Top REGULAR Weight Loss Secret

Ready for the big secret on how to lose weight and keep it off?  Here it is.....Make Regular Adjustments (daily if necessary) to your eating, activity, exercise, lifestyle habits, etc.    Sound boring?  Yeah, maybe, but would you rather hear lies that don't work and keep you getting fatter?  

Self monitoring, feedback and adjustments works with weight loss and many other things in life....

A study led by Rena Wing, professor of psychiatry and human behavior at Brown Medical School and director of the Weight Control and Diabetes Research Center at The Miriam Hospital, found the following:

With the goal of maintaining their weight within five pounds, participants were taught to weigh themselves daily and use the information from the scale to determine if they needed to adjust their diet or exercise routine.

The intervention worked: Significantly fewer participants regained five or more pounds during the 18-month-long program. The program was most successful when delivered in face-to-face meetings, although the Internet also proved a viable way to help participants maintain their weight loss.

“If you want to keep lost pounds off, daily weighing is critical,” Wing said. “But stepping on the scale isn’t enough. You have to use that information to change your behavior, whether that means eating healthier or walking more. Paying attention to weight – and taking quick action if it creeps up – seems to be the secret to success.”

Habitually regaining weight you have lost can be a huge blow to your self esteem and detriment to your health. Don't make losing weight your primary goal. Transform your body to lean and keep the weight off for good.

Have you lost weight and regained it several times? Sure, you can starve yourself and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on.

Quick weight loss implies that its something that won't last.

Here are 3 tips to keep the weight loss off your body:

1. If you have lost significant body weight by severe calorie restriction and no exercise, you will put the weight back on. You can't maintain a diet like this for too long. Changing your eating habits will give you long-term success. Whole, natural foods are meant to be enjoyed and to provide nourishment. You also need to eat enough to fuel the tough workouts it will take to transform your body.

Eat a balanced diet based on the macronutrients (healthy fats, carbohydrates, protein) before progressing to more advanced eating strategies like carb cycling.

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.

2. If you want fat loss and lasting weight loss, your workouts need to be intense enough to build muscle and burn fat. And, you need to be patient as your body changes its composition to lean and toned. That would stop you from ever trying a quick weight loss program designed to give you short-term weight loss but long-term failure.

3. If you don't incorporate healthy lifestyle habits while you are trying to lose weight, your weight loss won't last.  If you get adequate nightly sleep, limit excessive stress, don't smoke, limit excessive alcohol consumption, exercise regularly and eat mainly whole, natural foods, you will have a healthier/fit body. Practice these types of healthy habits on most days.

Its important to drink enough water every day. If you don't drink mainly water and unsweetened drinks for your fluids, you are more likely to put the weight back on. You have to drink something. Drink wisely.

To help you drink fewer sugary drinks (empty calories) and eat less, drink about an ounce of water for every pound of your body weight every day. So, if you weigh 160 pounds, drink about 80 ounces of water a day. If you workout, drink even more water (a cup of water for every 15 minutes of exercise). Foods high in water content count towards your water consumption.

Stay with it and change your body over time.

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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.