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February 08, 2014

HABITS FOR SUCCESSFUL FAT LOSS

photo credit : https://joefitness.com/wp-content/uploads/burning-fat-for-weight-loss-1-475.jpg

From my previous post, now that you know how many calories you can eat to lose body fat gradually, you need to learn how to eat those calories appropriately. Here are some habits to be adopted for successful fat loss:

Make a record of what you eat


 Keep accurate food records of every morsel and drops for three days, if not more. Record why you eat. Are you really hungry, stressed, or bored? Evaluate your patterns for potentially fattening habits such as skimping at breakfast, nibbling all day, overeating at night because you have become too hungry, entertaining yourself with food when you are bored, rewarding yourself with chocolate when you are stressed. Just be careful about your mood that compels you to eat food. Sometimes a hug and a human confronting could do better nourishment than eating emotionally.

If you eat for reasons other than to obtain fuel, you need to recognize that food should only be fuel. Like a drug food should not be abused. Food become dangerously fattening when it is eaten for entertainment, comfort, or stress reduction. And no amount of food will solve your problem.

Bigger Breakfast


If you eat lightly during the day and excessively at night, experiment with having bigger breakfast and lunch and a lighter dinner. An old healthy saying “EAT BREAKFAST LIKE A KING, LUNCH LIKE A QUEEN AND DINNER LIKE A BEGGAR” fits here better. Many people think that their diet breakfast of cereal with skim milk was too skimpy; they think that diets are supposed to start at breakfast but in actual the diet should start at dinner. People need more energy to get through their active day.

Eat Slowly

Overweight people tend to eat faster than their normal weight counterparts do. Because the brain needs about 20 minutes to receive the signal that you have eaten your fill, slow eating can save you many calories. No matter how much you consume during those 20 minutes, the satiety signal does not move any faster. Try to pace you’re eating time so that you can eat less and avoid discomfort that often occurs after rapid eating.

Eat your favorite foods

 If you deny yourself permission to eat what you really want to, you are likely to binge. But if you give yourself permission to eat your desired foods in diet portions; you will be less likely to blow your reducing plan. When doing this, remember to chew it slowly, savor the taste, and fully enjoy it. By this you will free yourself from the temptation to devour a lot of calories in one sitting.


 Avoid temptation



Out of sight, out of mind, and out of mouth. If you spend a lot of free time in the kitchen time, you might consider relocating to the den when you want to relax, where food is less likely to be available. For example, at parties, socialize in the living room, away from the buffet table and away from the snacks.

Make a realistic eating plan

You don’t have to lose weight every day. Rather, every day you can choose to lose, maintain, or even gain weight. For example, if you face a hectic schedule and wonder how you will survive the stresses of the day, give yourself permission to fuel yourself full and have a maintain- weight day. You will need the energy to cope. Similarly, a gain-weight day from time to time is part of normal eating. Your body will simply be less hungry the next day, and you will be able to compensate by eating a little less.

NOTE: DO NOT “SAVE CALORIES” FOR A BIG DINNER BY SKIMPING ON DAYTIME FOOD; DOING SO TENDS TO BACKFIRE, AND YOU WILL INEVITABLE END UP SERIOUSLY OVEREATING IN THE EVENING.

Regular exercise


If you are serious to lose weight, you likely have a regular training program. You want to exercise regular to tone muscles, relieve stress, and improve your health, but you should not over-exercise. This can lead you to end up injured, tired and irritable. Exercise should be for fun and fitness, not simply for burning off calories. Be sure that you enjoy yourself.

Sleep well 


Getting too little sleep can make you feel hungrier. When you are tired, the signals to your brain to stop eating are very quiet, and the signals to eat more are very loud. If you find yourself tired and hungry at the end of her long day, try to practice to go to bed earlier and remind yourself that you need to “sleep to lose.”

Think Fit and healthy


Every morning before you get out of bed, visualize yourself being fitter and leaner (try this it really works). This will help you start the day with a positive attitude. If you tell yourself that you are eating more healthfully ad are successfully losing weight, you will do so more easily. Positive self-talk is important for your well-being.

I hope you are now familiar with the habits you have to adopt. Give time to yourself to finally follow these rules. For motivating yourself  to follow these rules, please click here.

Stay Fit! Think Great!

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