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20 effective tips for permanent weight loss methods
Staying thin is just as important as losing weight. You can lose weight quickly by cutting the foods you consume, but it will not be permanent and when you return to your normal eating pattern after a while, you will gain weight again, even this change in your nutrition system will alarm your body and after a while you may see that you are even more overweight than your old weight. We have compiled 20 effective tips for you to stay at your ideal weight with permanent weight loss methods.
If you are suffering from overweight and have decided to lose weight permanently, you should know that you need to make realistic (practicable) changes in your diet and lifestyle.
Permanent weight loss methods require lots of movement and permanently removing the main factors that make you gain weight. A healthy eating plan that you will abandon after 1-2 months will not work, and all your efforts will be wasted.
Therefore, the most basic step of permanent weight loss; is to create brand new habits that you can apply with determination throughout your life.
So how will this happen? We have compiled the most important points that form the basis of healthy nutrition for you. Choose what you can truly implement and set out with determination.
Here are 20 basic tips that will help you in this process...
DETERMINE YOUR IDEAL WEIGHT
Goals motivate you, but in order to lose weight permanently, your goal should be to stay at that weight in the long run rather than reaching a certain weight.
First of all, if you don't know, find out your ideal weight for your height and age. Determine the weight you should be according to your body mass index.
Set a goal that will allow you to lose a maximum of 3-4 kilograms per month. Losing weight more quickly will harm your body and will not be permanent.
FORGET SHOCK DIETS
Rapid weight loss is not permanent and you will regain the weight you lost in a short time, so experts recommend that you adapt to a diet that you can always apply.
According to a 2016 presentation by the Endocrine Society, between 18 and 30 percent of dieters regain the weight they lost within two years of dieting.
When you lose weight with the help of a diet that is short-term and cannot be applied for life, you will start to gain weight as soon as you leave this plan.
To reach and stay at your target weight, you need to make permanent changes in your lifestyle.
TAKE A LOOK AT YOUR WEAKNESS WHICH PROTECT YOU TO LOSE WEIGHT
When you decide to lose weight permanently, what you need to do is to review the factors that make you gain weight. You may be eating a lot of junk food or alcohol, maybe you eat a lot of white bread... You may be leading a very sedentary life, maybe some problems in your metabolism are preventing you from losing weight.
Find out and eliminate the causes.
We are not saying that you will stay away from the dessert you love for a lifetime, but you know that you always need limitations that you can apply.
Decide on your bad habits that you can completely remove from your life.
WEIGH MORE
Cornell University findings show that stepping away from the scale causes those old pounds to come back into your life.
Do not run from the truth and be weighed often. This will keep a corner of your mind on your weight control.
DON'T SKIP BREAKFAST
Some research shows that eating a healthy breakfast regularly can help you shed extra pounds and maintain weight loss.
If you want to lose weight permanently, make it a habit to start your day with a healthy and powerful breakfast and end with a light and simple dinner.
FINISH LOW-CALORIE AND HEALTHY THINGS FIRST
The most important reason for losing weight is a high-calorie diet. While a huge plate of pasta is on the table, we hardly see the salad next to it. Filling your stomach with high carbohydrates causes you to take in less nutrients and more calories.
Make a promise to yourself to lose weight permanently, your rule is to always finish the low-calorie and healthy ones first.
Thus, instead of prohibiting, you will be limited and you will see that it starts to work.
CONSUME MORE FREQUENTLY BUT LESS
One of the permanent weight loss methods is to avoid getting too hungry.
We know, when you're very hungry, you don't see much.
Instead, supporting yourself with healthy snacks (yogurt, apple, kefir, nuts, etc.) frequently during the day prevents you from turning to foods that will give you high calories when you sit at the table.
Shrink your stomach
The stomach structure adapts to your eating habits, when you start consuming too much, your enlarged stomach starts to feel full with more food, but don't worry, your stomach will quickly adapt to your new diet.
