So the big question of the time is “how to lose weight without much effort or going on crash diets?”
Well, in my opinion, the worst option is going on crash diets. The biggest pitfall is the naïve thought that you would be able to maintain your weight by following crash diets. It’s true that you lose weight quickly by starving your body but it is also true that the maintenance phase is never achieved!
So what should we do? Losing weight should not be taken as a one-time measure. It’s not a simple step it’s a change in attitude and lifestyle.
A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2½ more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.
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So The Keyword is a Permanent Change.
“Permanent results only come from permanent changes in diet and lifestyle,” says Dr. Joel Fuhrman.
“When you focus on small changes at a time, you begin to ingrain some healthy habits,” says Lesley Lutes, Ph.D., an AP in the department of psychology at East Carolina University.
By following up some simple steps one can make changes in the lifestyle. The first step in this regard is “Motivation”.
Setting realistic goals for diet success will help you going. Go slow and always expect setbacks. Don’t be a perfectionist when it comes to weight loss. And lastly, be patient and reward yourself!
Take 10 To Eat Treat:
Try this strategy to permanently reduce cravings: Portion out one serving of your favorite treat, taking a minute to smell, look, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focusing on the texture and taste, then swallow. Ask yourself whether you want another bite or if that satisfied you. If you still want a more, repeat, this time chewing the food 20 times. Continue this eating exercise for as long as you want or until you finish the serving (it should take about 10 minutes).
“When you take the time to slow down and be more mindful of what something really tastes like, you’ll feel more satisfied,” says Dr. Lutes (Try this eating meditation with your next treat.)
Obey The 1-Mile Rule:
We use cars for two-thirds of all trips that are less than 1 mile and 89% of all trips that are 1 to 2 miles, yet each additional hour we spend driving is associated with a 6% increase in obesity. “Burn calories instead of gas” by following this rule: If your errands are less than 1 mile away, vow to walk them at a brisk pace instead of driving.
Add Mini Strength Training:
Basic body-weight exercises like squats and push-ups are a simple way to help you lose weight faster, and research shows they’re just as effective as hitting the gym.
“Your muscles don’t know the difference between working against your body’s own resistance and on a fancy piece of equipment,” says Wayne Westcott, Ph.D., fitness research director at Quincy College and Prevention advisor.
Following these simple steps will help you maintain not only a healthy diet but a healthy body as well.
If you need a diet plan or detailed consultation, you can book an appointment with the best nutritionist in Islamabad or any other city of Pakistan via marham.pk. You can also get an online consultation through Marham Weight Loss Online Clinic.
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