10 tips that will enable you to maintain weight for a long time
In front of you are ten tips that will help you stop weight gain, and reach the optimal weight that is right for you... and most importantly, stabilize weight and maintain this achievement for a long period of time
Every year we start planning to lose weight and stay thin forever, but...
Ask yourself frankly: “Am I not in the same situation every year? Do I not promise every year that I will reach the ideal weight and stay at it forever. And go back to using the treadmill that forgot its function for which it was created long ago? But instead of losing weight, Every year I add several kilograms to my previous weight?
Here are ten tips that will help you achieve the optimal weight, maintain weight and maintain it for a long time:
- Timing: Check the correct timing to start the weight loss process. To succeed in the weight loss process, it is necessary to check whether the time is right to embark on this task or not. And ask yourselves: Do I have enough energy? Am I willing to put in the time and thought necessary to get the job done? Am I calm and reassured now and free from the pressures of home and work that may hinder my programs and prevent me from allocating time and energy to succeed in this task? Most of the chances of success in this task relate primarily to being free to make these changes to your lifestyle.
- Choosing a program: If you decide to lose weight, you must choose a program that has been scientifically proven to be effective and successful and implement it under the supervision and guidance of professional people. Overweight and obesity are chronic health problems, with serious health complications. Therefore, it requires treatment and medical follow-up like any other medical problem ( high blood pressure, high blood lipids). You should also pay attention to the fact that the nutrition you consume is balanced. It is Alorad cause feeding system which Taatbonh any food shortages that suffer from it in the future.
- Regular monitoring: Does your program include consistent, continuous monitoring over several years? There are countless ways to lose weight, but the real difficulty lies in stabilizing the weight and maintaining achievement. The return of weight gain is a chronic problem that requires continuous follow-up and perseverance over a long period of time, like any other chronic medical problem. In general, adherence to the specified frame and constant supervision contribute, to a large extent, to the stability of the weight.
- Multidisciplinary occupational therapy: A lot of research published in specialized journals indicates that people who succeed in losing weight and improving their health and quality of life for a period of time, follow treatment methods that include: occupational guidance for proper nutrition, appropriate physical activity, gradual and continuous behavioral change, and treatment Traditionally medically according to health status. This treatment increases weight loss and improves health status (helps balance blood pressure, blood lipids, and blood sugar). In general, people who have lost weight by following such a therapeutic combination are successful in maintaining a healthy weight and weight stabilization for a longer period of time, compared to people who have lost weight by just dieting.
- Setting goals: The main problem with most weight loss decisions - which are general decisions - is that they are not goal-set. As in many cases, it is impractical. Short-term and long-term goals must be set right from the start. The goals should not be limited to determining the desired weight, but also determining the means that will be followed to achieve this weight. Saying "I'm going to start exercising next week" is a very general goal, and not measurable. It is preferable to specify the type of activity intended to be practiced, as well as the place and time allocated for this activity. Meaning: "I'm going to walk in the park for 20 minutes on Sundays, Tuesdays, and Thursdays." Another example of a specific goal could be: "Eat three meals a day at fixed hours, starting from a certain date."
- The date of reaching the goal: The main difference between the goal and the wish lies in that the goal has a specific date for achieving it, while the wish is not. It is important to set a deadline for reaching the goal, as well as intermediate milestones to be used as road signs before reaching the goal point. The recommended "realistic" long-term goal is to lose about 10% of the starting weight within half a year of starting the task. Weight loss should be between ½ to 1 kg per week, with weekly weight monitoring.
- Task control: It is desirable to set a daily and weekly date to check whether you have carried out all the tasks that you set for yourself this week. Today, with a busy lifestyle, we have to find the time and plan healthy meals and exercise during the hours of the day. These tasks are difficult, but they should be made a high priority, and enough time should be devoted to them in our weekly program. Just as you plan your meetings, you should make time to meet the most important person in your life, which is you. Set aside time in your diary to plan a meal plan and physical activity, and take care of it.
- Examination of Difficulties and Obstacles: In general, when making any change in life, we have to deal with the difficulties encountered on the way. Difficulties also exist in the process of paying attention to weight. It is a good idea to examine in advance what the difficulties are, as well as the reasons for past failures in dieting. You'll likely encounter the same setbacks this time, too. When you record all the difficulties and obstacles you faced in your previous attempts to lose weight, your attention will increase, and you will try to find new ways to solve these problems.
- Acquisition of new skills: Achieving goals in life often requires learning new skills and mastering them well to reach the goal. But if you want examples of some of the skills that you must acquire to stabilize weight and maintain a healthy weight, here is this group: We need to know what proper nutrition is, how to improve food quality, and how to consume fewer calories lead calories (calories without nutritional value), as well as less compressed calories (FOOD DENSITY) - a small meal that contains a lot of calories, such as nuts. You should also diversify your eating, and eat slowly. It is also necessary to distinguish between the physiological sense of hunger, and hunger resulting from other causes, and most important of all, of course, to act on this knowledge. We recommend that you know the types of food that it is preferable to eat outside the house, and deal well with the pressure of others on you to eat more food, and above this and that, be wary of all the issues of diversifying eating foods during the weekend.
10 . Mindfulness Therapy: Healthy weight loss always starts at the head. Any program for weight reduction and weight stabilization must be based on a combination of guidance to make external lifestyle changes - such as the way of eating, physical activity - and guidance to make internal changes, such as - changing thinking and eating orientation and adopting healthy lifestyle habits.
These treatments provide us with all the tools and skills to lose weight, stabilize weight and maintain that achievement for a long period of time.