Actions that Support Permanent Weight Loss
Nothing is a motivation buster more than failing over and over again. Or maybe you’ve had some success with permanent lasting weight loss, but that was in the past and now whatever you do seems to not make any difference. The good news is that keeping weight off is one of the simplest things to do in the world. Really it is.
It really is a matter of calories in, versus calories out. But then again, most people fail at this exact same step. If you don’t know your numbers, you’ve failed at your lasting weight loss before you even begin! Therefore, if you think you’ve tried everything under the sun and have all but completely given up, here are mind-blowing tips to deliver permanent results.
Invest in a Fitness Tracker
A fitness tracker can be a godsend; a personal trainer of sorts that comfortably sits on your wrist or upper arm. A fitness tracker can also do more than merely tracking your workouts- it can alert you when you’ve been sitting too long, can track steps walked throughout the day (although I personally don’t like this feature because it is inaccurate), map your sleeping habits, and show you calories burned during the day.
This calorie tracker is by itself worth the investment you made on the product, as knowing how much you burn will help your permanent weight loss significantly.
Eat Lots of Bulky Low Calorie Foods for Permanent Loss
Does one serving of French fries not hit the sweet spot in your stomach? Then how about swapping it out completely? Veggies are extremely low calorie, yet more filling and lasting than carb and calorie heavy foods. And the best part?
You can basically eat veggies to your pleasure- eat as much as you like without the guilt. Serve with some lean protein and you’ve got a major permanent weight loss partner in foods.
No Need to Train Like A Beast
While we do support working out as hard as you can during a single session, you do not need to make one intense session per day into two, or three. In fact, this is a recipe for failure, as physical and mental burnout will stop you dead in your tracks. Exercise daily, intensely, but stay alive.
Did you know that you could be losing weight without knowing it? The body is in a constant state of loss and gain, breakdown and building. Many people who last the same weight for months and years at a time have their life down to a routine so much that their caloric intake and expenditure remain relatively stable without them ever knowing it.
You could be working out extremely hard, which is what is helping to keep you lasting the same, but your body has plateaued. By taking a planned “easy” break for two weeks, then resuming normal intensity, your body resets and you will likely see changes and a permanent weight loss. Do not be disheartened if you know to your heart that you are working out hard; sometimes you need a break to continue progress.
Eat Slower for Lasting Weight Loss
Most people with hectic lives don’t have the time to truly enjoy their meals; rather, it’s just a chore to swallow and get back to work. However, by not chewing your food sufficiently, you are short-changing your weight loss potential and one of the true pleasure of life.
Chewing, like any other task, requires calories. Common sense would tell you that slow, deliberate chewing will burn more calories than 3 large munches followed by a trip down the hatch. These additional chews add up, and could be just what you need to push through to a permanent weight loss when all else seems impossible to change.
There are virtually hundreds of other tips you can make use of to trigger additional and lasting weight loss; these are just frequently overlooked and are likely to make the most measurable changes for your body.
8 Things You Must Do to Lose Weight for Good
When it comes to things you should do to achieve permanent weight loss, the list can stretch across the continent and back. Indeed, many are good suggestions; however, many will not work simply because they do not focus on cultivating the habits necessary for long lasting weight loss.
Considering the cabbage soup diet? Sure, it will work for a few days. Maybe you will lose a pound or even five, but you cannot follow it forever it simply isn't a lasting diet, and you will likely regain the weight you lost and more after going to back to eating as usual. To achieve true long-term weight loss, invest your time and effort into learning and mastering the basics, because a strong foundation paves the way to success.
Clean The Junk Out of Your Cupboards
Hungry? That box of breakfast cereal looks delicious doesn’t it? That’s the kind of temptation you will have to deal with and overcome every single day to achieve permanent weight loss. The proven simplest, lasting way to combat it? Get rid of all the junk.
Anything processed, laden with sugar and unhealthy fats need to be removed permanently. Listen, we know things are expensive, so if dumping hurts finish them off or give them away and then do not buy them again. Don’t forget to ditch the soda. Soda is the single most harmful “food” we routinely use.
Learn Healthy Foods
Speaking of food, take the time to learn what foods are healthy or else you will not be able to implement or sustain healthy habits.
Educate Yourself- Learn Your Caloric Needs
Your caloric needs are likely different from the other people living in your home. In fact, if your roomie is a super athlete, they will need more calories, since their body requires surplus fuel. Activity level, age and your bodyweight all determine your caloric needs, surpassing which leads to lasting weight gain. Use any of the numerous online calorie calculators to assess your needs.
The way to lose weight permanently? The opposite. Create a deficit of calories, about 500 calories less than your daily requirement is advised. Do not restrict too much, too fast, or your body enters a “stingy” mode, hoarding calories as if your life depends on it- this is known as starvation mode.
Realize What Motivates You
We all need that one thing that motivates us enough, and gives us tunnel vision to accomplish it. Motivators to lose weight forever can be many things, ranging from that sexy guy/gal getting your eye, disease prevention, more energy, staying alive for your kids, or aspirations to look like a role model. Whatever your motivation is, it needs to be strong enough so that every time you are reminded of it, you get a psychological kick to get in the work.
Revamp Your Diet
More than likely, your current diet is crap. Starting today, you need to ignore “conventional” wisdom, (the food pyramid) and forge the way proven to give results. Make the “base” of your weight loss diet vegetables. Different types, all colors and lots of them. Not only are they ridiculously healthy, but you can stuff them to satisfaction and hardly dent your caloric intake for the day. You can’t do that with any other food group.
Of secondary importance are protein rich foods (meat, poultry, and fish). If you’re a vegetarian, you will have to make do with protein rich plant sources, but saturated animal fats are not bad when consumed in the absence of carbs. To top it off, are fruits, then grains, and non-fat dairy in moderation.
Learn About Portion Control
Nobody likes to be restricted, especially when it comes to food. In fact, second to eating the wrong things, overeating is the next most significant contributor to obesity. If you want sustainable and lasting weight loss, you need to eat measured portions. You will not starve if you break up your meals into smaller portions and eat more often throughout the day, but you will kick-start your metabolism. Your body will thank you by feeling like it has a v8 engine.
Learn and Practice Moderation
Moderation eludes many people, but it is essential for sustainable weight loss. Moderation means one bite of cake versus 2 slices, it means indulging in “bad foods” on occasion instead of every day. Moderation is much more of a compromise and not a sacrifice.
Set Profound Diet and Lifestyle Habit Changes
Consider making habit changes your goal instead of permanent weight loss. Become mindful of what you are eating every day, and start by making small changes in your habits. Substitute healthy options for traditional dessert, order burgers lettuce wrapped instead of with the bun, eat real whole food for at least two of your meals daily, and stop drinking soda the list can go on and on.
If you usually spend more days of the week on the couch, get moving! Exercise makes you lose weight faster, besides all its other benefits. If you are feeling overwhelmed with the flurry of tips and trick out there to lose weight permanently, just stick to these five. Try it for twelve weeks, with nothing else. After that, you will have made inroads to your waist, and then you will be convinced of its efficacy and permanency. To your weight loss!