Weight Loss - Follow These Steps In Order To Lose Weight And Keep It Off

Most of us have tried every fad diet or exercise program out there and have still

not managed to lose the weight that we would like to or if we do, it is only for a short time and all the weight previously lost and some additional pounds return after a while. This article discusses effective weight loss and the steps needed in order to lose weight and keep it off once and for all.

The first thing to note is that to increase your weight loss, you need to boost your metabolism. One of the reasons that you are overweight is that you may have a slow metabolism. A slow metabolism burns fewer calories a day than a fast metabolism. In order to increase your metabolic rate and burn more calories and fat, you need to follow the following steps.

1. Try to Eat Every Four Hours

To increase your metabolism, starving yourself or skipping meals is not the way to go in order to lose weight and experience long term weight loss. When you skip meals or starve yourself, you simply slow your metabolism down. To boost your metabolism, you will need to eat three meals a day as well as an afternoon snack. You will need to eat breakfast, lunch, a snack in the afternoon and dinner with no exceptions, on a daily basis.

Breakfast is the most important meal of the day and you need to ensure that you do not skip this. Eating breakfast jump starts your metabolism which is what you want to do for faster weight loss. If you are pressed for time, you may want to have a homemade breakfast smoothie that takes less than two minutes to prepare. You need to remember not to eat after 9 p.m. and no carbs before bed.

When you space out your food every four hours, you do not give your body a chance to crave food. By not craving food, the body does not go into starvation mode and store fat. Eating regularly ensures that you regulate your blood sugar especially if you suffer from diabetes symptoms or are pre-diabetic.

When you skip meals, you will only end up becoming ravenous and overeat.

2. Eat until you are full but not being gluttonous

Eating nutritious healthy meals will ensure that you will not have to count calories. You need to eat enough to ensure that you give your metabolism a boost. This does not mean eating until you are full of pizza, or big Macs.

When you consume fresh, healthy, whole foods, your calorie intake will stay within an optimal range. Eating high fiber/high water foods will ensure that you fill up easily without overeating. Fiber makes you feel full faster. When you starve yourself, the body starts to eat muscle in order to meet its energy requirements. By losing muscle, you further slow your metabolism down.

When you eat only one large meal a day, this results in your stomach being stretched which makes it difficult for you to feel full which will lead to overeating.

3. Learn to combine foods correctly

You should not follow diets that only focus on one food group to the exclusion of all others whether it is low or no fat, no carbs, etc. You want to ensure that you consume good fats and eliminate bad fats such as trans fats. Good fats are known as essential fatty acids that are usually contained in fish and nuts.

Good fats allow proper glucose and insulin metabolism which will ensure that you lose weight. By consuming good fats, you allow the body to burn more fat and not store it. Fat can be good depending on the type of fat that you consume.

You need protein to maintain and build muscle. We also need carbohydrates. Carbs give us energy. When we consume food, carbs and sugars contained in the food are turned into energy that is needed by the cells in our bodies in order to function properly.

Carbs also help us fight diseases so say no to no carb diets. They also improve our moods by working on the neurotransmitters in our bodies. Adding more whole grains and less "white" foods are an excellent way to get good carbs needed by our bodies. Vegetables and fruits also contain good carbs.

Follow these steps and you will lose the weight fast and be able to keep excess weight off.

by: Wendy Stanton

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