Losing weight and keeping it off for good is one of the most difficult things to do. This is especially true if you are an emotional eater.
If you are tired of yo-yo dieting, it’s time for you to take a different approach to weight loss. Listed below are 5 ways to lose weight and keep it off.
1. Understand your eating patterns.
When you eat a meal or a snack, are you really hungry? Or are you anxious or bored? Before you embark on a weight loss journey, it’s essential for you to understand the reason that you eat the way you do.
One way for you to understand your eating patterns is by writing in a journal. For one week, record every bit of food that you consume. Next to each food item, write how you feel before you eat the food.
At the end of the week, review your journal. Pay close attention to the number of times that you ate because you were upset, bored or nervous. This action will help you to be mindful of your eating patterns.
2. Aim for realistic goals.
Keeping the weight off for good requires you take a ‘marathon’ approach. Suppose you have 50 pounds to lose, it’s unrealistic to think that you can shed the weight in 2 months.
Many health experts believe that you shouldn’t lose more than two pounds per week through diet and exercise. At that rate, it can take approximately 6 months for you to shed 50 pounds.
3. Eliminate prepackaged snack foods.
There’s no doubt about it – prepackaged snack foods are delicious and convenient. Whether you like cookies or candy, eating these snack foods can destroy your health and your waistline.
Opt for fruits, nuts or chopped vegetables instead of prepackaged snacks. Although it will take you a while to get used to the substitutions, your body will respond in a positive manner.
4. Drink plenty of water.
Water is the optimal form of healthy hydration. When your body is properly nourished with water, your body will release excess weight.
Nutrition experts recommend drinking at least 64 ounces of water each day. Depending on your level of physical activity, you may be able to consume up to half of your body weight in water.
5. Practice portion control.
Many people find it difficult to control their portions. Here are a few guidelines to help you.
- Eat only one serving of each food per meal.
- Share your meal with a friend when you eat at restaurants.
- Stop eating after you’re full.
By following these tips, you can easily lose weight and keep it off.