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20 Tips for Permanent
Weight Loss
By: Chris Case
 Weight maintenance
is much like weight loss.The principles are essentially the same: Eat healthy
foods, control your portion sizes and exercise regularly. And to keep the pounds
off permanently, you need to incorporate the new, healthy behaviors into your
routine so that they become a natural part of your daily life. And no, pork
rinds and beer twice a week are not on the list.
Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed
to permanent weight loss, which seems healthier than our previous commitment to
gradual weight gain.
1. Exercise 30 to 60 minutes each day. If time is limited, exercise for several
brief periods throughout the day for example, three 10-minute sessions rather
than one 30-minute session.
2. Eat three healthy meals during the day, including a good breakfast. Skipping
meals causes increased hunger and may lead to excessive snacking.
3. Focus on fruits and vegetables. Top off your morning cereal with sliced
strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese.
Liven up your sandwiches with vegetables, such as tomato, lettuce, onion,
peppers and cucumber.
4. Weigh yourself regularly. Monitoring your weight can tell you whether your
efforts are working and can help you detect small weight gains before they
become even larger.
5. Don't keep comfort foods in the house. If you tend to eat high-fat,
high-calorie foods when you're upset or depressed or bored, don't keep them
around. Availability of food is one of the strongest factors in determining how
much a person eats.
6. Plan a family activity. Get the family together to go for a bike ride, play
disc golf or kick the ball around in the yard.
7. Eat healthy foods first. Eat foods that are healthy and low in calories first
so that when it comes time to enjoy your favorites sweets or junk food, for
example you won't be so hungry.
8. Pay attention to portions. Serve meals already dished onto plates instead of
placing serving bowls on the table. Take slightly less than what you think
you'll eat. You can always have seconds, if really necessary.
9. Create opportunities to be active. Wash your car at home instead of going to
the car wash. Bike or walk to the store. Participate in your kid's activities at
the playground or park.
10. Sit down together for family meals. Avoid eating in front of the television.
TV viewing strongly affects how much and what people eat.
11. See what you eat. Eating directly from a container gives you no sense of how
much you're eating. Seeing food on a plate or in a bowl keeps you aware of how
much you're eating.
Also,
See 20 Tips for Permanent Weight Loss Page #2
About the
Author:
Go to our website Gimundo.com to view the videos of Steven and his amazing
talent. Chris Case is Editor and co-founder of Gimundo.com A newsletter where we
celebrate positive events and human achievement.
http://www.gimundo.com
Webpage
by
Paul Susic
MA
Licensed Psychologist Ph.D. Candidate
(Health and Geriatric Psychologist)
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