This article will help identify common roadblocks that prevent most people from achieving permanent weight loss
Write. . down everything you eat and drink for 7 days. You’ll be surprised how much you use that you do not remember. A study was done that showed that people will remember about 40% of what they consumed over before 24 hours. The lesson here is that you probably put more in your mouth than you remember at the end of the day. This is why a food diary is critical to identify potential problems with the diet.
Identify major calorie, nutrient-poor foods that were recorded in step 1. For example, beverages like soda and sweet tea (very popular if you live in the south) contribute a lot of empty calories. If you drink two sodas a day, so it adds 300 calories to your intake. Over a week that adds up to 2100 calories. Remember that a kilo of fat equals 3,500 calories. By just cutting out soda alone will lose significant weight over time.
Increase water intake. The average person spends too little water. Most daily complains of fatigue and headaches may be caused by chronic dehydration. Increase water intake to a minimum of 32 grams per day (minimum 64 grams if training).
You can not achieve permanent weight loss without exercise. The National Weight Loss Registry consists of people who lost 100 pounds or more and kept it off for more than 10 years. These people are doing something right! They train at least 3 times per week for 30 minutes at a time. You do not need to kill yourself with the intensity of the exercise. Walking counts! The key point here is that our bodies were designed for movement, so get out there and move.
Tips and Warnings
Remember that Rome was not built in one day! It took a long time to get to your current weight, so be patient with weight loss!
Look for Part 2 of this article for additional ways to achieve lasting weight loss without surgery.
Remember that if you have significant medical problems or have not exercised for some time, and see your doctor before beginning an exercise regimen.