what are the top 10 tips for long term weight loss?
looking at losing weight and keeping it off! so i guess im after the top 10 tips for weight loss. just the most common tips that will keep me slim.
thanks!
Tags: long, losing weight, loss, term, tips, weight, weight loss
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August 31st, 2010 at 3:30 pm
Exercise. Instead of cutting down on your calories, increase the number of calories you use! And drink more fluids.
August 31st, 2010 at 3:56 pm
Don’t diet – change your eating habits.
Just eating sensibly will not reduce weight well on its own – exercise will help.
August 31st, 2010 at 4:05 pm
Eat less, move more.
August 31st, 2010 at 4:46 pm
burn more calories than you eat, but keep it realistic. Cutting 1000 calories from your diet overnight is not maintainable in the long term, so you will struggle to keep any lost weight off.
1lb fat is equal to 3500 calories, so if for example, you aim to eat 500 less calories a day and burn 500 calories through exercise each, you will lose 2lb per week. Cutting 250 calories and burning an extra 250 calories a day will mean a weight loss of 1lb per week.
Most importantly, do what is realistic for you and that you will be able to maintain for the long term.
good luck
August 31st, 2010 at 5:17 pm
1-Drink more water to stop craving snacks and flush everything out
2-Don’t ban any foods. think of this as a new way of life rather than a crash diet
3-Exercise more. weather it’s just walking or joining the gym. but make sure it’s something you can do forever, not something you’ll get bored off
4-Eat less fat. try not to eat too much fat, especially saturated fats as they’re the worst kind
5-Avoid snacking on rubbish. go for fruits, veg and nuts instead
6-Eat slowly. if you eat too fast you consume more food than you really need. so slow right down until you feel full then stop eating!
7- Don’t weigh yourself too much. Every week for the first month to make sure you’re loosing weight, then every month to keep track. if you weigh yourself everyday it affects you emotions and can lead to binging and giving up. remember your weight fluctuates any way.
8-Reduce your calorie intake, but only by a few hundred a day. this way you will have sustained weight loss over a long period of time rather than a fast one where your likely to put all your weight back on quickly.
9-Try to eat your 5 a day
10- Enjoy life. and have an ice cream if you really want one!
August 31st, 2010 at 6:00 pm
Eat food pyramid plans.
August 31st, 2010 at 6:10 pm
OK. Here are my top recommendations
1. Eat veges, fruits and lean (preferably wild, grass or range-fed) meats and fish
2. Avoid grains and grain products and sugars
3. Stay away from fast food restaurants
4.Eat 6 small meals a day instead of a couple of big ones
5. Eat protein with each of these meals (helps control hunger)
6. IF you can eat dairy, do so. If not take a calcium supplement or make sure you are getting sufficient calcium in your diet.
7. Take a vitamin D and fish oil supplement each day (Yes, both of these DO help with weight loss. I recommend salmon or krill oil because the pigment they contain also helps with weight loss and is an excellent antioxidant)
8 Do interval training for your aerobic exercise
9 Strength train to help build muscle.
10. Be sure your hormones are in balance. This is particularly important for women and for older men
I have a lot more info on this on my website at http:www.physicians-weight-loss-tips.com
B SchiblyMD
http://www.physicians-weight-loss-tips.com
August 31st, 2010 at 6:57 pm
There’s only one, and i doesn’t involve dieting or anything like that. It is:
BURN MORE CALORIES THAN YOU CONSUME
Your body needs energy to do everything. Eat, sleep, breathe, move, grow. It all takes energy. It gets that energy from the food you eat. But it only needs a certain amount per day (2000 calories for women, 2500 calories for men). If you don’t take in that much, your body gets the rest of it from burning fat stores.
So if you exercise, your calorific need is even greater, which means if you stick to a lower calorie diet, your body needs to burn MORE fat to kep you alive.
You could eat anything you wanted, in any quantity, as long as you exercised enough to burn off the excess calories taken in. So, no need to diet. Reduce your calorie intake, increase youractivity, and watch the weight disappear.
August 31st, 2010 at 7:14 pm
Long term weight loss is a change of lifestyle, you must consume less calories than you burn. Here are the best tips to follow:
1. Do some resistive weight training 3 to 4 times a week using short rest periods between sets of 30 to 60 seconds. Work out no longer than 1 hour to keep your anabolic (muscle-building) hormones high and catabolic (muscle-wasting) hormones low. Over-training is a quick way to lose muscle along with fat. Maintaining muscle is the goal, and it will help keep your metabolic rate high so that fat loss continues at a steady pace. Attempt to lose no more than 1 to 1.5 pounds of fat per week.
2. Avoid traditional long duration cardio, instead perform HIIT (High Intensity Interval Training) 2-3 times per week on alternating days or after weight training to burn fat and increase metabolic rate. HIIT cardio is best done on alternating days from weight training if possible.
