While you may initially be attracted to the numerous claims of products that will provide weight loss results, it is important to keep in mind that maintenance following your weight loss is critical in order to achieve lasting results. There are two basic components to any long term weight loss plan... dietary changes and an exercise program.
Consider the following important dietary changes that will lead to lasting weight loss results:
· Determine your Personal Daily Metabolic Rate- Each of us has a particular daily metabolic rate- the number of calories needed to sustain our current lifestyle. If we consume more calories in given day than this number, we will put on weight. And if we consumer fewer calories than this rate, we will lose weight. Once you have determined what your personal number is, work to consume calories within your ideal range.
· Stay Hydrated- Water is required for proper bodily functioning, it is essential to a healthy daily diet. And, there are a number of studies that suggest that drinking cold water can actually boost your metabolism. Strive to consume at least 8, 8 ounce glasses of cold water per day.
· Try Eating Several Smaller Meals Throughout the Day- Many individuals who have been able to successfully sustain weight loss eat 5-6 smaller meals per day versus the standard 3 big meals per day. Eating these smaller meals can be thought of as regularly throwing needed fuel onto a fire, rather than letting the fire burn out time and time again. For a 2000 calorie diet, these smaller meals should range between 300-500 calories each. Another added benefit of eating throughout the day is reduced hunger cravings. At each of these meals, strive to choose healthy options (proteins, fruits, vegetables, nuts, yogurt etc.). Eating smaller meals throughout your day is not an open invitation to snack on unhealthy, processed options.
· Don't Skip Breakfast! In an attempt to reduce one's daily caloric intake, many people skip breakfast. However, this action actually accomplishes the exact opposite result as intended. When you don't provide your body with fuel right off the bat in the morning, you go into a state of starvation mode... your body then reacts by storing fuel whenever it receives it, often at lunch time. As a result, your metabolism actually decreases versus increases and you stand to potentially gain weight, not lose it.
· Track your Daily Caloric Intake- Whether you manually write down what you eat in a journal, or you log into a mobile app, it is important to take note of the number of calories your body is taking in on a daily basis. When you know how many calories you are ingesting, you can make necessary adjustments as needed throughout your day and week to stay within your ideal range.
While there isn't a magic bullet to your daily diet, implementing some of these simple changes can help lead to lasting weight loss results.
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