Losing Weight And Keeping It Off

A lot of us can easily shed off unwanted pounds when we want to. However, keeping them off is another story.  Personally, I find maintaining fitness more challenging than losing weight so I gathered some articles that might help me and those of you who has the same problem as I do. When we loss weight and yet gain them back,  we expose our health to more harm than good. The idea of "weight loss fast and easy" is best achieve when there is synergy  between sensible eating like that in a nutrition boot camp and exercise.

5 easy-ish weight-loss tips for 2013

1. Cut the calories you drink. Yes, Drink.


2. Get more sleep.


3. Assess the liveability of your approach.


4. Set realistic goals.


5. Focus on behaviours, not pounds. original source

Tips to Lose Weight and Keep It Off

1. Avoidance of entire food groups or excessive consumption of others isn’t healthy, realistic or sustainable.


2. Ditch wasteful calories that come from foods that are nutritionally void -- think processed and overly packaged foods, refined, flour products, all things fried or covered in creamy goop, sports drinks and other beverages with added sugar. Bottom line: eat real food.


3. About half of your diet should be fruits and vegetables. Enjoy healthy fats in moderation and avoid saturated and trans fat.


4. Don’t starve! You need energy to go about your day, especially if you’re physically active.


5. Be prepared to commit to regular aerobic exercise and resistance training. There are no shortcuts.


6. Stay connected with friends and family. Friends can also offer the best support when it comes to achieving your goals. original source

Weight-loss tips: 25 ways to lose weight, keep it off

1. Set a realistic weight-loss goals.


2. Keep track of what you consume.


3. Motivate yourself.


4. Enlist the help of family and friends.


5. Move it to lose it.


6. Pay attention to portions.


7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.


8. Create “a dinner deck.” This would include 10 favorite quick and healthful dinners written on index cards.


9. Avoid hunger. Eat regular meals and snacks.


10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator.


11. Stock up on “impulse fruits.” Keep things like grapes, clementines, small apples, small bananas and pears around the house.


12. Make some stealth changes. This will get everyone in the family eating healthier.


13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages.


14. Practice the “Rule of One.” When it comes to high-calorie foods, you won’t go wrong if you allow one small treat a day. That might be one cookie or a fun-size candy bar.


15. Pace, don’t race. Force yourself to eat more slowly, and savor each bite.


16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.


17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food.


18. “After 8 is too late.” Adopt the motto for snacks after dinner.


19. Buy a pedometer and get moving. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.


20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets.


21. Dine at a table. Eat from a plate while seated at a table. Don’t eat while driving, lounging on the couch or standing at the fridge.


22. Eat out without pigging out. Figure out what you are going to eat in advance of going to the restaurant. Order the salad dressing on the side.


23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full.


24. Weigh yourself regularly. That’s what successful dieters and those who manage to maintain weight loss do.


25. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. original source

I find the articles so informative and I hope you do too. Although these  things are not new (I bet you have read a lot of stuff like this somewhere too) but it is good to be reminded of the simple and sensible ways of really, really losing weight. All of them  have been harping on the importance of keeping ourselves hydrated all the time, but I find the idea of putting lemons in our drink for body cleansing quite interesting. Maybe that would be worth investigating as well as the relationship of weight loss and vitamin d which I have heard about a lot.

Miles Reyes