Good Lifestyle

Do-Out: That's what your parents use to give you when you missed an easy hole on the mini golf course. But unfortunately, with adulthood, comes "adult" responsibilities, leaving little no time for the second shots - especially when it comes to your long-term weight. The loss of books takes countless hours of dedication, so if you have already crossed the grindreach your weight goalDo you really want to redo it? We did not think it. You probably want permanentweightloss.

So go ahead and tap on your back for everything you have accomplished. But while you are there, why not start thinking about how you will keep your new body for long distance? To help facilitate the possibility of losing weight and keeping it permanently!

Choose some permanent weight loss tips from the list below, hold them as if it were your job and get ready to stay in your lean jeans for life. And for additional motivation, why not check these15 underestimated weight loss tips that actually work?

In the two years of plan, between 18 and 30% of diet people can find more than half of the weight they lost, according toResearch presented at ENDO 2016, the annual meeting of the endocrine society. The reason? They are all courtes with the help of adiet, which by definition is in the short term and does not produce life results. To hit your weight and stay there, you must make permanent changes to your lifestyle. I do not know how? Check theseHealthy eating habits For an inspiration.

Although it is possible to lose weight without making a single pushup or a burpé, in order to keep it permanently, the physical activity must, saysJames O. Hill,PhD, co-founder of theNational Weight Control Registry: A 25-year prospective survey on the maintenance of long-term successful weight loss.

But all workouts are not created equal. Although the cardio gets all the glory, the interval and the formation of force are the real heroes of the world of weight maintenance. These exercise methods will help you replace the brand with a hard and sexy muscle that will beIncrease your metabolism and facilitate custody of these sneaky books.

For the best results, do a strength or interval training twice a week and target an hour of physical activity a day, which could mean walking, swimming or shopping. I just got down your tee and move! Why an hour? The majority of successful losers (90%!) Maintained their weight loss for an average of 5.5 years of reporting for about one hour a day, depending on theNational Weight Control Registry.

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To make sure you adapt to these 60 minutes and adapt more daily stages, identify your trip. The days I have to skip the gym, I forced to go home from work instead of jumping in a taxi or taking the bus. If you drive to work, ride the office once a week or park your car further from the entrance. However, you decide to do it, the better you take, better. The majority of people (52%) who lost weight and took into account the march for one hour a day, according to aObesity to study. So, adjusted in these steps wherever you are! And to get more of each stride, check theseTips for walking to lose weight!

Eating constantly when you do not need the fuel to be a major contributor to weight gain. Before blowing up something in your mouth, ask yourselfWhy you are eating. (We are looking for your candy bowl Ms. Office.) Are you frightened or are you just angry, stressed, anxious or bored? If it's one of the last feelings, healthy snacks like carrot and apple sticks would not seem attractive. If you do not have enough hungry to eat a plant, vow not to eat anything at all.

RecentFindings from Cornell UniversitySuggest that the remoteness of the scale can cause these angles on your frame, not what you want! According to the main author David Levitsky, people who weigh daily and follow the results are more likely to lose weight and keep it to those who check less often. The method "requires you to be aware of the connection between your consumption of eating and your weight," said Lévitsky in aPress statement. "The ladder also acts as a boot mechanism, allowing you to better understand food with your weight." For even more ways to shrink your intestine, check theseBest Weight Loss Tips.

We have already told you that it collaborates to a fitness routine is an absolutemust For weight maintenance, but it does not find time - or motivation - after a busy work day more easily. The solution to the problem: Wake up an hour and a half early and adapt your workout before going to the office. If you are standing at 5 o'clock and nothing else to do, but to break a sweat, the odds are rather low as you jump on your training camp or wiper class. For more creative ways to stay motivated in the morning, see thesefun ways of losing weight.

Can not stand the thought of going up before the sun? At the beginning of each week, take out a scheduler and plan all your workouts for the next day. If you just leave your week and unfold randomly, chances are much lower than you will do in your fitness. Plan an appointment with a coach or friend, book a class or fit it at home.

Your workouts are not the only things you need to schedule in advance to stay in shape for life, you will also need to map your meals. "People have a much better chance of having a slim waist if they plan when they go eat and what they will eat," saysMark LangowskiCelebrity coach and founder of the body by Mark Wellness. "Before going to bed, I look at my day's job for the next day and consider what I'm going to eat and where I'm going to eat it. If you leave the day start without planning, it will be 15 hours before knowledge and You will finish making an unhealthy decision. "

Registered and enjoyable dietitian of the American Academy of Nutrition and Dietetics,Christine M. Palumbo, RD accepts but takes a slightly different approach to the preparation: "Identity Three meals you can prepare with staples of the pantry and start cooking. Store the meals of your freezer so you always have something healthy on the hand when hunger hits. For example, my go for meals include risotto with frozen shrimp and asparagus, vegetable barley and red lensSoupe. Your goal should be to replace meals whenever your hiding place starts running down. "

How many friends weigh friends, plays a major role in how much you are weighing, let's saySchool Harvard of Public Health Researchers. In fact, their conclusions suggest that the chances of a person to become obese increases by 57% if a close friend is obese - and that makes sense: if your friends like to meet hamburgers and beers on the reg, it will be Really difficult to stay on track with your healthy lifestyle. Our advice? From time to time, suggest entering other types of activities such as yoga or a healthy cooking class. You can also consider hosting meetings at your home so that you can control the menu.

