Author: Rando Meresmaa
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Almost every single day I see or hear amazing stories where people lose incredible amounts of weight very quickly. And to be honest with you I am tired of all those media hyped stories. And what exactly is weight loss? Weight loss is not fat loss. This "weight" can be water, lean tissue or muscle. The faster you lose "weight" the greater the chance of relapse, weight re-gain and long term failure. What really impresses me is if someone can reach their ideal weight and maintain it for many years. That is impressive.
So how to you keep your weight off?
A recent study called "Dietary and physical activity behaviors among adults successful at weight loss maintenance" did a survey. It turned out that one-third were successful at keeping their weight off.They wanted to know what were the differences between those two groups.
Both the maintainers and non-maintainers reduced the amount of food they ate, consumed smaller portions, ate fruits and vegetables, less fatty foods and so on. There were no real differences between those groups in that departement.
But the first and a very important difference was that maintainers exercised 30 minutes or more daily. Maintainers also included other activites and sports into their schedule. The other big difference was that they also reduced the amount of sedentary activities (watching TV, surfing in the internet etc.)
My top 5 tips to help you keep weight off for good are:
1) Use exercise, physical activites, sports to increase your daily activity level. Exercise is so important to maintain weight.
2) Cut back your web surfing, TV watching, computer games and decreasing sedentary activites in general. Instead go walk in the park, play with your kids, go camping or hiking. There are so many things you can do.
3) Using weight training while losing fat and during maintanance period. It doesn´t matter if you are a man or a woman, old or young you can find programs that work for you in any gym.
4) Count calories. Although some "experts" say that calories don´t count, it is very important to count them. You also have to weigh your food, measure portion sizes. keep track of your weight and body fat percentage.
5) And the final tip is to stop finding silly excuses. It is important to be motivated and positive. You can always find time for yourself, even if you feel otherwise. You can have all the knowledge about losing weight, but if you don´t do anything about it, then nothing happens.
I hope it helps you to keep weight off for good.
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Almost every single day I see or hear amazing stories where people lose incredible amounts of weight very quickly. And to be honest with you I am tired of all those media hyped stories. And what exactly is weight loss? Weight loss is not fat loss. This "weight" can be water, lean tissue or muscle. The faster you lose "weight" the greater the chance of relapse, weight re-gain and long term failure. What really impresses me is if someone can reach their ideal weight and maintain it for many years. That is impressive.
So how to you keep your weight off?
A recent study called "Dietary and physical activity behaviors among adults successful at weight loss maintenance" did a survey. It turned out that one-third were successful at keeping their weight off.They wanted to know what were the differences between those two groups.
Both the maintainers and non-maintainers reduced the amount of food they ate, consumed smaller portions, ate fruits and vegetables, less fatty foods and so on. There were no real differences between those groups in that departement.
But the first and a very important difference was that maintainers exercised 30 minutes or more daily. Maintainers also included other activites and sports into their schedule. The other big difference was that they also reduced the amount of sedentary activities (watching TV, surfing in the internet etc.)
My top 5 tips to help you keep weight off for good are:
1) Use exercise, physical activites, sports to increase your daily activity level. Exercise is so important to maintain weight.
2) Cut back your web surfing, TV watching, computer games and decreasing sedentary activites in general. Instead go walk in the park, play with your kids, go camping or hiking. There are so many things you can do.
3) Using weight training while losing fat and during maintanance period. It doesn´t matter if you are a man or a woman, old or young you can find programs that work for you in any gym.
4) Count calories. Although some "experts" say that calories don´t count, it is very important to count them. You also have to weigh your food, measure portion sizes. keep track of your weight and body fat percentage.
5) And the final tip is to stop finding silly excuses. It is important to be motivated and positive. You can always find time for yourself, even if you feel otherwise. You can have all the knowledge about losing weight, but if you don´t do anything about it, then nothing happens.
I hope it helps you to keep weight off for good.
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