So you want to drop a few pounds and diets just do not work for you. So here are some tips to drop several pounds long term.
1. Get enough sleep. It's true: Being short on sleep can really affect your weight. While you weren't sleeping, your body cooked up a perfect recipe for weight gain. When you are not sleeping it is easy to eat in the middle of the night. Then in the morning reply on a large latte to get you going. You skip exercise because you are too tired and eat take out because you just do not feel like cooking. This is a trap to gaining weight. So try and get at least six hours sleep. Do not eat late at night. Do not rely on caffine to wake you up. Try and cook healthy food. Exercise whether you want to or not it will help you to sleep.
2. Not eating enough. When you are always dieting many times you are not eating enough or the right foods. When we do not eat enough our metabolism slows down and we gain weight. So be sure you are eating three meals or six small meals a day.
3.Not eating enough fiber. Fiber is essential to losing and maintaining a healthy weight. Not only does fiber promote bowel health, it also gives you a feeling of fullness which helps you to eat less.
Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. ...
Raspberries win the fiber race at 8 grams per cup.
Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9 grams.
Dark-colored vegetables. ...Potatoes.
4. When you do not have enough fatty acids in your diet you gain weight. Not all fats are bad for you. Fatty acids like those contained in flaxseed oil, coconut oil, avacado, salmon help you to maintain your metabolism and curb unhealthy food cravings.
5. Exercise is important do something to have fun while exercising I do belly dancing twice a day. I walk while taking photos along the river or lake where I live. Building lean muscle is important because you burn more fat if you have lean muscle.
6.When you begin taking a new birth control pill, you may notice an increase in your weight. Weight gain is a common side effect for most contraceptives.
7.It's important to incorporate strength training into your routine so you burn calories at an optimal rate all day long—and using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers' sleeping metabolic rate—the number of calories burned overnight—by nearly 8%. That's enough to lose about 5 pounds in a year, even if you did nothing else!
8.Skip the refined carbs: Women whose diets were high in whole grains and fiber gained less weight than those who ate more sugar and white flour, reports a Danish study. So skip white grains, potatoes, make it all brown will help you to lose weight.
9.Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
I used to gag at the thought of eating before noon. I had to go out and eat to learn to eat breakfast. I started going out and ordering a big breakfast every morning. As soon as a month I learned to be hungry and break my fast early in the day. I also began to lose weight.
10.Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
11. Drink more lemon water. Lemons contain pectin fiber, which assists in fighting hunger cravings.Gives you an energy boost.
Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!) Helps to cut out caffeine.
I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.
12. Add Apple Cidar Vinegar to your diet. 1. Weight Loss
Apple cider vinegar has a high amount of acetic acid. Acetic acid has been shown to suppress appetites, and ultimately reduce water retention. Other studies have also reported that apple cider vinegar aids in breaking down fat. For weight loss, incorporate apple cider vinegar into your daily foods by doing something as simple as adding two tablespoons to your salad.Cellulite Reduction
Apple cider vinegar aids in the proper storage and breaking down of fat, both being important factors in cellulite reduction. For increased cellulite reduction, add one teaspoon of apple cider vinegar and two teaspoons of oil, such as coconut oil, and gently massage problem areas in circular movement
take two tablespoons of apple cider vinegar before bed.BloodSugar Regulation
The effect of apple cider vinegar on blood sugar levels is immense. As mentioned, apple cider vinegar interferes with starch or carb digestion and slows down absorption of sugar into the bloodstream. With this, there is stabilization of blood sugar levels. Several research studies have also concluded that any vinegar may help lower glucose levels. For prevention of blood sugar spikes, take two tablespoons of apple cider vinegar before bed.
Judi Singleton owns and operates bejewelu.com where you can dress the whole family for less
I used to gag at the thought of eating before noon. I had to go out and eat to learn to eat breakfast. I started going out and ordering a big breakfast every morning. As soon as a month I learned to be hungry and break my fast early in the day. I also began to lose weight.
10.Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
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