Physical activity is essential for weight loss

It's nothing new, but physical activity is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week.

Cross train for great results

A great training method to add variety into your cardio routines is to use cross training. Cross training allow you to switch between multiple forms of exercise in one session. This keeps your routine fun and also burns extra calories by adding more intense styles of cardio exercises.

Stay motivated and keep track

Short-term goals usually don't work as well as goals like wanting to feel more confident or become healthier for your children's sakes. Keep a food journal or weigh yourself regularly. Find and use tools that help keep you motivated. Stay focused: when frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.

Avoid the 'rapid weight loss diets'

These diets that promise rapid weight loss should be avoided. Initially they give you tips for rapid weight loss but in the long run they are very difficult to follow. Often these diets are very demanding and they are not providing the necessary nutrients to the body. Diets that promise rapid weight loss, are suggesting that some foods ‘can burn fat quickly', they usually promote one or two foods, have many rules on how to eat and they overall seem too good to be true.

Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats - so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate each evening.

If you're ready for weight loss but fear you'll become discouraged quickly, think toward the future. As you become more physically active and make dietary changes, you'll feel better and have more energy. And rather than thinking of weight loss as a short-term drudgery, view it as an enjoyable, permanent lifestyle change.