3. Watch what you eat. Beware of low-fat or fat-free products. Typically, these products are loaded with carbohydrates and while you are not getting the fat, you may be getting way too many calories from simple carbohydrates. Avoid simple sugars and eat complex carbohydrates in moderation to reduce insulin output and prevent blood sugar fluctuations. Insulin is the main hormone responsible for storing body fat, and high insulin levels prevent the burning of stored body fat for energy. High-carbohydrate diets are not the optimal way to lose fat while preserving lean muscle. Rely on complex, high-fiber carbohydrates such as oatmeal, lentils and brown rice. Avoid breads, pasta, white rice and other highly processed, low-fiber carbohydrate sources, as well as sweets. As a guide, reduce carbohydrate intake to 0.8 to 1.2 grams per pound of body weight. For example, a 150-pound person would eat between 120 and 180 grams per day of carbohydrates (150 x 0.8 = 120 / 150 x 1.2 = 180).
4. Increase the amount of lean protein you consume daily to increase your metabolic rate, increase anabolic hormones and prevent muscle loss during dieting. Lean muscle mass is the active tissue that burns calories and maintains metabolic rate. The goal is to preserve the active tissue we want while encouraging the body to reduce the tissue (fat) we don’t want. Eat high-quality, low-fat protein sources like skinless chicken, lean red meat and seafood during your weight loss program. High-quality protein supplements may be used when the diet does not yield enough daily protein.
5. Reduce saturated fats whenever possible and replace with polyunsaturated fats such as flax oil and monounsaturated fats such as olive oil and avocados. Polyunsaturated fats are considered “good fats” and should be a part of your diet. Research shows that omega-3 oils from many sources of fish like cod, flounder, haddock, monkfish, perch, red snapper, sea bass, salmon and tuna help improve health and fat loss. Essential fatty acids (EFA) are required for optimum health and fatty acid metabolism. Avoiding “good fats” is a sure way to sabotage a fat-loss diet and degrade your health.
6. Drink at least 8 to 10 glasses of water a day to prevent dehydration and help liberate fat stores to be burned as energy. Water intake is often cited as the most underrated and overlooked part of fat loss.
7. Eat fibrous vegetables to increase transit time of food, improve digestion and improve weight loss. Increasing fiber intake from vegetables such as broccoli, cauliflower and other raw vegetables adds fiber, minerals and vitamins with very few calories. They add bulk to the diet while reducing appetite.
8. Spread food intake over 5 to 6 meals per day. Distributing your food throughout the day will improve nutrient absorption, prevent blood sugar fluctuations and decrease fat-storing hormones and fat-storing enzymes. Simply spreading the same number of calories over 5 to 6 small meals per day rather than the standard 3 meals per day will improve fat loss due to the above effects on blood sugar, hormones and fat-storing enzymes.
9. Avoid alcohol (or keep it to a minimum) while you’re dieting. Alcohol contains nearly 7 calories per gram, and is easily metabolized and stored as fat. When you consume alcohol with a meal, your body will metabolize the alcohol first. The rest of the calories and the excess alcohol calories inevitably will be stored as fat. Alcohol is generally regarded as empty carbohydrate calories because you get no other nutritional benefit as you would from the vitamins, minerals and fiber that you get from the carbohydrates in fruits and vegetables.
10. Be snack smart. When you must have a snack, make a smart choice. Avoid sugary or fatty snacks like chips and soda, crackers, nuts, frozen yogurt and so on. Instead, try some air-popped popcorn (no butter or salt) or a slice of lean meat like turkey. When you space your meals to 5 or 6 a day, snacking becomes less important to you. Check the nutritional panels on your snacks for sugars and fats, and remember, excess carbohydrates in your diet will be stored as fat.
for more great info check out http://fitnessandtrainingtips.blogspot.com
August 31st, 2010 at 7:31 pm
I am a student doing research for a psychologist who specializes in weight gain from allergies and the way they psychological issues.
He states that the brain reacts to certain foods in certain people and by rasing certain brainwave frequencies through an audio CD at night the brain can resist the allergies leading to weight loss along with hypnosis. He is the pioneering psychologist in this area.
So that is #1
2) don’t eat what you can’t pronounce since it will likely lower your metabolism
3) don’t eat when your not hungry. The average person needs 800 plus calories a day about to not burn muscle. So try and eat when hungry and not till your full.
4) take stairs, don’t use the remote control, etc…
5) get your heart rate up 4 times/ week
August 31st, 2010 at 7:43 pm
Exercise. Instead of cutting down on your calories, increase the number of calories you use! And drink more fluids.
