Can You Lose Weight By Eating 3 Times A Day 10 Effective Weight Loss Tips For a Permanent Weight Loss

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10 Effective Weight Loss Tips For a Permanent Weight Loss

For most people, weight loss is a temporary event of losing weight and these individuals gain weight immediately after brief success. They are considered failures due to lack of information and knowledge about permanent weight loss. The good news is that studies have revealed many valuable tips that can help you lose weight permanently. This article presents you with 10 best tips that you can use to achieve the body you are dreaming of.

1: Exercise

Exercise is a key component to successful permanent weight loss and maintaining your weight. For exercise to be effective, one should exercise 5 times a week for at least 30 minutes per session. In a recent study, if you exercise for 10 minutes, 3 times a day is as good as one 30-minute session. With this in mind, there’s no reason to give yourself the “no time to exercise” excuse. Try walking around the neighborhood with your partner every day or join an aerobics class at your local gym. Once you start exercising, you’ll feel more energetic and less stressed, and eventually, you’ll become “addicted” to exercise.

2: Weight training

Weight training is beneficial for weight loss in a slightly different way to exercise. When you do more weight training, you gain more muscle tissue and you burn more calories. Fat is not an active tissue compared to muscle. For muscle self-maintenance, it “burns” a significant amount of calories every day. Jogging helps burn a significant amount of calories, while the muscles help increase your metabolism even as you rest.

3: Keep a food diary

Keeping a food diary is very useful for weight loss. Record what and how much you ate each day, how hungry you were before eating, and how you felt emotionally at the time. A food diary can help you identify emotions and behaviors that make you overeat, and it can help you know your portion sizes. Read your food diary often and try to make your meals healthy. A food diary can help you stay more focused and committed to your weight loss goals.

4: Stay healthy

Successful long-term weight loss is when you are motivated to be healthy and not just want to be thin. Choose foods that help you stay healthy. Use the food pyramid and choose the amount and type of food you should eat each day to give your body the nutrients it needs to stay healthy.

5: Find out why you overeat

When you are stressed at work, bored, lonely, angry or depressed, you tend to overeat. For successful long-term weight loss, you must learn to deal with emotions without eating. Studies have shown that individuals who control their emotions without eating are more successful in long-term weight loss than those who only diet and exercise but cannot control their emotions. “Emotional eaters” and chronic binge eaters can get help from a psychologist or licensed counselor in your area

6: Join a weight loss support group

Getting support and encouragement from other dieters is key to successful long-term weight loss. Look out for weight loss programs and resources in your area, or you can check with your local hospital to see if they have diet programs or groups you can join.

7: Weight loss and portion control

Nowadays restaurants offer “super-sized” meals and large meal portions. Be careful about how much you eat at a meal. You can ask for a small portion of your favorite meal, or you can eat half of your meal at a restaurant and bring the rest home. When you are full, stop eating and try not to finish your large portion of meal and keep eating until you are full.

8: Lose weight slowly

Don’t start celebrating just yet if you lose 15 pounds in two weeks because when you lose weight quickly, you’re likely losing muscle and water instead of fat. Muscle tissue is important in keeping our metabolism high. As you lose muscle mass, the amount of calories you burn each day also decreases. Losing your weight slowly is successful weight loss. Go for weight loss of no more than 2-3 pounds per week. One pound of weight is equal to 3500 calories. By burning off 250 calories a day through exercise and removing 250 calories a day from your daily meals, you can lose at least one pound of fat per week.

9: Eating slowly

Thin people usually take a long time to finish their food or they don’t finish their meal at all. You can shed those extra pounds by eating slowly because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Fast eaters tend to overeat, and the number of calories you consume can vary significantly depending on how fast you eat. So eat slowly and take your time to enjoy each of your meals.

10: Lose weight by eating less fat – but do it wisely

Reducing the intake of high-fat foods in your meals can help you in your weight loss goals. It contains only 4 calories as there are 9 calories per gram in fats and carbohydrates or proteins. Please note that fat-free foods contain calories, and sometimes fat-free foods contain the same number of calories as “fatty” foods. In the end, if you consume more calories than your body uses you will gain weight. If you eat less fat you will certainly lose weight but if you replace large amounts of that fat with fat-free foods you will not lose weight.

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