5 succes strategies for Weight Loss

Informal diets, weight loss programs, and straightforward tricks promise quick and easy weight loss. However, the key to successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. In order to lose weight successfully in the long term, you must make permanent changes in your lifestyle and healthy habits.

                                                                 

How do you make these permanent changes? Consider following these 6 strategies to achieve weight loss success.

- Make sure you are ready for weight loss : 

Long-term weight loss takes time, effort - and a long-term commitment. While you don't want to put off losing weight indefinitely, you must make sure that you are ready to make permanent changes to your eating and activity habits. Ask yourself the following questions to help you determine your readiness:

• Am I passionate about losing weight?
• Am I too distracted by other stresses?
• Do I use food as a way to cope with stress?
• Am I ready to learn or use other strategies for dealing with stress?
• Do I need other support - either from friends or professionals - to manage my stress?
• Am I ready to change eating habits?
• Am I willing to change activity habits?
• Do I have time to spend making these changes?

Talk to your doctor if you need help dealing with stressors or feelings that seem to be obstacles to your preparation. When you are ready, you will find it easier to set goals, stay committed, and change habits

- Find your inner motivation for weight loss :

Nobody can make you lose weight. You must make diet and exercise changes to please yourself. What will drive you to stick to a weight-loss plan?

Make a list of the things that are important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure you can summon your triggers during moments of temptation. You might want to post an encouraging note for yourself on a pantry door or refrigerator, for example.

While you have to take responsibility for your own behavior in order to successfully lose weight, it helps get support - of the right kind. Choose people who support and encourage you in positive ways, without shame, embarrassment, or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or create healthy menus, and share the priority you have placed on developing a healthier lifestyle. Your support group can also provide accountability, which can be a powerful motivator for sticking to weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by performing regular weighing exercises, logging your diet and exercising in a journal, or tracking your progress using digital tools.

- Set realistic goals for weight loss

It may seem obvious to set realistic weight loss goals. But do you really know what is realistic? In the long term, it's a good idea to aim to lose 1 to 2 pounds (0.5 to 1 kilogram) per week. In general, to lose 1 to 2 pounds per week, you need to burn 500 to 1,000 more calories than you consume each day, through a low-calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight might be a realistic goal, at least for an initial goal. If you weigh 180 lbs (82 kg), that means 9 pounds (4 kg). Even this level of weight loss can help reduce your risk of developing chronic health problems, such as heart disease and type 2 diabetes.

When you set goals, think about process goals and outcomes. "Walk every day for 30 minutes" is an example of an exercise goal. "Lose 10 pounds" is an example of a resulting goal. You don't have to have an outcome goal, but you should set exercise goals because changing your habits is key to losing weight.

- Change your point of view 

Eating healthy foods and exercising for a few weeks or even months is not sufficient if you want long-term, successful weight management. These habits should become a way of life. Lifestyle changes begin with an honest look at your eating patterns and daily routine.

After assessing the personal challenges you face in losing weight, try to devise a strategy to gradually change the habits and attitudes that have sabotaged your previous efforts. Then go beyond just realizing your challenges - plan how you will deal with them if you are to succeed in losing weight permanently.

You will likely have an occasional relapse. But instead of giving up completely after a relapse, simply start the next day. Remember that you are planning to change your life. It won't happen all at once. Stick to a healthy lifestyle and the results will be worth it.

- Stay active for weight loss fastly :

While you can lose weight without exercising, regular physical activity as well as restricting calories can help you lose weight. Exercise can help burn off extra calories that you cannot reduce through diet alone.

Exercise also provides many health benefits, including improving mood, strengthening the cardiovascular system, and reducing blood pressure. Exercise can also help maintain weight loss. Studies show that people who maintain long-term weight loss get regular physical activity.

The number of calories you burn depends on the frequency, duration, and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise - such as brisk walking - for at least 30 minutes on most days of the week. Some people may need more physical activity than that to lose weight and maintain that lost weight.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you cannot do formal exercise on a particular day. For example, take several trips up and down the stairs instead of using the elevator, or park your car at the far end of the place when shopping.