Five Secrets to Lose Weight and Keep it Off

Losing weight (Photo credit: africanmang)
Losing weight (Photo credit: africanmang)
Losing weight (Photo credit: africanmang)
Losing weight (Photo credit: africanmang)

Are you having trouble losing weight? Many folks tell me that their biggest obstacle is not only shedding weight but keeping off those stubborn pounds.  Dieting does not have to be an everyday struggle. It’s all about habits.  Here are five secrets to lose weight and keep it off for good:

1. Weight Yourself Often. Jumping on a scale can be a great source of motivation to lose weight. It reinforces your good choices and healthy eating. And, often, you can catch small weight gains before they get out of hand and correct it. A recent study of adults who have lost at least 30 pounds found that those who weighed themselves consistently were far less likely to gain the weight back. And, predictably, those who avoided the scale were far more likely to see weight gains.

How often? I suggest checking in with the scale once a day. And try to do it at the same time everyday. You’ll get a more accurate read. For instance, if you hop on the scale today after dinner and tomorrow after you workout in the summer heat, you will get much less reliable results. When should you worry? If you weigh yourself daily and regularly an occasional gain of a pound or two is probably due to water weight. But anything more means you should consider making some additional changes to your diet and/or exercise.

2. Protein! Diets that are high in protein will help you lose more weight. It’s been proven. For example, the American Journal of Clinical Nutrition recently found that women who had high levels of protein in their healthy diet for weight loss lost twice as much as women who made healthy eating choices but had less protein in their diet.

The reason for this difference is that protein prompts the release of hormones that make you feel full.

So, instead of piling up the carbs or fats, consider adding extra protein to your meals and snacks for weight loss. Here are the best weight loss tips for adding protein:

  • Add chickpeas or kidney beans to your salads.
  • Love yogurt? Switch from the regular variety to protein rich greek yogurt.
  • Eat low fat cheese and turkey on crackers.

3. Give me Five! Vegetables are not only great for shedding pounds, but they also protect from many varieties of diseases. The CDC (Center for Disease Control and Prevention) recently found that folks who ate at least five servings of fruits and vegetables daily were 60 percent more likely to keep off the weight they lost. And, if you go with the higher fiber fruits and vegetables you’ll actually feel more full which will leave less room for the temptations of higher calorie foods.

4. Fall in love with exercise! You are more than twice as likely to keep the pounds off if you work out regularly. Sure, you can make healthful choices and reduce the number of calories you eat. But exercising will burn the extra calories you eat. Make it a routine. Find a workout you enjoy doing and do it at least 3 times a week. When you workout regularly, you build lean muscle which helps your body burn even more calories while working out.

5. Eat at home. Restaurants have absurd portions on their menu. Some dishes can weigh in at over 1000 calories. Eating out often will most certainly sabotage your goals. If you do decide to eat out, be mindful of the decisions you make at home when you order your meal. You’d be smart to skip the appetizer. And don’t feel obligated to clean your plate. And, stay far away from fast food. You can up your odds at losing weight by over 60% by avoiding fast food altogether.

These 5 secrets will help you lose weight and keep it off for good.  Want to know more great tips to lose weight? Grab a FREE copy of ‘The Digest”. Its a quick-start weight loss blueprint. Get it for free here:

Enhanced by Zemanta

© 2012, Filipino Nurses. All rights reserved. DISCLAIMER: The accuracy of all articles contained in this website are the responsibility of their respective authors. All articles are for informational purposes only and are NOT intended to replace the advice of a doctor. The owner of this site disclaims any liability for the decisions you make based on these information. If you have any health-related questions, please consult your physician. If you feel ill, please seek medical attention immediately.

Other posts you may be interested in: