1. Regular Weigh-Ins
The
most successful in the group took accountability for their weight loss and
increased the intensity of their workout as well as decreased calories when the
weight loss slowed. This can be done every day, every other day or once a week
– just be consistent.
An
important note is to weigh yourself at the same time of day each time you do it
as this gives the most accurate results. A good time is first thing in the
morning before you’ve eaten anything.
2. A Low-Fat, Calorie-Controlled Diet
People
in the group had low-fat, calorie-controlled diets. When controlling portion
size and eating low-calorie foods such as soups and vegetables (which are also
high in water), it is easier to eat a lower amount of total calories per day.
By
reducing the types of foods you have in your diet it can be easier not to
overeat – choose foods you love and don’t waste calories on foods you don’t.
3. A Good Breakfast
The
first thing you should do each day is have a good breakfast. It doesn’t
have to take a huge amount of time to prepare – a simple wholegrain cereal with
fruit and low-fat milk will keep you going through the morning and help you
perform better during the day.
Better
yet, you can prepare this the night before and have it ready in the morning!
4. Consistency, Consistency, Consistency
Consistency
is crucial! Whether it’s Monday or Sunday people who successfully keep
weight off follow their eating patterns religiously. This works because you
develop a habit that you use each and every day.
Developing
this routine is crucial to your success, and it does get easier in time.
However, it is important to treat yourself every once in a while – but it is
recommended that you plan these little splurges well ahead to avoid overdoing
it.
5. Eat Small Meals Frequently
Every 3
or so hours and up to 4 to 5 times daily has also been shown as a key factor in
keeping weight off long-term. The feeling of being hungry is usually what
causes people to relapse into bad eating habits, but by eating every 3 hours
you maintain your blood sugar levels and avoid feeling hungry.
Combined
with drinking extra water this strategy really works, as the extra water also
helps you feel full longer.
6. Exercise
You
have to exercise. That’s right, there’s no easy way around it, and the most
successful in the group were exercising for around 1 hour each and every day.
It can be as simple as just walking 5 or 6 miles a day – but if you are having
trouble losing weight it is advised to step up the intensity.
Interval
training is a very good way to burn calories in a short period of time and is
quite intense – your heart rate will be pounding.
7. Cut Down On Television/Netflix
A
surprising habit developed by the group was that they cut their television
watching time down to 10 hours every week. This would appear to give them more
time to focus on getting exercise and avoid binge eating while sitting in front
of the television.
8. Everybody Is Different, And Others Diets May Not Work
For You
There
is no right or wrong way to lose weight but what works for a coworker may not
necessarily work for you. You have to find what exercises and foods you enjoy
so that you can maintain a healthier lifestyle long-term.
9. Keep Positive!
If you
slip up it’s not the end of the world, and it was shown that by keeping
positive the group was more successful in losing weight. It has been shown that
being negative is counterproductive to weight loss – so staying positive is
vital to keep you on track.
10. Don’t Lose Too Much Weight Too Fast!
Losing
weight slowly is not only better for your body but allows you to spend more
time living with healthier habits. This is vital for long-term weight loss as
you adapt to your new, healthier life.
HaveYou Tried The 21Day Flat Belly Fix System Yet?
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