Permanent Weight Loss Through Healthy Tactics
By [http://ezinearticles.com/?expert=George_Christodoulou]George Christodoulou

With all of the fad diets and trendy weight loss plans on the market today, it is tempting to think that losing weight must be a simple process of just picking the right dieting plan and letting it do the work for you. Unfortunately, life is seldom that simple! The fact is that, for the majority of overweight people, losing weight involves far more than adherence to some oversimplified diet plan.

For most dieters, losing weight involves major alterations of lifestyle that fundamentally change the way they view both their eating habits and their daily activity levels. If you want to achieve permanent weight loss using healthy tactics, here are some of the most important things that you should remember:

You have to eat to lose weight.

At first glance, that statement might seem contradictory, but it is really one of the most crucial things to remember if you want to achieve permanent weight loss using healthy tactics. Many people make the fatal mistake of thinking that they can just stop eating for long periods of time – reducing their caloric intake to nothing but salad and water – and the excess pounds will just magically vanish. To experience permanent weight loss using healthy tactics, you have to eat regularly planned meals throughout the day – beginning with breakfast.

That’s right: breakfast.

If you are one of those people who wait until mid-morning to shovel in your first supply of body fuel for the day, it might interest you to know that breakfast can actually set the tone for your entire day. For permanent weight loss using healthy tactics, never miss the opportunity to begin each day with a healthy supply of protein and that all-important fiber. They will help to ensure that you have the energy you need to maintain an active lifestyle, while also helping you to avoid the hunger pangs throughout the day that might otherwise cause you to stray from your healthy eating plan.

Balance your meals – no matter how many you eat.

Although the debate is still ongoing over the relative merits of eating five small meals a day rather than the traditional three meals, most people can at least agree that meals should be planned to ensure that they provide nutritional balance each day. That means eating a healthy quantity of protein, carbohydrates, and fat.

Forget the fad diets that urge you to forsake the carbohydrates or the ones that promise you that you can eat as much protein as you like. You need a balanced diet to ensure that your body has all of the nutrients it needs if you want to achieve permanent weight loss using healthy tactics.

The Last Tactic

Finally, to obtain permanent weight loss using healthy tactics, you have to include exercise as part of your weight loss regimen. There are no tricks or secrets to losing weight effectively! There are only certain unalterable rules that must be followed if you want to see permanent weight loss using healthy tactics. You need to make sure that the amount of calories entering your body is less than the amount of calories that you use each day – which means less eating and more exercise. So leave the fad diets and trendy plans behind, get back to basics, and you too can experience permanent weight loss using healthy tactics.

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Article Source: [http://EzineArticles.com/?Permanent-Weight-Loss-Through-Healthy-Tactics&id=3688782] Permanent Weight Loss Through Healthy Tactics

Top 3 Lifestyle Changes For Permanent Weight Loss
By [http://ezinearticles.com/?expert=Jeffery_Bode]Jeffery Bode

It always interests me when I hear someone talking about the fact that they can’t lose weight or that they can’t keep the fat off once they lose it. It all comes down to making the right lifestyle changes and more often than not it is the ultimate determining factor for long term weight loss success.

First let me tell you what a lifestyle change really is…

It’s changing the way you live and developing habits. For you to experience permanent weight loss you have to develop good habits that allow you to lose body fat.

So here is the top 3 lifestyle changes you should make to lose the fat permanently

1) Develop a good diet plan what I mean by this is that you choose a plan you can follow long term. There are many poor yet famous diets that don’t work long term.

Your diet should consist of real healthy foods (not processed) and you should consume several meals a day, it’s true this is the best long term diet you can possibly implement.

2) Make exercise a routine that is a regular part of your life.

Sure it’s hard to make it to the gym every day and you don’t have to. You can start off by making more exercise part of your daily life for example use the stairs instead of an elevator. Park farther away from the building.

Why not just workout one hour for three days a week?

3) Make it harder for you to fail than succeed.

Not a lot of people do this and it puzzles me, if you only have healthy foods in your house what are you going to eat?

If you change the situation so that it’s harder for you to fail than succeed you will most likely succeed. Just develop a system where if you do something that goes against your diet or exercise routine that you punish yourself in some way, you will soon associate eating bad foods and not exercising with pain and as a result you will not do it anymore – powerful?

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Article Source: [http://EzineArticles.com/?Top-3-Lifestyle-Changes-For-Permanent-Weight-Loss&id=4122924] Top 3 Lifestyle Changes For Permanent Weight Loss

By [http://ezinearticles.com/?expert=Leah_Gilbert-Henderson]Leah Gilbert-Henderson

Weight loss is difficult for most people because your body is programmed to maintain a steady weight. This steady weight is sometimes called a “set point”, which is the weight that your body is accustomed to. When you eat less than you are accustomed to eating, your body signals an alarm to your brain that says “feed me”. What are the essential ingredients of a healthy weight loss diet? Just reducing calories can leave you feeling hungry, deprived and tired. Here are 7 hints that will help you cut calories naturally, reducing cravings and increasing your satisfaction with meals and promote weight loss while actually making you feel better.

