Chapter One for Your New Lifestyle

Once you accept that nobody really cares about your weight or measurements, the numbers on a scale become meaningless. The truth is there is no “one size fits all” solution to permanent healthy weight loss. To keep pounds off permanently, it is considered best to lose weight slowly by making positive lifestyle changes. Many experts say you can do that without going on an official "diet”. Instead, think about reaching your desired weight gradually. A personalized plan will allow you to eat many of the foods you love, as you slowly master changes in your eating habits. If you only need to maintain your current weight, try shaving 100 calories a day. This should be enough to avoid the extra couple of pounds most adults gain each year.

Cultivate New Eating Habits

For permanent weight loss, you need to cultivate new habits that are healthier over time. Remember, your new habits need to be ones you can stick to over long term, such as:

• Eat More Often – Eating small but balanced meals every three hours can boost your body's fat-burning potential. If you do not eat enough food, your body goes into starvation-protection mode and conserves calories, increases fat stores, and starts burning muscle for energy.
• Eat the Right Fats – Reports show the right fatty acids may be helpful in increasing your metabolism. The right fats are wonderful for improving mood and reducing food cravings.
• Eat More Fruits and Veggies – When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods and tend to feel full for longer after your meal.
• Eat When You’re Hungry – Overeating requires your organs to work harder to digest the greater intake of food. This causes your digestive system to secrete extra hormones and enzymes to break the food down. Being too full causes discomfort and negative feelings.
• Eat Less Sugar – When people try to omit all sugar, they can become obsessed about sugary foods and end up binge eating. You don’t have to choose all or nothing. Nonetheless, it is important to find the right balance of sugar consumption.

Small changes are the key for weight loss. For example, saving 350 calories each day can result in one pound of weight loss per week, so change the balance of your meals to include more vegetables for faster weight loss results.

Plan Ahead for Weekends and Holidays

Try to follow a healthy menu plan regardless of changes to your daily routine. By planning ahead for weekends and holidays, you can have healthy foods on hand that allow you to satisfy your hunger without overeating. Although there are relatively harmless amounts of natural trans fats in meat and dairy products, it is artificial trans-fat that creates damaging inflammation and contributes to insulin resistance and bad cholesterol levels. Like the other components of a good weight loss plan, herbs and spices must be consumed correctly to have the desired weight loss effect while minimizing the risk of ill effects. At times, a fresh approach can motivate you to adopt better habits that support a healthier lifestyle, which also allows you to better manage your weight.