Want to lose weight, but do I feel like I ever tried all the tricks in the book? It's time to take a different approach to diet. These 12 proven strategies will help you soften down.
"When you lose the mark, show yourself some compassion. You will avoid leaving a slip becoming a fall." - John C. Norcross, PhD
Women Weight Loss Tips - 12 Tips to Lose the Weight for Good
"Call what you want, but do not call what you are doing a" diet ", says David Grotto, RD, author of the best things you can eat.
Diets have a start and an end - and that's the problem. "You'll only succeed, says Grotto, when you make a lifetime commitment to a healthier lifestyle.
Internal goals - like you, how to feel instead of how you seem - tends to have greater permanence power over time. Concentrating on the good benefits you are receiving also helps you to stay with something.
Consider what you did in the past to try to lose weight. What could you do differently this time?
For example, if your falls were snacking at work and waiting until the end of the day to exercise, start packing a healthy snack to take with you every day and go for a first race in the morning before The demands of the day are on the way to your good intentions.
Do things that will help, do not prevent, your weight loss. If you want to make that early morning race happen, put your racing team before going to bed. Want to have the habit of snacking in the fruit, does not chips? Put a bowl of fresh apples or pears on your kitchen desk or balcony. If it is convenient, this is more likely to happen.
"Our environments have a great influence on our ability to change our habits," says John C. Norcross, PhD, professor of psychology and industry author: 5 steps to realize their goals and resolutions.
say support friends, family members and co-workers on the changes you are trying to do, Norcross says.
Let them know what you need and how they can help. Be specific. Do not let that for them to find out.
For example, you may not want them to remind you of what you are or should not eat, but I would like them to give you encouragement or ongoing lectures when you need them.
Something is required to appear that you can throw you out of range (the grocery store sells out of your favorite salad ingredients, or your favorite class of Zumba moves to a new time).
Wait the unexpected. You may have to create a backup plan at a moment's warning - how to try a new class in the gym, or buy celery or fit peas to go with your hummus.
The key is to be ready, willing and able to revise your routine and find ways of obstacles, says Norcross. Do not let a surprise throw away all your routine.
"When you lose the mark, show some compassion. You will avoid leaving a slip becoming a fall," says Norcross. His research on New Year's resolutions discovered that most people who can keep them saying that their first slip strengthened their determination.
So give yourself a Pep conversation, just as you would make a close friend. Then it turns out, learn from the lapse and take where it stopped.
To avoid excesses, evaluate your hunger on a scale of 1 to 10, with 10 being extremely hungry. Eat when you are in the middle of the scale, the psychologist Leslie Becker-Phelps, PhD, says.
If you know you will not be able to eat later, have a snack or a small meal when hunger is low. This helps you avoid being hungry excessively, which can set it up to eat too much later.
Keep a food diary and exercises on paper, online or with an application on your phone.
Consistently recording your eating habits and exercises, along with weighing regularly, offers some advantages. Seeing the results you want motivates you continue. If the results are not so large, you can make changes to correct this.
You can monitor your progress in any way you want. Try and choose the method works best for you and that you are more likely to do.
Feel your emotions, but do not let them get the best of you. Figure out what helps you relax and feel positive. Try listening to music, talking to a friend or going for a walk.
Studies show that not getting enough sleep triggers hormonal changes that can lead to feel with Hungrier.
There is no underestimating the importance of a good night's rest. The recommended value for adults is 7 to 9 hours of eye closed per night.
Mastigue your food completely, and place your fork between bites. Eating more slowly will help you enjoy your food more and "give your stomach a chance to notify your brain you've ever had enough," says Grotto.
Once you get this signal ", put your fork and ask yourself: 'Can I stop eating now and move away from this table satisfied?' "Grotto says.
If the answer is no, eat a little more. If the answer is yes, push your side dish and focus on the conversation or something different from the food.
