Here are the top 10 weight loss strategies of successful ‘losers’: 1. They get to know themselves really well. One key to success is learning how to manage your own high risk situations – such as eating when you’re stressed or cleaning your plate out of habit rather than hunger. Successful weight losers are adaptable and plan ahead – they know what situations might get them into trouble and have a backup plan for dealing with them. 2. They get a lot of exercise. On average, the National Weight Control Registry enrollees burn about 2000 calories per week through exercise. That’s a lot – they get about 60-90 minutes of moderate to high-intensity exercise daily. The most popular exercise is walking, and they average 5-6 miles a day. 3. They set goals and monitor their behavior. Setting goals – ones you measure, like how many minutes you will walk, how many calories you will take in, or how many sit ups you will do – are helpful because you can track whether or not you meet these goals. Successful weight losers keep track of how much exercise they get, and they keep food journals – sometimes using a food log to plan meals ahead of time. These self-monitoring strategies are critical and provide much-needed feedback on behavior changes. 4. They have regular meal patterns and frequency. Many people get in trouble with their weight because their eating patterns are so disorganized. Successful weight losers report that eating at regular intervals and snacking only when they’re hungry are keys to success. Skipping meals usually backfires, and having routine meal times means that you don’t go long stretches without food – which often leads to excessive snacking or larger meals later on. 5. They eat a low fat, nutrient dense diet. No surprises here, but a high-quality diet – one with plenty of protein, fruits, vegetables and whole grains– is what keeps people satisfied. The fruits, veggies and whole grains are bulky and filling, but their calorie cost is relatively low. Adequate protein is key, since protein is highly satisfying and will keep hunger at bay between meals. Call me for a healthy program 0772238680
Posted on: Thu, 03 Oct 2013 06:14:27 +0000
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