Another tip: try to meet new people who enjoy living the healthy lifestyle you head now. (A gym class or a hiking group is a great place to introduce you!) This will help add a healthy balance to your life, without kicking your long-standing bestes at the edge of the border. For more ways to maintain your new Flat ABS, check theseBest Foods for Muscular Definition!

Eating frequently may seem counter-intuitive if you try to keep books, but noticing systematically throughout the day is the key to blood glucose and hunger management, explains the registered dietitianIsabel Smith, MS, RD, CDN. When you eat something every three or four hours, your Freedy metabolism and you will never have too hungry. This ensures that you will always be able to make intelligent diet decisions that is essential to maintain long-term weight. I do not know what to eat between meals? Check theseSnacks of 50 calories!

Despite conventional wisdom, maintaining a major weight loss does not mean to abandon croissants and cookies for good. However, it requires cutting calories in which you will not miss any way, from time to time you do not get damage to your size. Exchange fries for apple slices at McDonald, keep the cheese from your sandwiches and salads and ask the sauce on the side when you dine in a restaurant. Believe it or not, these simple modifications will save you hundreds of calories - without altering considerably the taste of your meals. For even more caloric tips, check theseWays to cut calories!

Get this: 78 percent of the members who have-National Weight Control Lost Register An average of 66 pounds and maintains for 5.5 years regular-eating breakfast, according to a report published inObesity. Although researchers have not discovered a definitive connection between morning meal and weight loss, a theory is that when you start your day with something healthy and satisfaction, it helps to define a healthy tone for the Rest of the day. To board, whipping one of theseNight oat recipes Or enjoy an omelette with an ezekiel bread and berries.

Almost everyone has heard the rule that it is acceptable to eat anything and just as long as you do, but it may not be the best approach to weight maintenance throughout the life, according to 2015Plos a results. The study of 6,814 people revealed that the majority of the time, varied schemes result in weight gain.

"Although it can be scary to imagine completely cut the foods you like, eating moderation is actually almost impossible, especially with regard to food with addictive properties, such as sugar. You will probably find you back. For more and more who can slow down your weight loss results, "explains the registered dietitianCassie Bjork, Rd. "That's why it's actually more useful to completely cut food that increase your desires and continue to want more." For example, if you know that chocolate is your N ° 1 trigger food, it is best to cut it in total rather than trying to stay at a small portion. Want something sweet? Discover these deliciousSmoothies of weight loss!

Fun made: the members of the National Weight Control Registry, who have all lost 30 books or more and held it for at least one year, consume 2.5 meals a week in a restaurant - and only 0.74 meals per week in restaurants at the Fast Food like Burger King and McDonald's-According to aAmerican Journal of Clinical Nutrition report. And we must say that it is a smart movement. Limiting the number of times you dine far from home is an easy way to keep the excess of calories, salt, sugar and fat on your plate without a second thought. Dinner not more than three times a week - and stick to theseLow calorie restaurant with less than 500 calories-To keep your size size and lean!

Of course, all fruits and vegetables are healthy and bass, but did you know that when it comes to keeping these books expanding size, foods rich in flavonoids like bananas, strawberries, grapes, peppers, onions, peppers and celery are the best bets? In 2016British medical newspaperStudy of 124,000 elderly and elderly people, those who ate a diet rich in food filled with flavonoids have maintained their weight better than those who did not know - and it has a lot of meaning. Previous conclusions suggested that natural plant compounds could expand inflammation and fat absorption.

"Holidays, holidays, weeks of work crazy ... No matter. Every week, people who stay lean, come to their healthy habits," says Langowski. "My most proscribed customers are those who stay compatible with their workouts throughout the year; they do not let anything go into their training! It's like putting their pants or brushing your teeth and it's Something they would not be thinking not to do! "

The same mentality should also be true for your diet. The majority of people who lose weight and maintain them, report that their diet is the same weekend and the week, according to aAmerican Journal of Clinical Nutrition report. Simply put, do not go crazy wings, a pizza andcheating meal Just because it's Saturday. Your body does not care about what day of the week is and no longer.

Curious what do the successful losers do? Well, let's tell you something theynot Do: Netflix and Chill. The average American looks at 28 hours of television per week, while theNWCR reports Whether those who have paid 30 pounds and held it for at least a year, connect less than 10 hours a week in front of the tape tube.

Counting calories can help you lose weight initially, but as you may have guessed, it is not a habit that you can maintain for life. Instead, hold yourflat bellyand lose weight permanently with the help of the plate rule. "I never recommend counting the calories to any of my clients," said Smith. "Instead, I tell them to fill 50% of their plate with each meal with non-starchy vegetables such as curly cabbage, broccoli and carrots. In this way, they take in a just amount of fiber, which promotes satiety and maintaining weight. »

Unrefined carbohydrates such as beans, sweet potatoes and whole grains should be a quarter of the plate and the last fourth should be reserved for lean proteins. Supports the search for Smith's request: aStudy of Brigham Young College University found that women whoconsume more fibers have a significantly lower risk of gaining weight than those who eat less than the nutrient, probably because they have consumed fewer global calories throughout the day.

Finally, and especially: do not discourage yourself if the swings of scale up a bit. Holidays, holidays, and stressful situations of life occur and not mentioning, the weight fluctuations are quite normal. If you feel your pants tightening, take it with a grain of salt, but do not forget. Examine what you do differently and commit to coming back on the trail it's as simple as that! And always remember, the maintenance is a marathon, not a sprint; You are in this for life! To put you more successful, you should read on the30 things you have to absolutely never do if you want to lose weight.