Of course you can lose weight quickly. There are many fad diets that work to lose weight quickly - leaving you hungry and deprived. But, what good is losing weight only to regain it once you stop dieting?
To keep the pounds off and stay slim, it is best to lose weight slowly. And many experts say you can do this without going on a "diet." Instead, the key to sustainable weight loss is to make simple adjustments to your lifestyle and diet.
Losing weight takes a lot of dedication, so if you've already gone through the routine to reach your weight goal, do you really want to do it all over again? I don't think so. You probably want to lose weight permanently.
So go ahead and congratulate yourself on everything you've already achieved. But, while you're at it, why not start thinking about how you're going to stay thin in the long run?
One pound of fat is equal to 3800 calories. By reducing just 500 calories a day through dietary modifications and exercise, you can lose about a pound a week. If you only need to maintain your current weight, reducing just over 100 calories a day is enough to avoid the extra pounds that most adults gain every year.
To help make this possible, here are some simple tips on how to lose weight and keep it off permanently! Pick a few permanent weight loss tips from the list below, stick to them as if it is your job, and get ready to stay slim for life.
1) - Eating breakfast every day helps you lose weight.
A habit that is common to almost all people who have lost weight and stay slim is to eat a good breakfast every day. Many other people think that skipping breakfast is a good way to cut calories, but they usually end up eating more throughout the day and fail to lose weight anyway.
Several studies show that people who eat breakfast have a lower BMI than those who skip breakfast and perform better both at school and at work. They are more active, which helps them lose weight.
If it's to your liking try a bowl of whole grain cereal with fruit and low fat dairy products for the start of a nutritious and more productive day.
If you want to skip a meal, skip the afternoon snack, which is a superfluous meal.
2 - Eat more vegetables to stay slim.
Eating lots of low-calorie fruits and vegetables with a high volume of satisfaction eliminates cravings for other foods that are higher in fat and calories.
Try starting your lunch or dinner with a vegetable salad or a bowl of broth-based soup before your main meal. It's not that difficult. Stock your kitchen with lots of fruits and vegetables and at every meal, include a few servings of them, and your diet will be enriched with vitamins, minerals, phytonutrients and healthy fiber, which will help you lose weight without much effort.
If you fill yourself with healthy nutritional products, you will not be tempted to reach for the cookie jar and other less healthy foods.
3) - Identify your good dietary habits.
Work on strengthening the ones you already have and adding new healthy habits to the list. Make one or two changes at a time. Over time, small changes add up to big ones and help you reach your goals with little effort.
For example, if you eat slowly and always enjoy breakfast, you already have two great habits. However, if breakfast is sometimes a donut or a cake full of calories, replace them with whole wheat bread toast with low-fat milk to improve the quality of your breakfast.
Don't focus on what you did wrong. Instead of worrying about the fact that one day you have eaten a chocolate bar, think about the five days in the same week when you have opted for fresh fruit. In the course of a week, you eat about 21 meals; don't worry if two or three of those are less healthy choices. Look at all the healthy choices for weight loss that you have made and make sure that in the end the sum is positive.
4) - Set goals that are realistic and achievable.
You've heard it all before: aim to lose weight slowly each week and don't be hard with yourself if you occasionally fail. Plan to exercise three to four times a week or incorporate exercise routines into your daily routine.
If you want to reduce added fats, replace butter with vegetable margarine and put only a little on one side of your sandwich. Cut calories moderately. Cut back on milk and cream, remove the skin from chicken, avoid fried foods and carbohydrates (pasta, bread, and rice), and eat low-fat ice cream or yogurt. Don't go on fast and very restrictive diets because they don't work in the long run.
5) - Increase your food awareness to achieve weight loss.
Explore the reasons why you eat, what you eat and when you eat. Identifying your eating patterns and the triggers that cause you to overeat (stress, boredom, a hard day at work, or an argument with your partner) is the first step to losing weight and staying slim.
