Simple Secrets to Staying Slim
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Have you ever wondered what it really takes to succeed at losing weight permanently? The National Weight Control Registry may have the answer. It’s a database filled with information on thousands of people who have lost weight and kept it off. As it turns out, those who successfully lose weight and stay slim share the following four common lifestyle changes.
Eat Breakfast Daily: Breakfast simply means to “break-the-fast”. Your body tends to burn fewer calories as you sleep and will continue to burn less until you eat. Recent studies also show eating a simple breakfast like a bowl of cereal with fruit will actually decrease the total amount of calories consumed for the day by about 200. Over a month’s time, 200 calories less each day equals two fewer pounds on you - or 24 pounds in a year.
Low-fat Diet: The long-term losers eat approximately 25% of their calories from fat, instead of the typical American diet of 30% fat. Start looking at food labels and eat between 40 to 60 grams of fat per day. Remember gram for gram, fat adds more than twice as many calories as carbohydrates or protein. So limit fried foods, snack chips, butter, gravy, creams and margarines. Instead eat plenty of fruits, vegetables, lean meats, low-fat dairy products and whole grain breads and cereals.
Exercise: In order to succeed at weight loss, you must get moving. Those successful with long-term weight loss tend to exercise enough to burn approximately 2800 calories a week or for 30 to 60 minutes a day. Remember - be active and exercise!
Monitor Weight & Food Intake: Keep track to stay on track! Monitor your weight daily or at a minimum once a week. Write down what, when and where you eat. Record the amount of food and even make notes on your moods (like boredom). Remember to include exercise in your diary too. Look for problem areas and reward yourself for positive changes. A food diary is key to successful weight loss! How many calories do you need a day? Use this simple formula to estimate your calorie needs:
weight loss = multiply your weight by 12 to 13 calories
weight maintenance = multiply your weight by 15 to 16 calories
weight gain = multiply your weight by 18 to 19 calories