Exercise keeps you fit and healthy. But to lose the extra weight and keep it off for good, you also need to focus on what you eat for the long haul. Simply going on crash diets or a week long cleanse will not help stay fit for life. You need to have a long term plan and the right tools to keep track of your progress. Hint: it’s not the scale!
Therefore, follow these super-effective guidelines and slim down for good.
Do Not Rush Weight Loss
Forming good eating habits require times—at least, you need about 12 weeks to train your brain to turn healthy eating behaviors into a daily habit. Piecing up all the parts together—whether it’s reading the labels, planning the meals or cutting the simple carbs—is not done overnight. The magic bullet does not exist. So stop trying looking for it.
As a result, here is how to escape ‘the I want it now!’ mental prison:
- Think long term. Instead of seeking instant gratification, plan for the future. Plan to be healthy five years from now. Plan to be healthy for life. Making this mental switch will not only help you slim down, it can also grant you success in all areas of life.
- Keep fine-tuning your plan. Expect hurdles and setbacks along the way. It’s not a smooth ride. ‘What doesn’t kill you will only make you stronger’ as the saying goes. So, make sure to readjust and come back stronger whenever you start to veer off from your plan.
- Keep track. A powerful tool you can add to your weight loss arsenal is a food log. The latter can help you shed light on the hidden facets of your eating habits, enabling you to make the right changes.
Enhance Your Eating
Successful people are the result of good habits. Therefore, to reach your weight loss goals, you need to form winning eating habits. Here are a few:
- Eat Slowly. Scientists say that it takes about 15- to 20-minute for the brain to receive the signals from nerve endings in the gut that says:” Mate, that’s enough!” Consequently, eating faster can lead to weight gain. In fact, a study published in the American Medical Journal revealed that fast eaters are more than three times likely to encounter weight problems than those who eat slowly.
- Take a seat. According to research at The University of Toronto, subjects who sit down to eat consumed fewer calories than snackers. Therefore, don’t ever eat on the move. Have a seat at your kitchen or work office and be mindful of every bite you take.
- Add more foods. Healthy eating is not always about sacrificing good eats. In fact, adding more ‘healthy foods’ to your plate makes you less likely to snack, even if you’re used to doing it before.
Here you have it! Now go and take action on what you’ve just learned. Change only happens when you begin the implementation process.
About the Author: David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special “Weight Loss By Running” (Value $18) report For FREE.