4 Ideas to Keep your Weight Off permanently

 

4 Simple Tips for Losing Weight

Video taken from the channel: Vive Health


 

4 tips for effective weight loss

Video taken from the channel: Citytv


 

4 Tips For Losing Weight More Efficiently

Video taken from the channel: Science Insider


 

Keep the Weight OFF! Follow This to Stay In Shape!

Video taken from the channel: PictureFit


 

Tips to Lose Weight and Keep it Off

Video taken from the channel: Office of Disease Prevention and Health Promotion


Keep Strength Training. Last but not least, keep focusing on strength training. The more lean muscle mass you have, the faster your metabolic rate will be, allowing you to eat more calories on a daily basis without gaining weight.

If you hope to maintain your body weight, weight lifting is the one exercise you simply do not want to give up. Stick to these tips to keep the weight off for good. If you keep active you can lose weight more easily. An easy way to burn some extra calories is by not sitting down throughout the day.

This will help you to keep burning calories throughout the entire day, which will keep your metabolism working faster, and will allow you to consume a normal amount of calories and still lose weight. Seasoned dieters know that keeping it off takes vigilance, and for some folks, that’s more difficult than the actual weight loss. How to Keep Weight Off Forever. Tips. If you want to lose the weight and keep it off for good, target a weight loss of one to two pounds per week so you can truly see permanent, long-lasting results!” Kristen Carlucci Haase RD-N dished out in 22 Top Weight Loss Tips, According to Nutritionists.

Cloud bread is an easier way to enjoy bread without having to worry about the consequences at the scale. We usually avoid bread when dieting and can often spend a lot of money trying to find viable alternatives that allow us to stay on our diets and keep the weight off for good. A healthful and consistent diet, lots of exercise and keen attention to your current weight and eating habits may help you win the struggle to keep weight off for good.

By sticking to eating only quality whole foods, weight loss and in turn, keeping the weight off, becomes much easier. By avoiding processed foods and sticking with whole foods such as fruits, vegetables, meats, grains, and legumes, you’ll be much healthier, and you’ll feel fuller for longer with a considerable dip in calories consumed. For anyone who has lost weight recently, whether a few kilos or few stone, here are my top tips to keeping focus and keeping the weight off for good 1. Celebrate – Now I am not one for giving myself credit and to be honest for a while I was thinking maybe I had got it wrong, perhaps the scales are different over here (stupid I know) or maybe. 10 Tips to Help You Keep the Weight Off for Good.

November 17, 2014. Keep the Weight Off for Good. So, you finally reached your goal weight.

Congratulations, because that’s an incredible accomplishment. But now you might be wondering, what things do I need to do in order to make sure I don’t gain the weight that I lost back?Follow these four expert tips to avoid regaining the weight: 1. ADD FOOD BACK SLOWLY. One common mistake people make when they reach their goal weight is to start reintroducing all the foods they weren’t KEEP EXERCISING.

PRACTICE MINDFUL EATING. TRACK FOOD TWICE A WEEK. Keep Strength Training. Last but not least, keep focusing on strength training.

The more lean muscle mass you have, the faster your metabolic rate will be, allowing you to eat more calories on a daily basis without gaining weight. If you hope to maintain your body weight, weight lifting is the one exercise you simply do not want to give up. Here are some of the things they do: Write it down. Journaling your food intake is a powerful tool to keep you on track. Eat light and right.

Most successful losers follow low-fat diets no gimmicks, special diet foods, or magic pills because they simply don’t Exercise daily. Walking is the. The National Weight Control Registry was founded in 1994 to try to further that discussion. The Registry’s goal is to identify successful weight loss maintainers and study the habits, behaviors, skills and attitudes they share.

Currently, the Registry tracks more than 10,000 Americans over the age of 18 who have maintained at least a 30-pound weight loss for a year or longer. Finding a support group – or even just one person for that matter – can be incredibly helpful to keeping the weight off. Often times, feeling like you’re alone on this journey can cause you to backslide towards your old habits. Finding support and motivation in others can keep you on track for continued success.

Be Kind to Yourself. Each year, an estimated 45 million people will go on a diet, spending nearly $33 billion on weight-loss products. And yet, the disturbing trend remains: Nearly two-thirds of Americans are overweight or obese.. Research demonstrates that only about 10 percent to 20 percent are able to maintain a weight loss of about 5 percent. Sadly, nearly 97 percent of dieters will either regain the weight.

