With tons of weight-loss programs, miracle diets, and fake ads promising quick and easy weight loss, the crude reality is much more different. For a successful weight loss we all require pretty much permanent healthy food habits in combination with regular exercise. But how do we make these long-term changes? If you are looking for the answer, this is the right article for you. Keep reading....
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Motivation is probably the most important need for a weight loss success. Making a list of what is really important to you, why you want to lose weight, it will help you to stay motivated and focused, whether it is because you want to look great for your upcoming vacation or generally for a better overall health.
Then try to find a way to make sure that you can get support motivation during those potential moments of temptation. For example you can start by posting your daily motivations on your Social Media and get motivation back from your friends, or making an encouraging sticky note just for yourself, or whatever you think it will motivate you. Always keep in mind that "If you stick to the plan, sooner or later you will reach your goals". Need to boost your motivation further? click here for tips
Finding support is very important. Target the people that really support you, the ones who will encourage you in positive ways. Ideally, find people who can get involve with you like also posting their activities on social media so that you can sort of start a little let's call it "competition" with them, or much better with those ones who can really spend time exercising with you. Your support group must also offer responsibility, which is the motivation you need to stick to your weight loss resolution. If you prefer to keep it private and trying SOLO, be responsible to yourself. Weight yourself regularly and start taking notes of all your food and exercise habits. Mobile apps for this particular task are making this task easy for you. Alternative, you could get help from a specialists dietitian and/or personal trainer either near by home or through online coaching. Virtual Personal Trainer offers a variety of free programs, personalised plans, consulting services, and customised mobile apps you may want to explore.
Make sure you set realistic long term goals. Over the long term, better try to lose 1-2 pounds(0.5-1kg)/week. Generally, to lose 1-2 pounds/week, you need to burn 500-1000 calories more than you consume each day, through a lower calorie diet only or better through a combination of low calorie intake plus regular exercise (One Click to Health android app customise all these calculations for you). Virtual Personal Trainer always recommend going for a Normal Weight first (goal1), and then going for a SAFE WEIGHT (goal2). Think about two kinds of goals, the "how to" and the "results" goals. "Exercising every day" or "reducing portions" are "how to" goals, and "losing 30 pounds" or "getting fit by summer" are "result" goals. "How to" goals are more important because changing habits is the key to weight loss.
As we mentioned, a healthy lifestyle include cutting your total calorie intake. But this does not mean you give up taste or satisfaction. The easiest way to lower your calorie intake without much sacrifice is by eating more healthy foods such as fruits, vegetables and whole grains. Go for the ones you like the most and help to achieve your goals without giving up taste or nutrition. Start by eating a healthy breakfast every day. Eat at least 4 servings of veggies and 3 servings of fruits daily. Eat whole instead of refined grains, and use healthy fats (olive oil or vegetable oils) instead of butter. Cut on sugar, choose low-fat dairy products and keep meat consumption to a 3-oz portion(~85 grames). Stick to this and you will make quick and efffective progress
You can definitely lose weight without exercise, but exercise plus calorie restriction can really help to give you the weight loss success you are looking for and the long term healthy side effects will be more notable. Exercise will help you burn off the excess calories you ca not cut through food alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise also helps in maintaining weight loss. Success studies clearly show that people who maintain weight loss over long term do regular exercise. The amount of calories you burn depends on the frequency, duration and intensity of your activities. One of the most effective and easy ways to lose body fat is through regular aerobic exercise such as brisk walking for at least 30 minutes in a daily basis. For best results, go for a combination of aerobic and intensive anaerobic exercise what really does not require too much extra time. Also keep in mind that any kind of body movement helps burning calories. Think about ways you can increase your physical activity throughout the day if you can not fit in formal exercise on a given day. For example, take the stairs instead of using the elevator, park your car far from the shopping mall or get used to take a walk back and forth to your office or picking up your kids.
Permanent weight loss requires time and lots of effort, and most important, a lifetime responsible commitment. Be ready to make permanent changes and be convinced that you are doing so for the right reasons. To be responsible, you need to be focused. To be focused try to address first all the other issues you maybe have and could somehow interfere your commitment, such as financial or relationship issues. While these problems may never completely go away, knowing how to deal with them should improve your focus on achieving a healthy lifestyle. Once you are ready to your weight loss plan, set a start date and then, go ahead! start!
Changing your chip
It is not enough to eat healthy foods and exercise for only a few weeks or even months if you really want a long lasting weight loss. These habits must become a lifestyle and these changes start with the right eating and activity plans. After analysing your weight loss goals, try to design a strategy to gradually change habits and attitudes that have sabotaged your past efforts. As mentioned before, you also have to plan for how you will face those temptations if you are going to succeed weight loss forever. You should be mentally ready for some occasional trials. But instead of giving up and ruin what you have reached so far, simply start fresh the day after. Remember your number 1 goal and focus, "you are planning to change your life forever". It will not happen all at once. Stick to your healthy lifestyle and it is fully guaranteed the results will come out and be worth it.
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We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section below. The results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.
Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.
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