You can also shrink your stomach by consuming smaller portions, so you'll soon start to feel fuller and fuller with smaller portions.
CHOOSE A MANY VARIETY OF ALL FOODS
Processed foods are full of sugars and unhealthy fats that will make you gain weight. "Whole foods" is the key to a healthy diet. For example, raw vegetables and fruits; Consuming a variety of legumes containing plenty of protein or whole grains allows you to get plenty of fat-burning vitamins that support weight loss with natural methods.
KEEP BOOT HEALTH STRONG
Among the permanent weight loss methods, the most important is to keep the intestinal health strong. If you have a strong digestive system, no one can stand in your way.
For this, you need to nurture and strengthen the healthy bacteria in your intestinal flora.
Fermented foods such as kefir, yoghurt, and pickles, which are full of probiotics, allow you to keep your gut health strong.
CONSUME FIBER FOODS
When you think of permanent weight loss, the first thing that comes to your mind should be fiber foods.
Consuming high-fiber foods is a very important factor in being at your ideal weight, as it ensures the proper functioning of the intestinal system.
One study linked a 10-gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining belly fat.
DON'T LEAVE PROTEIN CONTAINING FOODS
Proteins help you maintain your muscle mass.
Replacing carbs and fat with protein reduces the hunger hormone and increases several satiety hormones.
This leads to a significant reduction in hunger and is the main reason why protein helps you lose weight. It allows you to take fewer calories automatically.
In addition to meat and dairy products, legumes such as lentils attract attention with their abundant protein content.
In order to lose weight permanently, take care to consume foods containing high protein.
BE AWARE OF THE CALORIES YOU CONSUME
To lose weight permanently, you must be aware of the calories you consume.
A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss.
Many studies have shown that following low-calorie diets, including 1,200-calorie diets, can support weight loss.
SWITCH TO WHOLE GRAINS
Experts don't want you to give up on bread, but cut out white bread and make a habit of consuming whole grain bread instead.
Whole grains increase calorie loss by reducing the number of calories retained during digestion while simultaneously boosting metabolism.
Whole grains such as brown rice and brown bread aid in weight loss by reducing the calories retained during digestion.
EAT SLOWLY AND BE AWARE OF WHAT YOU EAT
Watching TV while eating, taking care of the phone delays your saturation signal to your brain and causes you to consume more.
In order to lose weight permanently, you must make it a habit to focus on the food you eat.
USE ONLY HEALTHY OILS
Fats may seem like the enemy of weight loss, but that's not the case... Healthy fats are one of the 3 macronutrients your body needs to keep it functioning at its best. .
When you think of healthy fats, olive oil may come to mind first, but that's not all. Unsaturated fats are known as "good" fats and contribute to lower blood cholesterol levels, reduced inflammation and stabilized heart rhythms.
Beneficial oils are mainly found in foods derived from plants. Many healthy foods contain healthy fats. Oily fish like salmon, fruits like avocado or nuts like nuts contain lots of healthy fats.
FOR ONE MINERAL WATER EVERY DAY
Mineral water energizes the body and removes toxins. With regular consumption, it naturally increases the frequency of urination. This helps the body get rid of excess fat. 1 glass of mineral water a day helps to lose weight.
FOR HERBAL TEA EVERY DAY
While the ingredients and formulations of herbal teas can vary significantly, some studies have found that herbal teas can aid weight loss and fat loss.
Thyme tea, rosemary tea, green tea or fasting herb tea are herbal teas that should always be in your life for a healthy body and weight control.
Make it a habit to consume at least one cup of herbal tea every day.
IMPLEMENT EXERCISE IN YOUR LIFE
Choose movement to permanently lose weight. Incorporating regular exercise into your life not only helps you get rid of the weight problem, but also opens the door to a healthier life.
From time to time, you may find that you do not have enough motivation and move away from sports, but always start over to have a permanently fit body.
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