Lifting weights or doing resistance training three times a week will help to maintain your muscle mass and therefore keep the weight off. Aim to include movements that challenge your entire body and consider doing full-body workouts for two of your training sessions. “If you want to keep that weight off for good, that means you have to stick with new eating habits for the long haul.” Keri Glassman, RD, agrees. “Excess weight comes when you fall completely off the track because you dieted too hard, without creating healthy habits,” she says. “This is the downward spiral of yo-yo dieting.” 2. A healthful and consistent diet, lots of exercise and keen attention to your current weight and eating habits may help you win the struggle to keep weight off for good.

Consistency is key to keeping weight off. Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good.

List of related literature:

This advice was interwoven with Winfrey’s narrative of her lifelong struggle with weight loss.

“The Oprah Phenomenon” by Jennifer Harris, Elwood Watson
from The Oprah Phenomenon
by Jennifer Harris, Elwood Watson
University Press of Kentucky, 2007

All the usual recommendations bear repeating—and should now constitute a daily routine—exercise regularly, walk as much as you can, eat less but eat more healthy foods, drink a lot of water (up to a gallon a day), enjoy good wine in moderation, and get regular medical, dental, and vision checkups.

“The Time Paradox: The New Psychology of Time That Will Change Your Life” by Philip Zimbardo, John Boyd
from The Time Paradox: The New Psychology of Time That Will Change Your Life
by Philip Zimbardo, John Boyd
Atria Books, 2008

In addition, midlife women should alter their diets to improve their overall health and should reduce health risks by decreasing fats, cholesterol, and salt; increasing fiber, calcium, and fluids; and attending to total caloric intake as metabolism slows with aging.

“Pharmacology for the Primary Care Provider E-Book” by Marilyn Winterton Edmunds, Maren Stewart Mayhew
from Pharmacology for the Primary Care Provider E-Book
by Marilyn Winterton Edmunds, Maren Stewart Mayhew
Elsevier Health Sciences, 2008

These 10 tips are the basis for a healthy weight loss and weight maintenance program.

“I've Made Up My Mind...Don't Confuse Me with the Facts!” by Chris Axon
from I’ve Made Up My Mind…Don’t Confuse Me with the Facts!
by Chris Axon
Xulon Press, Incorporated, 2007

In addition, much has been learned about the prevention of weight gain and of recidivism after successful weight loss from the National Weight Control Registry (Klem, Wing, McGuire, Seagle, & Hill, 1997).

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

To maintain weight loss, you must maintain the lifestyle changes that got you there: eating the right amounts of the right foods (lean meats, vegetables, fruits, grains, less salt, and smaller portions of treats) and exercising four to five times per week.

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

So I started writing this down and came up with her list of “Do’s and Don’ts for Successful Weight Loss.”

“The Art of Solution Focused Therapy” by Elliott Connie, MA, LPC, Linda Metcalf, PhD, LPC-S, LMFT-S
from The Art of Solution Focused Therapy
by Elliott Connie, MA, LPC, Linda Metcalf, PhD, LPC-S, LMFT-S
Springer Publishing Company, 2009

And last but not least, it’s a resource full of helpful information and tips that I’ve learned during and after my 120-pound weight loss on the ketogenic diet.

“Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes” by Suzanne Ryan
from Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
by Suzanne Ryan
Victory Belt Publishing, 2017

Eight Tips for Healthier Choices.

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

This is the easiest advice to give, but often the most difficult to take, because when you want to get in shape or lose weight, you want it now.

“Body Mind Mastery: Training for Sport and Life” by Dan Millman
from Body Mind Mastery: Training for Sport and Life
by Dan Millman
New World Library, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Just dont eat carbs and you will loose fat. The caloric deficit doesn’t work you can eat 5000 calories in protein and you will not get fat you will just increase your muscle mas

  • Eat around 6,000 kJ per day only and do not eat over 7,000 kJ. The amount lost per day for being alive is 7,500 kJ, not including the exercise you get doing other things during the day. By eating 1,500-2,000 less kJ than you burn a day, you will lose 0.25-0.5 kg per week. To figure out how many calories these kJ’s are, multiply the kJ by 4.

  • I have been a victim of a Yo-Yo effect and to be honest my body gave me a chance to maintain my achieved results for more than a year after my first extreme weight loss stopped but after that it hit me hard that I gained almost my first weight before I began dieting and working out. Now I am in a second journey to get rid of the weight I gained especially after I included resistance trainings to my workout but that fast weight loss I once achieved never happened again. Don’t get me wrong here, I am still losing weight and building a lean body mass but the only thing is that the process isn’t as it once was when I first started. To keep the long story, short: Don’t mess with your body weight and don’t give up on any effort once you reach to your goal because this trap will cost you so much. Stay consistent!

