10 RULES FOR HEALTHY WEIGHT LOSS

Healthy Weight LossRule 1: Keep Yourself Accountable and choose reasonable and achievable goals.
Do not ask of yourself impossible goals and targets. Top models are not good examples, nor are top athletes or celebrities. Instead, hang up a picture of yourself when you looked your best as motivation. Try to learn to love your body because only then will others appreciate your beauty as well. The most important part is to gain health, not lose weight, though the two do go hand in hand. Try your hardest, consistently, and you will achieve your goals.

Rule 2: Watch the Calories, both in and out
Everything you eat turns into weight, no matter what. If you want to lose weight, you must be conscious of how many calories you are ingesting and burning. You should aim for a healthy goal of between 1,200 calories and 1,800 calories, generally right around the 1,200 mark if you want to lose weight. You burn calories simply by being alive; your organs need calories to function, such as your heart, brain, liver, kidneys, lungs, et cetera. However, by exercising and burning more calories, creating a caloric deficit if you will, is how you will lose weight. Every pound is 3,500 calories, so you need to burn this much plus how much you eat. Now you see why it is healthy to only lose 1 or 2 pounds a week; it takes a lot of work to burn 3,500+ calories.

Rule 3: Limit Sugars and Unhealthy Fats as much as Possible
Limit the amounts of sugars and unhealthy fats in your daily diet. Replace them with lean proteins, fiber and complex carbohydrates. Breakfast with fiber and yogurt or non-dairy milk is best. Eat a salad with chicken breast strips at lunch or a sandwich with lean meat and vegetables as filling, and in the evening have lean meats, fish and a lot of vegetables. If you fancy a snack, eat fruit (a complex carbohydrate) or raw vegetables such as carrots, celery and pepper strips. Drink at least 1.5 liters of water per day. You can have tea and coffee, but avoid adding too much sugar and definitely avoid sugary drinks and alcohol. Do not skip meals!

Rule 4: Provide yourself with A Variety
Dieting requires some imagination. By attempting to eat only fruits and vegetables, you can actually become sick unless you have done proper research and know how to implement the missing nutrients you would normally get in meat, dairy and grains. A vegetarian diet will definitely help you lose weight, but you may become bored quickly. By utilizing lean meats and low fat dairy, you can combat boredom and fatigue while also providing your body with much needed nutrients not readily found in vegetables, or are not as easy assimilated in vegetable/fruit form such as Iron.

Rule 5: Shop Wisely
Resist buying any convenience foods such as candy, chips or ice cream. Not only are these foods unhealthy, they are always the most expensive items in the market as well. Make a list and stick to it, no matter what! Never go shopping when you are hungry and go alone so you do not have another person’s temptation to deal with as well. Prove to yourself you are strong enough to avoid buying junk food.

Rule 6: Get Regular Exercise
It is very important that you exercise regularly. Sign up at a fitness center, take the stairs instead of the elevator and walk instead of taking a bus or car. You will burn calories and remind yourself why you are trying to lose weight in the first place, adding motivation to your day. Doing this will further develop your muscles and keeps your body supple and taut.

Rule 7: Have Patience
Do not expect to be be slim in a few days. If you eat healthily and exercise regularly, you will see the first results after a week or so of observations. Do not weigh yourself everyday as this will cause you to perceive your weight loss inaccurately, since your weight changes daily, even hourly. It is much better to weigh in once a week, on the same day at the same time. A true way to see if you are successful is to measure yourself at bust, waist and hips once a week to see how many inches or centimeters you are losing. Be sure to reward yourself for small goals met, also, such as a trip to the spa or a new lipstick or eye cream. Anything that is not food is fine for this.

Rule 8: Do not Panic if you Slip up on your Diet

Anything can happen to make you slip up on your diet. Maybe you are stressed and are not paying attention to what you are eating, or you are having a day where you are simply hungry and need to eat a little more than usual. Listen to your body; it will tell you what it needs. If it needs more calories, then it does and just go with it. Generally, diets work when viewed weekly. Instead of worrying about eating 1,200 calories every day, make it average out over the week, so 8,400 a week. If you have 2,000 calories one day, simply eat a few hundred less the next day. Diets are not to be so strict, or you are bound to quit altogether.

Rule 9: Absolutely Avoid Using Laxatives or Diet Pills!
Do not be tempted by diet pills or laxatives. They disrupt your metabolism and can harm your body.

Rule 10: Make Healthy Eating a Lifestyle instead of a Temporary Goal
Once you’ve reached your goal weight, do not let give up your healthy habits. Maintain your diet and turn into your lifestyle. You will see that your skin and your mood will improve and you feel fantastic.

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