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How to Lose Weight and Keep It Off In This Article

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be toughand losing weight, even tougher. If youve tried and failed to lose weight before, you may believe that diets dont work for you. Youre probably right: most diets dont workat least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.

Successfully managing your weight comes down to a simple equation:If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

Well for one, weight loss isnt a linear event over time. When you cut calories, you may drop a pound or so each week for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight. And then the next week you dont lose anything at all. Thats because when you lose weight youre losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, youll need to continue cutting calories.

Secondly, while in essence a calorie is a calorie, your body reacts differently to different types of food. So eating 100 calories of high fructose corn syrup, for example, will have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but dont make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).

Thirdly, losing weight in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets may promise rapid results but theyre more likely to leave you feeling cranky and starving and losing more cash than weight. Finally, there are emotional aspects of eating that can trip you up. Many of us dont always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stresswhich can derail any weight loss efforts before they begin.

The good news is that by making smarter choices every day, adopting healthy lifestyle changes, and developing new eating habits, youll not only lose weight and be able to keep it off, youll also improve your outlook and mood and have more energy.

We arent born with an innate craving for French fries and donuts or an aversion to broccoli and whole grains. This conditioning happens over time as were exposed to more and more unhealthy food choices. A recent pilot study at Tufts University, however, suggests that its possible to reprogram your brains food cravings so that you hanker for healthier foods instead of high-calorie diet busters. In the study, a small group of subjects enrolled in a behavioral weight management program that emphasizes portion-control and education to change eating habits. After six months, brain scans revealed increased reward and enjoyment of healthy, low-calorie foods, and a decrease in enjoyment of unhealthy, higher-calorie foods.

While more research is needed to be conclusive, this is encouraging news for anyone whose weight loss efforts have been sabotaged by unhealthy food cravings. You can learn to enjoy healthy food!

While there is no one size fits all solution to permanent healthy weight loss, the following guidelines are a great place to start:

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Healthy Weight Loss & Dieting Tips: How to Lose Weight and ...

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Home » How to lose weight safely » Healthy Weight Loss & Dieting Tips: How to Lose Weight and …