August 31st, 2010 at 8:09 pm
Eat healthy
Exercise
… the list continues
heres a site i came across that shows you alot of good healthy tips on how to lose weight, i lost 15 lbs in 2 months by following it
http://fasthealthyweightlosstips.blogspot.com/
August 31st, 2010 at 8:47 pm
You have reached your goal weight, you are finally happy with the way you look in your clothes, so what is the next step? Actually, the next step is to continue the steps that got you this far.
Long term weight loss success is continuing to work for what you want. If you want to stay looking the way you do today, keep doing what you did yesterday.
If you have already lost the weight you wanted you know what works for you. So the trial and error part of your dieting is over. If you know that you can have a less than healthy snack 3 times a week and still lose the weight, then you can continue doing this. Although, as you age you might want to cut that down a bit.
Age does play a major role in weight loss as does other health conditions.More than likely you are going to hit a plateau in your weight loss or at least a pause. When and if you meet this hurdle, it is important that you overcome it. To do this you merely have to make a few short term modifications. One could be increasing the level of physical activity you are doing.
If you find you no longer get sweaty after your workouts, you can increase the intensity. Your body can become used to the routine you are currently doing and it will need something new to stimulate it.
You can also change the times you are exercising. For example, if you normally workout early in the morning before you eat, you can eat and then go for your morning run.
Doing small minor adjustments like this have proven to be beneficial for many individuals.
Don’t deprive yourself of something. Although it is best for you to avoid unhealthy foods, if you really have a craving for french fries, have a small amount of them.
Try to make it a little healthier by either making them yourself with a healthier oil or even eliminate the salt on them. Just be sure that you do not over do it. You still have to maintain control over your eating.
Being constant even after you have achieved your goal weight is important for you to maintain that weight. Otherwise, if you start eating whatever you want, as much as you want and as often as you want without exercising you might be throwing all of your hard work out the window.
Long term weight loss success comes from the heart, the soul and the mind. If you really want it, you need to keep at it.
I used to be a fat boy when I’m 14 year olds until 18 but right now I’m slim man already due to I try to everything on above message.
Sometime you have to keep excersice everyday and diet as well but It worth when you lokking yourself in the mirror.
Keep forward guy ! Don’t give up.
August 31st, 2010 at 9:47 pm
As a person who’s on a ‘diet’ now and lost 3 stones 7 lbs within 3 months (yes im impatient!!) im only 5 lbs off my ‘ideal weight’ so not long to go. BUT its been difficult, for me harder than giving up smoking and at the same time its easy to do, eat very low saturated fat food and change by excerising. I started by walking 3 miles a day, then 5 miles (fast walking by the way :-)) and now im now RUNNING 3 – 6 miles a day ! Ill tell you what, after you do that, you feel so good believe me !! So do it and exercise then you’ll find you can eat more of what you want and hand in hand with the exercise you’ll do it. Ill end with the saying that ‘ If I can do it, you can too’.
August 31st, 2010 at 10:00 pm
I have been through it all and know what’s it about. The main thing is to stick in there. You can’t be an addict to food and never exercise if you want to live a healthy life and keep the weight off. I’ve worked out, done every diet, and all types of classes.
Nothing works, besides dedication and intelligence towards the subject of losing weight.
First, depending on how much weight you need to lose, your diet is the first concern. You can’t eat 10,000 calories a day and expect the weight to come off, even if you are exercising a lot. Which brings us to the next thing. Duh, Exercising…
This is a must especially if you need to a lot of weight. Get at least 30 mins of some good hardcore exercising. Do some cardio, in the long run, it’s good for the heart.
However, I find the most hardest part of losing weight/keeping it off, in my diet. It’s so hard to keep your fingers out of the cookie jar or those chocolate goodies. I’ve found a great addition to help any one out, it’s a natural weight loss supplement called Proactol. Now don’t get all crazy on me and say diet pills don’t work. That is true, but not in this case. This one isn’t meant to burn pounds while you sit on the couch. It’s an appetite suppressant, along with being a fat binder. I saved money on the pills at theweightlossplace. com along with getting some good info. It basically makes those fingers not go towards the cookie jar. For me it’s the best pill I’ve tried and I’ve tried cupboards full. Now this doesn’t mean you have to follow my foot steps but I’ve successfully lost roughly 70 pounds and keeping it off til this day.
Well good luck and remember what I said, Dedicate.
August 31st, 2010 at 10:29 pm
Its odd how so many different things can do some good or bad.
I did this new water diet thing, drink x amount a day, went to the loo more than anything lol
Ive even tried chinese remedys, i must admit some do the trick and some dont.
Also tried some pills (to help you not eat as much) and this was the best results, ive put a link to the ones i went for, they even do a trial which i went for as well!
Its worth just even getting the freebies to see how you get on! Then do some searching!
Hope this helps!!
John