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Manage Your Plan

Most of us at times have tried and failed to loose weight. Once we've finally lost weight it's been difficult to maintain what's desired. The key to loss and maintenance is a balance of regular physical exercise and a permanent diet plan. There are many lists of dos and don't dos for dieting and by far the best points are ones you can take into your life for the long-term.

Motivate Your self needs to be at the top of the list. To begin it can require putting a current photo of you on the fridge or leaving out a pair of too tight pants in plain view. But achieving long-term motivation is key and that requires permanent habit changes regarding regular exercise and food consumption. Eating right and taking care of your self is a key part of your life, much more than just a temporary diet plan.

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Think Small and eat frequently, as skipping meals can cause a fat-storing mode, making it hard to burn calories. You will be less hungry by eating regularly and also less prone to overeat when you do. Consuming small amounts on a regular schedule will result in your stomach to shrink and you will be less hungry each day. Keep in mind that while a small portion served on a large plate can leave you craving more, a smaller plate give the signal that you already have more. Some people also find using smaller eating utensils and chop sticks helpful!

Be Patient and frequently remind yourself that keeping weight off generally gets easier over time. A study by Obesity Research demonstrated that people who had lost 30 pounds or more and kept it off for two years found less effort was required to maintain their weight loss over time. Remember that the average weight loss is 3 pounds a week and sometimes it will be even less. But a pound a week average is 52 pounds a year.

Get Rest and benefit from plenty of sleep. It plays a crucial role in immune function, metabolism, memory and other key functions. Studies have found that when you are tired a hunger hormone increases and there is decrease with another that makes you feel satisfied. Research studies also concluded that lack of sleep influences fat cells. Sleep also affects longevity, as it's been shown that people who get six or fewer hours a night have higher blood levels of inflammatory proteins which influences heart disease, stroke, arthritis and diabetes.

Drink Water as keeping your body hydrated will help your physical activity level; you will exercise and play more. (One of the lesser-known benefits of drinking water is that it helps keep your joints strong, healthy and lubricated). Consuming water before meals impacts how much you will want to eat as well. It also helps prevent fluid retention and it supports your body in burning stored fat. The impact on your longevity from drinking water is significant as it flushes toxins from your system. While it's frequently recommended to drink eight 8-ounce glasses of water a day, the right consumption varies by a person's weight, age and their levels of various physical activities.

Solicit Support and engage others in your efforts. A supportive environment can dramatically impact your success. Some turn to commercial programs wile others depend on co-workers and spouses. Share your desires and ask for support (such as letting someone else pack your lunch). People will usually respect your sincerity, and if they don't then consider limiting some personal interactions and making a few new friends.

Plan Ahead for a healthy diet program and think through what works best for you. It might likely require reducing the highly calorie snacks on hand and planning for having fresh vegetables and fruit easily available. Keep attention on consuming adequate fiber as recommended by dietitian Elaine Magee, RD, MPH, author of Food Synergy. For best results you should practice conscious eating, which for most of us means dining at a table rather than sitting in front of TV for meals.

Stay Active as a sedentary lifestyle supports an overweight lifestyle. In addition to establishing your sports and/or exercise routine remember that living actively supports longevity. Research shows that even moderate activity such as walking for two or more hours a week impacts weight loss success. Consider parking your car further away from the front doors of the mall, and once you're inside hike it through all the corridors and levels, and take the stairs rather than using the escalator. Remember that the little things add up, just an extra 20 minutes a day of active living adds up to over 120 hours a year!

There are six components of wellness: proper weight and diet, proper exercise, breaking the smoking habit, control of alcohol, stress management and periodic exams.~Kenneth H. Cooper

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Posted in Dentistry Post Date 01/02/2016


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