How Much Water Should I Be Drinking On Keto

The Way to Lose Weight and Keep It Off

Pick up any diet book and it’ll claim to hold all of the answers to successfully losing all of the weight you need –and keeping it off.  Some claim the important thing is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting carbs out.  So, what should you think?

The truth is that there is no”one size fits all” solution to permanent healthier weight loss.  What works for one person might not work for you, since our bodies react differently to different foods, depending on genetics and other health factors.  To locate the system of weight loss that’s right for you will likely take time and require patience, dedication, and some experimentation with different foods and diets.

Being free to simply avoid fried foods or cut back on refined carbs can set them up for success.  So, don’t get too discouraged if a diet that worked for somebody else does not work for you.  And do not beat yourself up if a diet proves too restrictive for you to stick with.  Ultimately, a diet is simply suitable for you if it’s one that you can stick with over time.

Remember: while there is no simple fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, suppress psychological triggers to overeating, and achieve a healthy weight.

Four popular weight loss plans

1.  Sounds easy, right?  Why is losing weight so hard?

Weight loss isn’t a linear event with time.  When you cut calories, you might drop weight for the first couple of weeks, by way of example, and then something changes.  You eat the same number of calories but you lose less weight or no weight at all.  That’s because once you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in different ways.  So, so as to keep on dropping weight every week, you want to continue cutting calories.

A calorie isn’t always a calorie.  The trick for sustained weight loss is to ditch the foods that are packed with calories but do not make you feel complete (like candy) and replace them with foods that fill you up without being loaded with carbs (like vegetables).

Many of us don’t always eat simply to satisfy hunger.  In addition, we turn to food for comfort or to alleviate stress–which can quickly derail any weight loss program.

2.  Cut carbs A different means of viewing weight loss identifies the problem as none of consuming too many calories, but instead the way the body accumulates fat after consuming carbohydrates–in particular the role of the hormone insulin.  When you eat a meal, carbohydrates from the food enter your bloodstream as glucose.  In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns fat from a meal.

If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for instance ), your body releases insulin to assist with the influx of this glucose in your blood.  In addition to regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it generates more fat cells for keeping everything that your body can not burn off.  Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight.  To lose weight, the reasoning goes, you need to break this cycle by reducing carbohydrates.

Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health.  Should you try a low-carb diet, you can lower your risks and limit your consumption of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

3.  Cut fat  It is a mainstay of many diets: if you do not want to get fat, do not eat fat.  Walk down any grocery store aisle and you will be bombarded with reduced-fat snacks, dairy, and packed meals.  But while our low-fat options have exploded, so have obesity rates. 

Healthy or”good” fats can actually help to control your weight, as well as manage your moods and combat fatigue.  Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a small tasty olive oil into a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.

We often make the wrong trade-offs. A lot of us make the mistake of swapping fat to the empty calories of sugar and processed carbohydrates.  Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to compensate for the loss of flavor.  Or we swap our fatty breakfast bacon for a muffin or donut that leads to rapid spikes in blood sugar.

4.  Follow the Mediterranean diet  The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh vegetables and fruits, nuts, fish, and olive oil–and only small amounts of meat and cheese.  Regular physical activity and sharing meals with others will also be important components.

Whatever weight loss plan you try, it is important to remain motivated and prevent common dieting drawbacks, such as emotional eating.

Control emotional eating

We don’t always eat only to satisfy hunger.  All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds.  Do you eat when you are tired, tired, or lonely?  Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts.  If you eat when you’re:

Stressed — find healthier ways to calm yourself.

Low on energy — find other mid-afternoon pick-me-ups.  Consider walking around the block, listening to energizing music, or taking a short nap.

Lonely or bored — reach out to others instead of reaching for the refrigerator.  Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park–anywhere there is people.

Avoid distractions while eating. It’s too easy to overeat.

Pay attention.  Eat slowly, savoring the scents and textures of your food.  If your mind wanders, gently return your attention to your food and how it tastes.

Mix things up to focus on the experience of eating.  Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

Stop eating before you are full.  It takes time for the signal to achieve your brain that you’ve had enough. 

Stay motivated

Permanent weight loss requires making healthy changes to your lifestyle and food choices.

Find a cheering section. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating.  Look for support–whether in the kind of family, friends, or a support group–to find the encouragement you need.

Slow and steady wins the race. Losing weight too quickly can take a toll on your mind and body, making you feel lethargic, drained, and ill.  Aim to lose one to two pounds a week so that you’re losing fat rather than water and muscle.

Establish goals to keep you motivated. Short-term objectives, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes.  When temptation strikes, concentrate on the benefits you’ll reap from being fitter.

Use tools to monitor your progress.  Smartphone programs, fitness trackers, or just keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose.  Seeing the results in black and white can help you stay motivated.

Get plenty of sleep.  Lack of sleep stimulates your appetite so you would like more food than normal; at precisely the same time, it stops you feeling satisfied, making you want to keep eating.  Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep per night.

Keeping the weight off

You may have heard the widely quoted statistic that 95% of people who lose weight on a diet will regain it within a couple of years–or even months.  Even though there isn’t much hard evidence to support that claim, it is true that many weight-loss programs fail in the long run.  Often that’s simply because diets that are too restrictive are extremely hard to maintain over time.  However, that doesn’t mean your weight loss attempts are doomed to failure.  Far from it.

Since it was established in 1994, The National Weight Control Registry (NWCR) in the United States, has tracked over 10,000 people who have lost significant amounts of weight and kept it off for extended periods of time.  The study has found that participants who’ve been successful in keeping their weight loss share some common strategies.  Whatever diet you use to lose weight in the first place, adopting these habits may help you to keep it off:

Stay physically active. Successful dieters in the NWCR study exercise for around 60 minutes, typically walking.

Keep a food log. Recording what you eat each day helps to keep you accountable and motivated.

Eat breakfast daily.  Most commonly in the study, it’s fruit and cereal.  Eating breakfast boosts metabolism and staves off hunger later in the day.

Eat more fiber and less unhealthy fat compared to the standard American diet.

Regularly check the scale.  Weighing yourself weekly may enable you to detect any small gains in weight, enabling you to promptly take corrective action before the problem escalates.

Watch less television. Cutting back on the time spent sitting in front of a display can be a key part of adopting a more active lifestyle and preventing weight gain.