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your belly rolls.but the perils of being overweight still outweight the risk of yoyoing .so how you quit the cycle for good?
"Make sure your diet is one you can stick with "says Dr fletcher,author of thin for life . no crash diets or fads that will be impossible to maintain.in fact,reconsider the whole notion of dieting as a temporary fix.think of what youre doing as a permanent lifestyle shift."this is how i eat now"
Dont try to loose too much soon.a healthy goal for slimming down,according to national institute of healthis to reduce your weight by approximately 10 percent over six months
Researcher have found that socializing with others who have successfully lost weight improves your odds of maintaining your own weight loss.so enlist buddy or join a group.
Record mood changes hunger levels ,so you can learn distinguish when your eating for emotional reason
"If you lose 30 pounds then gain is three.its easy to think that has no big deal,but it is slippery slope"foster says.especially if you have yo yoing .weigh yourself weekly ,and have a clear plan of action ready if the scales swing too far.
"switch eating plans if you get bored"says Michael Dansinger.M.D weigh loss and nutrition and advisor for the biggest loser and assistant professor at Tuffs School of medicine in boston.research indicates youre more likely to be succesful.
Besides consuming low calorie low fat diet and being mindful about self monitoring .you must exercise.this is the key strategy that keeps the 6,000 members of the national weight control registry.(an ongoing study of adults who have lost atleast 30 pounds and kept it off for a year)that doesnt mean you have to train marathon .half an hour of walking everyday is all you need to burn calories ,build muscle .temper,craving and increase "feel good " endorphin level.
"one of the most important tips for being a succesful weight loser is not tolet the past failed attempts keep you to try again.Dansinger says"everytime you fail you get more insight about what to do differently next time.
Three Time in Life When Your Weight is Prime To Spike
Nearly in quarter of college freshmen gain 5 percent of their body weight during their first semester and with the late night snack and all day cafeterias,that gain is likely to continue.
What to do:
Ditch the cafeteria tray;suggest alpers Psy.D author of" 50 ways to soothe yourself with out food"carrying the items individually will make you more likely to think about your food choices.
Research repeatedly shows that living with or marrying a man can add to your waistline."women often adjust their habit eating habits to match those men" alpers says.
What to do:
Remember that the needs(and burns) alot of calories than you do,so dont match him bite for bite in every meal,also makes dates to do something besides eat dinner,and agree to go to gym as a couple as often as you both can.
In Your 30'S
Most women naturally start to lose muscle mass around this age so their meatbolism slows.then,even if theyre eating the same amount they always have.they dont burn off as much as the scale to creep up.
What to do:
pump up some iron you may not able to stop losing muscle mass,but you can slow down the rate of loss.fitting in 2 or 3 minutes strenght training session a weel will help your metabolism fired up.