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Tips For Permanent Weight Loss

Tips For Permanent Weight Loss

You know as well as I do that all weight loss tips are not created equal. Some are of vital importance and others are useless and should be ignored. These tips, however, are of vital importance and should be followed if you want to arrive at your weight loss goal anytime in the near future. They are easy to follow and if you do follow them, you will love the results that they bring.

Key Dates

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It is important to set key dates for your weight loss goals and then strive to meet those goals before those dates. For example, if you plan to lose 10 pounds within the first  month and then 5 pounds for every month thereafter, until you reach your ultimate goal of 30 lbs, this gives you a plan to meet your goal and you know that if you are doing the right things and you don’t meet your goal, you  need to change your way of doing things to achieve your goal. More than anything, having a clear goal and a date by which to achieve it gives you something to celebrate when you do achieve it. This little piece of achievement can give you more motivation to carry you through to your final weight loss goals and in the end, will prove more important to than almost anything else.

The Right Diet

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Eating the right foods may be the most important part of your weight loss journey. It’s essential to limit your intake of grains and starchy foods that are not high in fiber and nutrition. Bread, especially white bread, are some of the hardest foods to break away from. This is because of their addictive nature which, in turn, is due to the genetic engineering that today’s wheat has gone through. It’s been modified to get more output from one crop of wheat that what used to be grown just 50 years ago and in doing so it’s less nutritious and more fattening. Worse yet it leaves you craving for more of it, simply because it is less nutritious. Thus, it’s addictive nature. According to cardiologist William Davis, MD, author of the bestselling book Wheat Bellymodern wheat is a highly addictive complex carbohydrate since it contains a special protein called gliadin, which has the same effect on brain receptors as opium. What you should eat is food high in fiber as the World Health Organization concluded that dietary fiber was the only dietary component that had convincing evidence showing a protective effect against weight gain and obesity.  High fiber foods include all fruits, vegetables, legumes, and nuts. Although grains used to be on this list, I can’t in good conscience include wheat anymore and it’s even difficult to include the other grains like oat, rice, and corn from what I’ve learned from Dr. Daniel Amen in his book Use Your Brain to Change Your Age that grains aren’t all that good for your health or weight loss. Dr. Davis reaffirms this in his book, Wheat Belly.

Consistency

nutrition-resources weight lossBeing Consistent is key when it comes to losing weight. As I’m sure you already know, it’s much harder to lose weight than it is to put it on. You need to be consistent with your weight loss efforts if you want to see changes. This is a crucial tip that you have to abide by to give you the weight loss you desire. To give you an example of why you need to be consistent, think about what is really required in order to lose weight. You can’t go back to what put your weight on. Albert Einstein once said, “problems cannot be solved by the same level of thinking that created them”, meaning to change the way you are, you have to change the way you do things. If eating certain food made you overweight in the first place, you cannot continue to eat those foods. To change your weight you must change the foods you eat. This means no more high sugar drinks (soda & juice drinks), no more processed foods (quick pre-made dinners), no more fast foods (floured and fried foods). Instead, these need to be replaced with high fiber fresh fruits and vegetables, legumes, sprouts and lean meats. Start to read labels. Read them religiously. Know what you’re putting in your body. If you don’t know what’s in the foods buy off the shelf, how can any you expect to know what you’re eating?

Cardio AND Weight Training

Many of my female clients are very quick to shy away from weight training and conversely, many of my male clients are very quick to shy away from cardio training. However, in order to achieve a well-rounded physique, you need to be doing both. This is because the more muscle we have, the higher our metabolism becomes and the more fat we burn while resting. Also, cardio is, in my opinion, the most effective way of burning fat, as it can be performing by people of all experience levels and can be performed almost anywhere. When we build muscle and burn fat at the same time, we accelerate our progress, as the 2 results will eventually meet in the middle. So whether you are just starting out or a fitness veteran, these 3 weight loss tips will help you get more out of your exercise and diet plan. Remember then to set specific goals for yourself, be consistent with your efforts and mix up your training from time to time.


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Lose Weight With A Permanent Diet Plan – Best Diet Plan For Permanent Weight Loss

Lose Weight Sensibly With A Permanent Diet Plan

Too many people with weight problems are in search a diet plan for weight loss and they want one that not only will deliver results but maintain the results, as well. Because many of the programs that exist out there, take advantage of most people’s lack of knowledge and fail to do any good for them.  There are many challenges when it comes to losing weight, like giving up on your addictions to fast foods and processed foods, changing your diet, starting an exercising routine. The truth is, that the type of weight loss program that you follow, has everything to do with the results that you are going to achieve. If you are working with an in-efficient plan, expect the results to be inefficient.

Diet Plan : Magnified illustration with the word Diet Plan on white background. diet

One of the major challenges that you are going to have to deal with when going on a diet to lose weight is the issue of gaining the weight back once you lose it. Many people realize, after their initial weight loss, that they start to gain it all over again despite losing it. As you probably know this is the yo-yo dieting effect. This happens because after most people initially lose the weight they want to lose, they revert to their old eating habits and like magic, the weight comes back. The trick in weight loss is to maintain your new weight once you have lost those extra pounds. This means breaking old habits and acquiring a new attitude which will involve a couple of things more than just exercising and a healthy diet. In order to succeed in your best diet plans for weight loss, you should keep the following tips in mind.

