Those who achieved success with long-term weight loss are exercising or walking.
- A study revealed that successful weight-losers perform physical activity for 30 minutes or more every day. —Int J Behav Nutr Phys Act. 2006
- 94% of successful weight-losers increased their physical activity, and 90% exercised for an hour a day with walking being the most popular activity. —National Weight Control Registry
- A 170-pound, 35-year-old woman who works at a desk all day burns only 51 calories an hour; one hour of walking (i.e., 3.5 mph or more) burns five to 10 times this amount! Ten hours of sitting equals one hour of exercise.
2. Eat Breakfast
Eat breakfast and be skinnier.
- 78% of people who lose weight eat breakfast. —National Weight Control Registry
- Eating protein for breakfast (two eggs or salmon) may help control hunger.
- A high-fiber whole-grain cereal may help you feel full longer and have more energy than a high-glycemic breakfast cereal.
3. Eat Healthy
The body needs a healthy balance of protein, fats and carbohydrates for optimal health. Cutting calories without nutrition is not conducive for healthy weight loss.
- The omega-3 fats found in fatty fish encourage weight loss when included as part of a low-calorie diet plan.
- Vegetables and fruits are vitamin-rich carbohydrates that are low calorie and full of the dietary fiber that will help control hunger.
- Protein is necessary for weight loss; it helps control appetite and fat-burning.
4. Lift Weights
People who succeed at weight loss are lifting weights.
- A weight-loss study revealed “a significantly higher proportion of successful losers who reported lifting weights.” —International Journal of Behavioural Nutrition and Physical Activity
- They have more muscle mass and burn more fat calories, even at rest!
5. Get Your Sleep
If you want to lose weight, you need to make sure that you do not get any less than a full six hours of sleep, while eight or nine hours is even better.
- A 2010 study in the Annals of Internal Medicine compared sleeping five and half hours with sleeping eight and a half hours. Less sleep was associated with more muscle loss and less fat loss than those who got more sleep.
- Not getting enough sleep disrupts hormones associated with hunger, so if you sleep less you will probably eat more than you would if you got enough sleep.
- People who don’t get enough sleep have increased ghrelin, a hormone that tells you to start eating, and less leptin, a hormone that tells you to stop eating.
Although these top five are very important, weight-loss research also shows that people who succeed at keeping weight off weigh themselves regularly, plan meals, and keep track of calories and/or fat grams.
Here are some suggestions:
- Keep a weight-loss journal. Write down what you eat.
- Read the supplement facts of all foods before you eat them.
- Find out just how many calories are in the foods that you eat.
- Find out how many calories that you will need daily for your activity level. Eat a lot less calories at one time but eat frequently to accelerate weight loss.
Additional Support
Nature’s Shield Weight Control may help control appetite to help you to stick with your diet plan. This supplement contains the same pleasure-seeking ingredient that is also found in chocolate and dark cocoa powder that helps you feel happy, satisfied and full so you don’t snack as much. When used along with diet and exercise, it may help support weight-loss. Purchase a bottle to try today. Call 1-800-262-5483 for more information.
The references below will help you find more information on calorie-tracking, calorie-burning and weight loss.
The National Weight Control Registry
http://www.mayoclinic.com/health/food-and-nutrition/AN01119
Physical Activity for a Healthy Weight
http://www.fitday.com/webfit/exerciseinfopage.html
Dietary fiber and body weight, scientific abstract
Why does eating breakfast help control weight?
Protein really is a prescription for weight loss
Dietary and physical activity behaviors among adults successful at weight-loss maintenance
High-Protein Diet for Weight Loss
Losing Sleep Over Not Losing Weight? That Could Be the Problem