1. If you drink sweet drinks, STOP.

There are few things you can do to assure failure of a healthy diet plan more certainly than drinking sweet drinks, especially if you drink them between meals on and empty stomach. Why? Sugar on an empty stomach will be rapidly absorbed, spiking your blood glucose levels, which in turn will spike your insulin levels (if you are not a type 1 diabetic). High insulin levels cause a rapid uptake of sugar into cells, which can result in a crash in blood glucose levels, leaving you feeling tired and craving more carbohydrates.

2.  Eat whole foods and avoid “white” food.

Why? Whole foods contain more fiber, which gives you a greater sense of fullness without extra calories when eaten with a meal. Fiber, especially soluble fiber, also slows the emptying of the stomach, delaying the return of hunger. It also slows the absorption of sugars, decreasing the spike in blood glucose, and binds cholesterol, removing from your body. Whole foods are also more nutrient dense.

Why avoid white food. White foods are often foods that have been stripped of their fibrous outer layer, as in the case of white flour. White flour, white sugar and other refined foods have little fiber, therefore, they raise you blood sugars quickly, setting you up for a crash with carbohydrate cravings. These can be hidden in low-fat “diet” foods, but they have the same effect as any other refined carbohydrate.

3. Eat a high protein food with every meal.

Why? Protein helps slow the emptying of your stomach, which makes a meal feel more satisfying for a longer time. Protein also supplies the build blocks for muscles, called amino acids. Some amino acids can be converted to glucose to supply energy when the body needs it. Eating plenty of protein helps protect muscles from breakdown when you are eating fewer calories than you burn.

Lean meats, poultry, fish, shellfish and meat substitutes are good sources of protein. Good choices include fish, shellfish, crab, shrimp, white meat of poultry (with skins removed), pork loin, lean beef (especially grass-fed) with visible fat cut off, and game meats. Meat substitutes include beans and brown rice, soy products (tofu, tempeh, veggie burgers, etc.) and low-fat cheeses. Nuts are also a good source of protein.

4.  Know what a “serving size” is.

Why? It is very easy to fill your plate with food – the “eyes bigger than your stomach” phenomenon at work. If you have trouble limiting your portion sizes on a regular plate, try using a smaller plate. Restaurants tend to offer oversized servings of food as well. If you are an unfortunate member of the “clean plate club”, ask for a to-go box before you start eating and put half of your meal in it before you start.

Know how many servings of each food group you can eat while staying within your calorie range for weight loss, and know how much a serving size is. Learn the “rules of thumb” that help you estimate serving sizes. For example, a serving of meat (3-4 ounces) is about the size of the palm of your hand. An 8-ounce steak is more than double that, doubling the calories.

5.  Eat often enough to prevent hunger.

Why? Long periods of time between eating can result in low blood glucose levels with resulting hunger. Intense hunger often results in overeating at meals and a tendency to choose convenient, high-carb foods. Snack between meals, but choose healthy foods with some protein such as nuts and seeds. Fruit is good choice if your next meal is within 2 hours. A good rule of thumb is – eat when you are hungry and stop when you feel satisfied. If you have excessive hunger or difficulty feeling satisfied, you may need to seek help.

6. Drink plenty of water.

 Why? Water is necessary to keep your cells hydrated. Well-hydrated cells are healthier cells and healthy cells burn calories more efficiently, keeping your energy level up. Even mild dehydration can result in fatigue and fatigue results in reduced calorie burning activity. Water also carries unneeded and unwanted chemicals out of your body, such as excess sodium, breakdown products of metabolism and chemicals that pollute our food and water supply.

7. Exercise most days of the week

Exercise is essential for weight loss because cutting calories without activity can slow your metabolic rate. Exercise does not have to be aerobic to promote weight loss, although, that is good for your heart. Weight-bearing, strengthening exercise increases your metabolic rate by building lean body mass, which is, essentially your muscle mass. Exercise can be as simple as increasing the steps you take every day as you go about your daily activities. Using a pedometer can help you keep track.

Maintaining a strong muscle mass is also important for maintaining a good quality of life. Weakness and fatigue resulting from inactivity hampers your ability to do things that you enjoy and it is a bad way to feel. As you get older, if your lean body mass continually declines, weakness can virtually disable you.

Summary: Weight loss is simply a result of a calorie deficit, which results for eating fewer calories than you burn up. Exercising more and eating less will produce weight loss. Some simple changes in the way you eat can make calorie reduction easier, including avoidance of sugar and refined carbohydrates, increasing your intake of fiber by eating more whole foods, eating when you are hungry, watching your portion sizes and getting plenty of non-caloric fluids. Find enjoyable ways to make these principles a part of your everyday life so that they become habits. They are key to achieving lifelong weight control, good health and a great quality of life.

Leah Gilbert-Henderson, PhD is a nutritionist/dietitian in the panhandle of Florida. She is the owner of Take Care Nutrition Consulting, LLC. She does nutrition counseling for weight loss as well as disease management and prevention. She is also a speaker and a writer on health promotion through healthy eating and lifestyle change. For more information, go to http://takecarenutritionconsulting.com or read her blog at [http://askdrleah.wordpress.com]http://askdrleah.wordpress.com.

Article Source: [http://EzineArticles.com/?Permanent-Weight-Loss-Essentials&id=4174965] Permanent Weight Loss Essentials