  • I remember I had casually lost about 4Kg in 3 months, I gained them all in the rest of the year. (note that I’m just a bit overweight). Probably could not happen if I started exercising

  • Hormones play an underrated role in weight loss. Insulin tells the body to store fat, so if you need to lose weight, you need to target your insulin. You can cut your calories all you want, but you’re not going to lose weight of your insulin stays high. If your insulin stays high, you will not be able to tap into your fat stores, and you will have no energy if you are eating insufficient calories. By intermittent or prolonged fasting, going keto, or by eliminating high glycemic load foods, you will keep your insulin lower, and be able to burn fat while having energy. Insulin is the key. If you keep your insulin high, you won’t burn fat. Period. Increasing muscle mass and increasing physical activity certainly helps, and absolutely should be employed as strategies, but you need to have the energy to sustain activity and muscle. The only way to do that is to tap into your body’s fat stores. This can be accomplished by intermittent fasting which gives the body a window of low insulin to be able to burn fat, or by eating a ketogenic diet, which does the same by cutting insulin boosting foods. A caloric deficit is necessary to achieve weight loss, but the low insulin will enable the body to meet the energy needs by burning fat reserves. Combining the two will yield the best results for clean, healthy, and sustainable weight loss. Eliminating low nutrient density foods helps. Simple sugars, especially fructose are your worst enemies when your goal is far loss. Eating whole foods at strategic times is the best recipe for success. Simply cutting calories won’t work.

  • NEAT levels are why european exchange students balloon up when they visit the US. Europe is a much more walkable place than America, where we drive EVERYWHERE. So, it plays merry hell on Europeans waistlines when they no longer bike and walk everyday.

  • If my goal is to become stronger so what should I do?
    should I bulk or cut?
    what do you suggest?
    please help

    by the way your videos are amazing and very educative, thanks alot:)

  • wow, first i expected that it would be just another banal and pedestrian video, but this video cant have better explained this topic.
    Great work…

  • Hey you should do a video on Water Fasting! I’m currently on day 7, while doing light calisthenics and using 10-15lbs dumbbells for my daily workouts

  • It’s still shock me just how lots of people don’t know about Custokebon Secrets despite the fact that many people with it. Thanks to my personal friend who told me about it. I’ve lost lots of fat.

  • Quick questions does the 4 calories per gram of carb/protein INCLUDE the TEF? Also whats the TEF of Alcohol for those of use who like a small glass of whiskey before bed or glass of wine at dinner?

  • BMR changed in obese people after weeks on a low fat whole food plantbased diet (whole grains, legumes, fruits and vegetables). I don’t know if this would be to the same extend in non obese people but getting the unnecessary fat out of your cells should do the trick.

  • When I want to lose weight I eat about 2000.
    When I want to maintain I eat rougly 2600.-2700.
    When I want to gain I eat roughly 3000.

  • Picture fit, it’s me Jules. I was banned from the discord because I changed my name and they said I was “unspecified” and I can’t get back in and I’m crying

  • If I dont eat carbs after workout, can my body use the stored fat to replenish glycogen levels by next day.
    Also if the only time I have for gym is after dinner, should I skip the gym that particular day or go ahead to work out on a full stomach?

  • There is a classic rule in brosciense that cardio kills gains. Whats your opinion on this? How often and how much should we do cardio for maximum strength gains?

  • I typically agree with the majority of things you say, but today I respectfully disagree. Doing more may not be sustainable for most. Although more muscle is a great strategy, it still goes back to the diet. Perhaps you can do another video explaining reverse dieting. Restoring your TDEE is where a person should be, not doing more exercise.

  • Deep down we all know how to keep the weight off, and it sounds easy, but you don’t know what’s going on in someone’s mind. Their mental state is the most important thing.

  • 1,76 height, 58,8 kg, 15-30m cardio p/day and 15m weigths. I starting to gain muscles but i have belly fat( i eat 1600kcall per day)i dont know what to do.. how to lose belly fat? I have fat only there

  • Hey picture fit! Would be really cool if you could make an ultimate ab video! You have a few but they’re basic and the information all over online says a bunch of different stuff and I trust your information and advice above all. Info included in the video could be, how to tone/work upper, middle and lower abs, how long it takes to see results, how long it would take of ab inactivity to lose gains, how important working obliques are for a six pack, how to further improve visibility of abs once you’ve plateaued/what could help in getting further results and the like! Would be pretty awesome if possible:)

  • Have you done any fitness research on the face reveal? A face reveal next video will surely inform me on my physical health.

    Just kidding of course, great content once again.

  • 1. Check Nutrition Labels
    2. Intermittent Fasting
    3. Sleep
    4. Drink more water

    You’re welcome, this video is near useless. No specific wake, sleep, diet or exercise tips just a bunch of dumb tips any idiot could do.

