The battle to lose weight can be tedious, tempestuous and tormenting for many people. The joy of stepping on the scales to reveal a hard-fought for loss of weight, can be easily overshadowed by unexpected weight gain the week after, it's often termed 'Yo-Yo dieting' and is maybe the cruellest and most disheartening of all weight loss problems.
Many diets fail to address long-term goals, choosing to attract potential customers with the lure of a quick fix and promises of miraculous weight loss right now, right here. That may be fine for a select few who are looking for a temporary weight reduction, but the majority of dieters really would like the weight they have lost to stay lost. For this permanent weight loss to occur, a different diet, and approach to dieting is needed.
Here then, is what is needed, if you ever hope to stand a chance in the battle for permanent weight loss:
Exercise is essential
The more muscle tissue you have, the more calories you will expend as muscle uses calories just for its maintenance. Find something you enjoy, walk to the shops, use the stairs, and do sit-ups in front of the TV. Whatever method you choose, start slowly and gradually increase your regime, you will soon find your own routine. Eventually you should be aiming for at least 30 minutes exercise, 5 days a week.
Understanding why you over-eat
There may be underlying emotional issues, such as depression, which can lead to 'comfort eating'. Stress can lead to a dietary relapse, causing sudden eating binges and boredom should not be ignored either, many people turn to food when they have nothing better to do. If you can identify a cause for over-indulgence and learn to deal with the situation without relying on food, your chances of permanent weight loss will increase significantly
Think healthy, not thin
Learn to focus on improving your general health. Eat nutritional foods, exercise, drink more water - all these will increase your vitality and lead to long-term weight loss. If you stop concentrating on what food may make you slimmer and set your mind to what will make your healthier, you will feel more at ease and the results will speak for themselves.
If you worry about will-power when it comes to dieting, why try a diet program that offers a support group or see if a local hospital or clinic has a group you could join. Alternatively, look to your friends and family for support, there are rarely any occasions when you will have to undertake a weight loss battle by yourself.
Nearly every dieter will have moments of weakness or occasions when they think all this effort is just not worth the hassle. In these circumstances, having someone to offer support or somebody to simply listen to your diet woes can be a diet-saving relief.
Portions have increased in general in modern society, no more so than in restaurants and fast food outlets. If you dine out, do not be afraid to ask for food to be saved and bagged for you to take home, or if you are not that frugal, leave excess food where it is. When eating at home, place a smaller portion than usual on your plate. If you are hungry after eating that go have a bit more. Don't eat until you are bloated, listen to your stomach and stop when you are comfortably full.
Steady weight loss
The faster you lose weight; the likelihood is that your dramatic new weight loss is nothing more than a loss of water and muscle tissue, not fat. As mentioned, muscle burns calories and losing it through rapid weight loss means that the amount of calories you can then eat per day is also reduced. So you would then have to eat even less, in order to lose more weight or more importantly, just to stay the same weight.
Don't rush your food
Once you start eating, it will take a further 20 minutes before your brain starts to send a signal informing you that you are full. Eat slowly, enjoy your food, and give your brain the chance to let you know you have had enough in plenty of time.
Less fat is better than no fat
Many fat-free products contain more calories than their fatty counterparts and if you consume more calories a day than your body uses - that's correct, you will put on weight. While it is undeniably true that eating less fat will help you lose weight, eating less fat and replacing it with calorie-rich fat-free products will not. If you take notice of these suggestions and follow their advice, there is every chance you will greatly increase your chances of long-term, permanent weight loss.