If you are tired of losing the same weight again and again, and feeling disappointed that your last “routine” didn’t work, try these tips to get in shape and lose weight for good. Just keep these six essential habits a part of your life:
Keep a food diary
Make a food journal. Record everything you eat. It is very difficult to keep a pen and paper. Use those food tracker apps available on the App Store. Note down everything you eat or drink during the day and with whom you eat. A study conducted at Michigan State University found that particular environments and people trigger certain eating behaviors.
Don’t eat too little
In the short term, low-calorie diets will trigger rapid weight loss, but they are difficult to maintain. It can cause weakness as the body doesn’t get all the essential nutrients. You will be tired and lack the energy to exercise. People won’t eat with you considering your long list of “taboo” food items. Thus eating sufficient amount is necessary.
Neither feast nor fast
“Breakfast is the most important meal of the day”. Studies have proven that those skipping breakfast end up eating more total calories throughout the day. Your calories should be spread through six meals per day. This boosts the metabolism and keeps the blood sugar level in check.
Packaged and processed “convenience” foods generally reduce the nutrient value of food and raise the caloric content. The ADA recommends at least 3 servings of fruit and vegetable per day.
Hydrate your way to weight loss
Drink water ahead of all the caffeinated drinks you consume. We need 64 oz. of water per day. More you drink the better. It counters dehydration caused by caffeinated beverages, intense exercises and heat.
The great think about food diaries is that they show you the “real picture”. You can find out a way to burn some extra calories. Combining strength and cardio training not only helps in weight loss but also improves your endurance. Remember you lose 1 pound by burning 3500 calories. Phew! That is huge, but possible if you follow all these steps.