Why we are struggling with losing weight? It should be easy, just consume fewer calories than you burn. This is the only way to lose weight. But to do this, you may need to change your way of thinking to be able to lose weight and keep it off
A normal lifestyle
Make a commitment that this is not a diet. This is your new lifestyle. Diets usually do not, but a change of lifestyle is the only way to really lose weight and keep it off.
Look at food as a fuel, not a pleasure. It is true that there may be tasty, but you will never over-fill the gas tank. . . would you? Do not over-fill your body’s fuel tank.
Count calories. I know . . BORING! But it works. Find the correct weight and the amount of calories to maintain that weight. Then reduce your calorie intake by 10-15% below the number of calories needed to maintain your target weight.
Once you determine how many calories you want to consume. . . measure measure measure! If 1 cup of skim milk has 90 calories. . Use a measuring cup to make sure that you do not have more. 5 extra calories here, 10 there, pretty soon you can be eating hundreds of calories more than you wanted to
Eat a balanced diet. This will reduce cravings. Many cravings arise from a lack of certain nutrients. But brain changes these signals to “need chocolate”. . or “need chips.” But it really can be a lack of vitamin C.
If you have a craving, wait 15 minutes. Usually these cravings will pass.
Another weight loss fiction is that fat is bad. Fat is your friend in many ways. 20 to 30% of the caloric intake should come from fat. Use health fats: olive oil, fish oil, flaxseed oil, nuts, etc. Uses a dose of omega-3s about half an hour before the meal (fish oil, nuts, flaxseed oil). This signals your liver to send a hormone telling your brain that you are full.
Eat 5 0r 6 small meals per day instead of three large meals. This will help stave off hunger and keep blood sugar levels steady.
Put your fork down between bites. Give your stomach the time it needs to tell you the brain it’s full.
Lose weight by getting regular physical activity. It does not have to be all at once. three 10-minute walks are just as good as a 30 minute walk. Make life difficult, hide the remote control so you have to get up to change channels. . etc.
Weigh yourself every day. Do not obsess, but research has shown that a daily weigh-really helps. It is believed that this keeps eating and excessive habits on the front of your thoughts.
One last tip to help you lose weight and keep it off, is to try to reprogram your brain a little. Take 2-3 minutes in a quiet place 3 times a day, and repeating messages to yourself like: “I’m not hungry,” “I am a thin person,” “I like excessive”. . etc. Yes, it sounds crazy, new age, hippie. . regardless . . . IT WORKS! You do not over-eat because you are over-hungry. You over-eat because your brain sends you signals from your sub-conscious. One of the best way to re-train the sub conscious is repeating simple messages to yourself.