How to maintain and lose weight effectively and safely are among people’s most popular concerns today. However, due to the availability of information, sometimes, people are misleaded and find it difficult to know what is really good for their health.
1. Overcome strong desire for food.
Each time I make a change to my diet, I cannot stop myself cravings for foods. How can I deal with this?
Jenna A. Bell Wilson, Ph.D., R.D. remarks that any alteration to your diet, either a calories reduction or familiar food discard can make you susceptible to cravings, which is human nature.
However, this problem is not insoluble. When you have made a decision to eat something to satisfy your craving, eat it gradually and do not feel sorry about it. Make efforts to eat only if you can control the amount consumed.
Most people who are in the process of weight maintenance report that if they have attractive food, they will stay away from them by keeping them out of sight and out of mind.
2. Regular exercise can help weight loss.
It is common knowledge that exercise is good for weight loss, but the number of calories burned each time I do exercise is really discouraging. Is exercise really useful?
Instead of looking at the number of calories burned each time you work out, you should look at your culminating results over time; you will feel much more encouraging.
Let’s take an example. If you walked five times per week, one hour each time and consumed the same amount of food now, you could lose approximately 20 pounds in a year without the need to go on a diet, says Anne M. Fletcher, M.S., R.D., L.D., author of Thin for Life, Eating Thin for Life, and Thin for Life Daybook (Houghton Mifflin Co.).
Plus, working out can also relieve despair, stress, nervousness, all of which are the direct causes of overeating.
3. Maintain weight after the summer.
I often lose weight in the summer, but how can I maintain my weight after that?
In order to maintain summer weight, consider the way in which you lost weight in the summer. For example, if you lost weight by counting calories, you can start again by using a food diary and a calculator. Likely, if you lost weight by regularly doing exercises, you can put on your sneakers and restart your workout program today.
4.Restricting carb intake can be bad for your health.
I have heard that cutting back on carbs is bad for health, but a lot of people have managed to lose weight very quickly by doing so. Should I?
Densie Webb, R.D stated that you should lose weight without any elimination or restriction to any food group. Low-carb diets are only for short-term weight loss purpose since you cannot properly perform without carbs for a long time.You should substitute it with a low-calorie diet, which ensure slower but more stable results.
5. Sugar can impact your weight.
Is it true that sugar is bad for my weight loss program?
While no specific food group make you lose weight or gain weight, cutting sugar amount in your diet can help you decrease the calories intake.
It takes a short time for your body to digest sugar, so you feel hungry very soon you consume it. Moreover, it is addictive since it increases the serotonin level, a brain chemical that make you feel relaxed whenever you feel stressed.
To decrease the temptation for sugar, substitute it with fresh sweet food such as fruits rich in fiber, vitamins and minerals. Plus, you should relieve your stress by other ways like outdoor activities instead of consuming sugar.
6. Previous dieting will not impair your metabolism.
In my 20s, I terribly cutting calories and fat intake. Have I damaged my metabolism for good?
Elisa Zied, R.D., a spokesperson for the American Dietetic Association said that cutting the calories can possibly decelerate people’s metabolism rate, but the effect is not forever. You can improve your metabolism by :
7. Regularly weigh yourself.
Should I weigh myself regularly when trying to lose weight?
It has been suggested by several studies that regularly weighing yourself is good for weight maintenance. However, if the weight results do not satisfy you, do not allow them to affect your mood during the day or the determination to lose weight.
Above are the answers to people’s most 7 common questions about weight loss. Hope that with the above information, you can lose weight effectively and safely.