  • I’m like “What is this losing weight thing you speak off” because I’ve never had and probably never will have issues with my weight.

  • I have been going to the gym for a while. And i want to know what exercises build more muscle. There is the bench press, and then there is the dumbell press. Which one is more effective? And are there any more alternatives to other exercises that are more effective? Thanks.

  • Neat activities like doing laundry and mopping and sweeping helps me to maintain my weight by distracting me from being bored and eating more food but any activities that marginalize and take attention off of food work for me this way too

  • Thanks for your videos!
    I noticed you said that cardio is the best burning calories, and im not sure if this is entirely true. The reason cardio burns calories effectively is the increased heart rate, but it caps out at certain levels because its a generally steady activity. You can alternate the pace to spike the heart rate, true, but i think there are more effective ways to do it if you add weights to it. I dont remember if i read an article about a study done or if i heard it from Jeff Cavalier, but training methods similar to HIIT will take your heart rate up to the same or higher level as cardio and you will have to use additional energy to move weights. So your total energy expended during the workout would be the same or higher, plus you’d spend additional energy for recovery. I dont think you did a video about it (i think i saw most of your vids). But maybe this would he something youd be willing to look into

  • How does one combat the lowering of BMR (Basal Metabolic Rate) that comes along with prolonged calorie restriction? Rarely ever see anyone mention this. Also, great video as always!:)

  • Your videos are amazing. Informational, entertaining and fun. What else could you ask from a health channel. Others should take note. Thanks for the hard work you put into these. Sincerely, a happy subscriber!

  • Just eat more fibrous fruits (excluding avocados, bananas, etc.) and vegetables, as the high proportion of fibers make them have a low energy density, yet filling your stomach, tricking your body into thinking you’re full. So, you’ll be able to not eat any other food. Then, you’ll be able to intake much fewer calories, as all food you eat has pretty low Calories.

    Basically, for weight loss, partially starve yourself without knowing by having your entire diet consist of fibrous fruits and leafy greens.

  • I have a radical solution: 500mg of caffeine (pills not just coffee) every day. You will feel the need to expend energy trust me.:)

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see lots of people keep on speaking about this popular fat burn diet plan.

  • I’ve been fasting before it was even a thing. Mostly because I was broke and lazy. To everyone else i was just having an unacceptable lifestyle (which was true). Now they recommend my “unacceptable lifestyle” everywhere. Humm. But i think that’s why my body is used to it so it doesn’t work as affective as before.

  • I love your content. Would you please do a video on how to cycle between muscle strength and muscle endurance without losing size?

  • NOTES
    -Energy needs decrease with weight loss as we are losing mass that previously required energy to preserve
    -to continue losing weight you must reduce caloric intake further however this isn’t sustainable as it will lead to you starving yourself and reverting back to your old habits
    -Instead of focusing only on achieving an energy deficit, our attention is better placed on improving our energy needs, in other words, increasing our TDEE, total daily energy expenditure
    -This can be done through increasing our Basal Metabolic Rate (BMR is the amount of energy we need to survive on a daily basis) through increased muscle mass as muscle is very energy demanding
    -Increasing intake of foods that have a higher Thermic effect (TEF is the energy it takes to break down and digest the food we eat), protein has a thermic effect of 20-30% which means 20-30% of the energy provided from protein contributes to its breakdown and digestion, carbs have a TEF of 5-10% and fats only 3%
    -avoid long periods of heavy energy deficits
    -Increase exercise as a means of achieving a deficit once calories start getting to low, your calories can only be brought down so much

  • I was 160 pounds last year and after my ACL surgery I gained 60 pounds. I needed this video thanks. I’m gonna get to 150 even if it takes me 2 years

  • Wow! This episode was information packed! Thanks for really digging into the meaning behind the acronyms we so often hear, but might not know intimately. Very useful.

    Comedy was on point as always. Blue shirt guy chasing BMR in the hope of changing it, Nutritionists likely got a good chuckle out of that one.
    Spaghetti leg guy fidgeting was hilarious. If I fidgeted at my desk like that I would worry I was having too much pasta in my diet, and my bones were turning into Linguini. One of the heretofore unknown effects of carbs on NEAT.:p

  • When considering eating healthy, you have to try not to fall victim to modern fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously restrict your daily nutritional intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Eat low calorie yet high density foods. Simple. Fruits, vegetables, Whole grains, and legumes have all the nutrition(micronutrients) you need yet they fill you up much more than any western type starvation diet would.

