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Lose Weight and Keep It Off — an article on the Smart Living Network
June 26, 2008 at 4:17 PMComments: 0 Faves: 0

Lose Weight and Keep It Off


An Age Old Question

One question that diet conscious people frequently ask themselves is: What is the best way to lose weight and successfully keep it off? Throughout the course of a diet regimen, there are always several different "guaranteed" methods, remedies, and quick fixes that promise the desired results, but never provide a long term ideal weight. The most common motivation for weight loss is either a concern about health or the realization that a person's weight had reached an all time high. There are several solutions that allow the means to lose weight effectively. Provided below are some of the best strategies.

Changes in Diet

One of the most effective ways to make more long lasting results in a successful diet is to alter the eating routine. This is done through several changes:

  • Restricting certain foods: It is important, however, to still work within all food groups. "Favorite" foods can still be enjoyed, as long as they are in small amounts.
  • Eat nutrient dense meals: Items such as foods that have whole grains, lean proteins, fruits and vegetables are ideal choices.
  • Prepare healthy snacks that are easily available, such as carrots, apples, and other types of fruits and vegetables.
  • Limiting quantities: Avoid seconds and portion out meal servings. Eat smaller meals three to five times per day. Eat in moderation. If you are not hungry, then don't eat.
  • Counting calories or fat grams: Take in fewer calories than what are expended per day.
  • Using a liquid or exchange diet.
  • Eat breakfast: Nearly eighty percent of dieting Americans eat breakfast every day. Among the healthy food choices are cereals and fruit.

Changes in Physical Activity

Physical activity and high levels of exercise is one of the most important factors of a good diet and staying healthy. A brisk, one hour walk is a good daily activity that anyone at any weight stage can do.

Keep Notes on Progress

Once the results begin to show, the tricky question remains: Once the weight is finally worked off, how is it kept off? The answer is found in two factors that lead for a better long term success. These include a daily consistency in dietary habits and being able to recognize a potential relapse into old dietary habits. By maintaining the behavior changes that worked to lose the initial weight, dealing with small weight gains right then is more likely to stop or reverse the effects of regaining the original weight. In studies of participants that maintained their weight loss for at least two years, this reduced risk of regaining the original weight by 50 percent.

Keep Motivated for Better Health

No matter what the diet, it is important to remember that no single strategy has worked or was used consistently one hundred percent of the time. A weight loss technique is only as good as a person's motivation to stay with it. As with any physical or lifestyle change, it is important to consult with a doctor or physical trainer before starting a diet regimen.


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