Recently study identified 3 strategies that may be the key to losing excess pounds and keep fit. The results not only amazing, but they are worth repeating. Successful weight loss depends on making a choice of healthy foods, keep track of what you eat, and changing your thinking and lifestyle.

According to California Polytechnic State University (CPSU) researchers. They carry out a survey of about 5,000 members of WW, called Weight Watchers, who lost an average of 50 pounds and kept it off for at least 3 years.

Are you tired of dieting and gaining weight, this may be the breakthrough you’re looking for. Learn more about how to use these 3 proven techniques to help you maintain weight loss.

I am always busy, which is perhaps the chief reason why I am always well.

By Elizabeth Cady Stanton

1. Choosing Healthy Foods

Fastfood and healthy food on old wooden background
Fast food and healthy food on old wooden background
  • Eat more fiber: Foods rich in dietary fiber helps you to feel full, so you may be satisfied while eating less. Smart choices include vegetables, fruits, and whole grains. Fiber also helps to stabilize your blood sugar and lower cholesterol.
  • Cut Sugar Intake: Excess sugar consumption is a major cause of weight gain and food cravings. You can reduce your intake by avoiding ultra-processed foods and drinking water instead of sweetened beverages.
  • Spice it up: Nutritious meals and snacks can be delicious. If you’re trying to use less salt, cook with spices and herbs. Fats like olive oil and cheese will also add lots of flavors.
  • Read labels: Good to read labels especially products you do not familiarize to, ensure that the ingredients match the advertising on the front. Nutrition labels reveal vital information like calories per serving and how much sugar has been added to the product.
  • Dine at home: Preparing your own food at home puts you in charge of the cooking methods and ingredients. You’re likely to use less sugar, salt, and saturated fat compared to most restaurants.

ALSO READ: How To Get Started With Fitness Training In 2020 To Lose Weight

2. Keep Track of what You Eat

Daily nutrition intake control
Daily nutrition intake control
  • Keep a journal: It’s easy to underestimate how many calories you really eat. A food journal can help you to record and evaluate your activities. You can also spot patterns like emotional eating and trigger foods that make you want to eat more. Browse online for free apps or use pen and paper.
  • Set daily goals: You can also use your journal to create short-term and long-term goals for your food intake and other factors. Putting down your objectives in writing will make them more concrete.
  • Measure portions: You need to control the portions size of food eaten either at home or eating out to maintain an effective weight loss Therefore, controlling portion sizes can help prevent weight gain.

    The sizes of plates, spoons, and glasses can influence the amount of food you eat. If weighing your food sounds too complicated, you can swap your usual plate, bowl or serving spoon for a smaller alternative can reduce overeating. For example, one ounce of cheese is about the size of your thumb. Controlling the portions of food will helps you to maintain your weight loss.

3. Developing Coping Skills

Young Man Thinking
Young Man Thinking
  • Know your purpose: Think about your main reason for losing weight. You may be concerned about your appearance or lowering your risk for diabetes and other medical conditions. Remember your purpose when you feel tempted to overindulge.
  • Encourage yourself: Motivate yourself with positive self-talk and rewards. Build your confidence by reflecting on past achievements.
  • Seek support: Surround yourself with family and friends you can count on for constructive feedback. Let them know how they can assist you. Find a workout buddy or join a weight loss support group.
  • Manage stress: High levels of stress hormones and lack of sleep can trigger weight gain. Relax safely with physical exercise and mindfulness meditation.
  • Deal with relapses: Business trips and holidays might set you back temporarily. Set up a plan so you can recover quickly.

keeping weight off becomes easier over time. Forget about crash diets that leave you feeling overwhelmed. Healthy eating and regular exercise will help you to stay fit.

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