If you go out for a cookie every afternoon because you feel tired, bored, or restless, it will become a habit. After a while, whether you are tired or not, whether you want the cake or not, you will feel the need to eat it because of the habit you have acquired.
Consider whether you are truly hungry and what is going on in the middle of the afternoon that makes you want to eat an unnecessary snack.
Take a break, go for a walk, drink some water, then see if you really still want that snack; if you still want it, forget the cake and select something healthier. Snacking is a superfluous meal, often an automatic response - try to overcome it.
Maybe you are eating because you are bored or stressed; in that case find more productive ways to deal with those stimuli, other than the food you eat.
6) - Cut out the addictions that cause you to eat poorly and too much.
This is perhaps the hardest part to control. Many people don't know where to start when they want to lose weight. Controlling the bad habits that lead them to overeat poor quality foods is the first step to losing weight safely in the long run.
Most people consume too many calories not because they are hungry, but because they have an addiction to eating or they eat as a countermeasure to negative emotions, such as stress and anxiety.
It is likely that you need help to overcome these addictions. One of the easiest ways to do this is with the help of that help cut down on these unhealthy addictions, like the one we've listed at the bottom of this page, which helps you control eating because of anxiety and control addiction to sweet things. Try it.
There is no shame in needing help to overcome addictions that may already have been embedded in your eating consciousness for years. A good supplement is the easiest way to overcome certain addictions without suffering too much.
7) - Be aware of the hidden calories in drinks.
The coffee you drink with a spoonful of sugar adds several unnecessary calories. Drinking a soda when you are thirsty, instead of opting for water, will add many hidden calories, which will make you gain weight without being aware of it.
Many people eat very little and healthily, but complain that they can't lose weight. Most of them forget about the countless calories they ingest in liquid form throughout the day. The only beverage that is not fattening is water, but if you don't like to accompany meals with water, the healthiest is red wine or tea.
So-called light (low-fat) drinks also contain calories and other unhealthy substances, and should not be included in a healthy diet.
8) - Walking helps you lose weight easily.
To ensure that you walk at least 60 minutes a day, rethink your journey to and from work, or when you go to the café or shopping. You don't need to go to a gym to lose weight. Forcing yourself to make part of the commute home from work on foot instead of by car or taking the bus can perfectly replace the gym.
If you drive to work, park your car as far away from the entrance as possible. The more steps you take to get there, and then back, the better. If you take public transportation, get off one or two stations before your destination and walk the rest of the way.
Most people who have lost weight and managed to stay slim report walking for at least an hour a day. So fit these steps into your daily routine whenever you can.
9) - Think positive.
Instead of focusing on going without eating and dieting unnecessarily, focus on ways to eat healthier foods. For example, swap a toasted cheese sandwich for a vegetable soup. Use olive oil and vinegar for flavoring your salads rather than mayonnaise or ready-made sauces, and try adding some extra vegetables to your meat dishes or stews.
Eating plenty of healthy foods leaves less room for unhealthy ones, and combining them with your favorite foods that you mean you won't feel like you're making a big sacrifice to lose weight and achieve a healthy weight loss.
10) - Stay focused on the incentives. Why do you want to lose weight?
Maybe you can better manage a medical condition like high blood pressure or diabetes, or you will have more energy to play with your children or grandchildren. Maybe you just want to maintain a more attractive physical shape to feel good about yourself and gain self-confidence. Maybe you want to lose that belly that makes you look bad.
Write down your reasons for wanting to lose weight and look at them regularly. They will be the focus that will keep you on track and, as difficult as it may be, will not let you give up on succeeding at losing weight and, more importantly, succeeding at keeping that weight off and staying slim.
These simple tips will help you lose weight without starving yourself and going on crazy diets that leave you unmotivated and in a bad mood all day. And, if you have already managed to reduce your excess weight, these tips will help you stay in shape and not regain the weight again, as it happens with the so-called fast diets.
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