Looking for weight loss tips to help you enjoy food and lose weight naturally?
You've probably tried a diet or two in your time. You may have lost weight, looked and felt great, at least for a while. And then ...
You returned to eating and living the way you did before you started the diet. The weight came back on, maybe even more than before you started dieting.
That's because most diets focus on food and quick results. Eat fewer calories than you burn and the pounds come off. It's simple. Except it doesn't take your life into account.
You have responsibilities, daily stresses and social pressures. The way you deal with them has become so habitual, you don't even think about it. You may eat under stress, skip meals or not take time to have healthy food options on hand.
Habit is a powerful force. Which is why, for most of us, instant transformation doesn't last. Most women who become thin for life do so gradually. By slowly integrating these weight loss tips into your life, you can too.
Permanent weight loss means changing your lifestyle...
The more you move the easier it is to lose weight and keep it off. Physical activity increases the number of calories you burn, boosts your energy, improves your mood and raises your confidence.
Few women are able to lose weight and keep it off without being active. At 50-plus your physical needs and abilities differ from those of younger women. Too often we jump back into physical activity trying to do and be what we were in our 20's or 30's. These weight loss tips helpyou succeed in becoming more active and minimize the risk of injury ...
Get a check up if you are over 69 years of age and/or have physical issues that would limit your ability to be more active.
Take a little time to asses your current activity level.
This allows you to set realistic goals and choose activities appropriate for any physical issues you may have.
Know yourself. Choose activities you enjoy or have always wanted to try. Consider if you like being outdoors or in, alone or with friends. What time of day do you feel most energetic? Are you ready to set aside a large block of time or would shorter more frequent intervals work better for you?
Maybe you don't like formal exercise. No problem, plan to garden, do your own housework, go dancing, have a picnic and play croquet or badmonton. Or keep it simple by buying a pedometer and measuring how many steps you take each day, then set a goal to increase your number of daily steps.
Set goals. Whatever method you choose for becoming more active, you need a plan. Be realistic, don't select a goal you won't be able to stick with over the long haul. Choose the amount of activity you can reasonable handle right now. Set SMART goals (specific, measurable, action oriented, realistic and time based).
Don't go it alone. Even if you prefer to exercise alone, telling family or friends about your plans and goals and asking for their support can help you stay the course.
Make time. Pick the days and times you'll be active and schedule it into your day by entering it in a planner or on the calender.
Monitor your progress by keeping an activity log. This helps keep you motivated and increases the likelyhood you'll be successful.
Reward yourself. Buy yourself a small gift or give yourself the gift of time doing something you love. Find some way to acknowledge your efforts and congradulate yourself for a job well done. Do this at least once a week, even daily in the beginning.
Plan to overcome. No matter how diligent you are, there will be times life throws you curve balls. Knowing and planning for this is what creates long term success.
What life situations stop you from being active? What may happen in the near future to de-rail you? Come up with a strategy to overcome each one. If you aren't able to do the activity you had planned, how could you sneak more activity into your day or fit in some other form of exercise? Write your contingency plan down. Keep it close at hand to refer to in tough times.
To stay active for life, learn all you can about exercise and weight loss.
Most of us totally overhaul our diet when attempting to lose weight. Rising obesity rates and diet failures show, for the majority of us, this approach just doesn't work.
What's a better approach? Make gradual changes in your eating habits and become more concious of your hunger signals. That's what these weight loss tips teach you.
Listen to your body. Your body naturally gets hungry every few hours. Although you make think you're increasing your likelyhood of losing weight by skipping meals, you aren't. To lose weight and keep it off you need to work with your body, not against it.
Being overly hungry causes you to make poor food choices. When your appetite is in overdrive, you tend to reach for whatever is in sight and eat more of it. It's harder to handle life's stresses in healthy ways when you're hungry.
Hunger signals are brought on by more than just an empty stomach. The sight and smell of food can make you want to eat. Stress can cause you to crave certain foods. Even the habit of eating at a certain time or in a certain place can make you think you're hungry when you aren't. Be mindful with these weight loss tips ...
Any time you have cravings or feel hungry right after a meal - Take a moment, write in a journal, uncover what's driving you to eat, and address the issue. Or keep a list of alterante things to do close at hand.
Do one small thing each day to make your life better. Things like personal development, family, friends, career, physical health, finances, spirituality and community. How much fulfillment are you getting from each area? Does any area need more attention? If you're trying to fill a lack in any of these areas with food, your weight loss efforts will fail.
Eat slowly, savor your food. Avoid reading, watching TV or working on the computer during meals.
Be sure it's physical hunger before you take that first bite. Stop and monitor your body sensations. Light headed and weak - you've gone too long between meals and need to eat as soon as possible. Feeling satisfied or full - something other than hunger is causing you to want to eat. Stomach rumbling loudly or just begining to feel the first signs of hunger - go ahead and eat.
Stop before you're stuffed. During meals put your fork down and check in with your body. Do you feel satisfied? If so, stop eating. Don't keep going until your body sends you signals of discomfort, at that point you've overeaten.
Changing behaviors around food takes time. Be persistent, and eventually these weight loss tips will become second nature.
Start The Day Off Right
Be sure to eat a healthy breakfast. Eating breakfast revs up your metabolism and causes you to burn more calories throughout the day. It prevents you from getting overly hungry and overeating.
Snacking all day long, especially if it's candy or chips, will definately pack on the pounds. But snacking conciously, when you're hungry, making healthy choices in moderation, helps you reach and maintain your weight loss goal. A nutritious snack keeps you energized and your blood sugar level.
What's a healthful snack? Low fat cheese and crakers, nuts and fruit, veggies with hummus, or low fat yogurt and fruit all fit the bill. How much should you eat? Just enough to curb your appetite.
Sometimes when you're craving food, what your body may actually be asking for is water. Stay hydrated by drinking at least 6 eight ounce glasses of water per day. Drinking water will help you cut down on sodas and other high calorie beverages. Because your muscles need water to function properly, staying well hydrated will make workouts easier.
Don't Attempt To Change Everything All At Once
For some women just making these dietary changes and becoming more active is enough to reach their weight loss goals. Spend one to two months integrating these changes into your life before making any other changes. If after that time you've reached a weight loss plateau or want to lose more, try a few other weight loss tips ...
To stay on track, reach your goals and keep the weight off for life, you need to be able to motivate yourself. Here are some ideas ...
Know what you want and why. Take some time to define where you're going. Be sure to get in touch with why it matters to you. A vision board is a great way to remind yourself and help you stay on track when the going gets tough.
Build a support network. Surround yourself with people who want to see you succeed. Friends, family, online or in person support groups can help you be accountable. Tell them your goals and why they matter to you. Getting a weight loss coach is another way of getting support and learning more weight loss tips for success.
Keep your health and weight loss goals front and center. Once you've created your vision board take a moment to look at it each day and connect with how it makes you feel. Review your goals on a monthly basis and revise them as needed. Check in weekly with at least one member of your support group.
Enjoy yourself. Choose healthy foods and activities that appeal to you. Learn to congradulate yourself for all the steps you're taking. Give yourself some free time, treat yourself to a small gift or just pause and savor the feeling of your new way of life.
Choose no more than 3 to 5 weight loss tips to integrate into your life at first. Try adding a few more weight loss tips when these have become habit.