Qualify your Diet

First, Examine your diet as it is right now. Your weight loss program should have clear guidelines on what to eat and what not to eat. This food should be from all the food groups; no group should be neglected in your pursuit of a healthier lifestyle.

If you are a victim of this yo-yo dieting dilemma and have been following the old food pyramid from the USDA‘s 1992 model where grains are on the bottom and take up the largest portion in the pyramid, it’s no wonder you’re having trouble keeping off the weight once you lose it. We now know that it’s what’s on the bottom of this pyramid, the processed grains and refined sugar (another grain usually), that’s keeping everyone from maintaining their optimal weight once they lose it.

Bleached white flour and white sugar have been found to have addictive qualities to them, making any attempts to break the habit of eating these food products almost impossible. And it’s these foods, that provide plenty of sugars for the body, either directly through the glucose in sugar or indirectly in the complex carbohydrates of bread and pasta, that are making everyone overweight, fat and obese. These foods work on the same receptors in the brain that heroin and cocaine do, creating an addiction that’s very difficult if not impossible to break. The problem with these foods is that they don’t provide the body with the nutrients that it needs to function properly. They simply provide the body with empty calories, like alcohol and soda.

Set Your Goals      

Secondly, your weight loss plan should have achievable targets each week. Such targets should not be in any way complicated but should be very safe and practical to achieve. There are different theories when breaking any addiction, whether to go “cold turkey” and change all at once or try changing a little bit at a time, hoping that you won’t fall back into too many of the old habits, the same habits that you’re trying to say goodbye to.

My theory is if you want the change to take place faster, go cold turkey and completely give up your old life of eating the addictive food that got you to where you are now. Albert Einstein said “Problems cannot be solved by the same level of thinking that created them”, meaning you have to change your habits that created your problems if you’re going to change and do away with the problem. Your problem isn’t that you’re overeating so much as it’s a problem of eating the wrong foods. This means you need to change your eating habits.

Your habit of eating processed foods, fast foods, sugar and salt-laden foods is going to have to change. You need to change your diet to that of vegetables, fruits, and legumes, primarily, and grains, dairy, and meat following. Your grains need to be whole grains at that, not the processed and refined bleached white flour products and white sugar that provide no nutrition except for the empty calories they have. But whole grains with the germ and bran still intact in the grain because it’s the germ and bran that carry all the nutrition and fiber of the grain, and this is what makes it so healthy.

Create new habits

Third, you need to replace your addiction to fattening foods with an addiction to exercise. I’m sure you have many acquaintances that currently exercise. Some of these may even exercise on a regular basis. Take a look at any of them and compare their bodies to yours. From a gamblers standpoint, I’d give you 8-1 odds that those who exercise regularly have a body that you wouldn’t mind having.

Although, I do know some whom exercise on a regular basis and still have trouble losing weight. This is because they’re eating the wrong kind of foods. They’re sticking to their old addictions (probably without the knowledge that they’re even addictions), and are stuck in the same routine of yo-yo dieting. They’re unable to give up the processed and refined foods that give you the calories but not the nutrition. I’ve seen it too many times, the changes that happen when a person combines eating the right kind of foods with exercise.

These changes are something that will happen to you, provided you are willing to make the necessary changes. And after you have lost some weight, the best method to keep that weight off is to not cave into your addiction and continue exercising. It goes without saying that exercise not only gets your blood flowing around your whole body (including your brain) but also enhances your health to give you a longer and more satisfying life.

Qualify Your Plan

Fourth – Confirm the qualifications of the diet plan you want to follow by researching that plan. Are the people providing the plan qualified to advise you on your diet and weight loss or are they just somebody blowing hot air? Are they nutritionists or doctors? Something you should always check before you invest your time and money into any program is whether the people behind it are actually qualified to offer sound advice and instructions on the matter. In addition, check out the portfolios of even those who are offering counseling and other support services as well.

Consider Budgetary Constraints

Fifth – Analyze how much you will have to pay for your new diet as opposed to how much you will have to pay if you don’t change your diet. How much is it going to cost you if you continue on the same course you’re on now. Is your condition in danger of giving you diabetes? or high blood pressure? or high cholesterol? or cancer? (being overweight and obesity have shown to be a risk for cancer), do you want to fall victim to Alzheimer’s disease or any of a myriad of other diseases associated with being overweight?

Dr. Daniel Amen says in his book Use Your Brain To Change Your Age, the more excess weight you carry, the smaller your brain becomes. The same foods that lead to obesity also contribute to Alzheimer’s disease and if the cost of any of these illnesses or diseases are more than you’re  willing to pay, you have to get to a point where the odds of getting any of these diseases barely exist. Having a healthy body does exactly that. Giving your body the nutrition it needs to fight off these illnesses and diseases should become your highest priority. It should be more important than anything else because if you aren’t here to provide for your family, who will?

Weight Loss For The Long-Term

Finally, make sure that you have a support system set up with your family and friends, even if this means changing friends. One of the key features of any good diet plan for weight loss is that it will always have an effective support system. It helps more than I can say to have a friend or family member to work with on your weight loss journey. You can’t find better support than someone you’re doing it with.

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