  • Personally, I found that the best way to both lose weight and keep it off is to recondition yourself to “eat leaner”:
    1. Not soft drinks or the like with any calories in them.
    2. Restricting calorie-dense foods to about one portion per day at most.
    3. Not eating past the point of satiation.

    With that I was able to lose nearly a third of my body weight with no adjustments to my completely sedentary lifestyle. I have since, on two occasions, only regained 20% of the weight I lost, and lost that weight again both times.

    I’ve kept at it long enough that now saying skinny has become effortless.

  • A new view about food is our hormonal response to different types of food. All calories are not the same, Dr Fung says the concept of calories doesn’t make sense when it comes to eating. Eating 2000 calories of green veg vs 2000 calories of ice cream have very different effects. Green veg won’t make you fat no matter how much you eat. What’s your opinion on this?

  • As specialist, I do believe Custokebon Secrets can be great way to lost a ton of weight. Why don’t you give it a chance? perhaps it’ll work for you too.

  • I’ve always heard that fasting stresses the metabolism and so teaches it to store fat when it does get calories. I’ve always heard many smaller meals throughout the day is best for weight.

  • How abt a video to gain weight. I’m a really skinny person who wants to gain weight as much as possible but can’t. So it would be really helpful to millions of people that share the same thought like me if a reasonable, scientific video is created unlike those non productive videos out there. Please.

  • Here’s a good and better way to lose weight. A weight loss program that will guide you on the food you eat,appropriate exercise and a great lifestyle. Click now for BIG DISCOUNTS!! Just click the links >>> http://bit.ly/2PxYAv3
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  • What did you major in? Curious because I will be attending university this year and this realm of science is what intrigued me the most

  • So basically:
    Don’t eat junk food
    Drink lots of water
    Get enough sleep
    Well, I’m already failing at three of those. Guess I’ll go eat a snickers to make myself feel better. ��

  • Hey I think it would’ve been a good idea to keep the meaning of your acronyms somewhere on the screen through the whole video. Just some constructive criticism for future:)

  • Has anyone tried Custokebon Secrets? (do a search on google) I have heard many amazing things about this popular fat burn diet plan.

  • Plezzz make a vid on how to improve ur immune system i.e. to be healthy (like what type of foods and how much amount should we eat it everydayy) Thankk youuu ��

  • I was doing this “fasting” till 2 pm unwillingly all my life bc I’m lazy and always late for studies and work. I thought it was unhealthy as hell. And now it’s a fad diet.

  • Pls don’t be lazy and not work out. I mean if you’re blaming the food than that may explain why you uh… got more fat than muscle.

  • I drink coffee with milk and sugar 4 times a day. Once I switch to black coffee with less sugar I lost 2 kg over a month without doing anything. I didn’t like the taste initially but I stuck by it. The weight never came back. I can’t do diet as I love food. The point is, for quick victories, you got to find an alternative to something you eat or drink a lot and make it healthier.

  • You are absolutely correct! I am one of those people that lost weight from 180 lbs to 125 lbs(56.5kg). I have maintained this weight since december last year. I am a 5’8 male. You are the only one who actually talks about neat(i.e. moving or walking more). I eat a crap ton of protein(90-130g daily). I am not a body builder but i realize the significance of protein. Even though my diet is pretty shit sometimes, with walking, and eating high fibre foods to compensate, i can actually eat roughly 2000 calories and not gain weight. Obviously i walk a whole lot(15-16km a day), but it just further proves NEAT is crucial to prevent weight gain.
    If i don’t do any physical activity, my TDEE drops to roughly 1400 calories, and i start to see a gain in weight. So physical activity is super important.

  • I’ve tried to stick to this ‘1,6-2g Protein/kg Body weight’ for about 10 days only eating nuts, meat, and several protein rich foods. I dont know why but my stomach didnt really coped with that diet: in other words i had massive bloating out of hell. Is this normal? What should i do about it?

  • As always, thank you for your informative and well researched videos!:)

    I have a somewhat tangentially related question. Where are sports like climbing or swimming located on the cardio <-> resistance training spectrum? I am asking because, after a knee injury due to bad form, I dropped weightlifting and have been doing bouldering (indoor rock climbing) instead of weight training. I am aware that it isn’t the most effective way to actually gain muscle, but I was wondering how well of a job it does. Also I find it way more enjoyable than weightlifting so there’s also that. (:

  • In my experience, ive had the best luck losing weight with barely any exercise just by drinking oolong and green tea every morning along with a good breakfast. 6 months later i already dropped 25 lbs. May seem like a long wait just for something that insignificant but think about the other positives to making tea a part of your diet. And who knows, maybe the tea could have a faster reaction for you than it did for me ������