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Lose Weight and Keep it Off!

Let's face it, losing weight is simple, but NOT always easy. Read on for some sure fire tips to help you lose weight and keep it off for the summer and beyond!

If you’re reading this article, you’re probably looking for an effective way to lose weight and not have to worry about regaining it. Perhaps, the biggest problem many people have with weight loss is not just shedding a few pounds but keeping them away permanently. If you’re looking to hit your fitness goals, here are tried and tested ways of losing weight safely and permanently.

1. Cut down on sugar and refined carbs

An excellent way to lose weight quickly and for good is to cut back on sugar and refined carbs. If you’re like most people, you probably consume unhealthy amounts of sugar as well as refined carbohydrates like white bread, pizza dough, pasta, pastries, white flour, and many other reduced fat foods.

Since your body gets its daily requirement of sugar naturally occurring in food, too much sugar won’t just make you add some pounds but also increase your risk of health issues like diabetes. Cutting back on sugar and carbohydrates will help decrease your hunger levels and make your body burn stored fat for energy instead of carbs.


2. Reduce the quantity of food you consume

A major contributor to weight gain is eating when you don’t need the fuel. If you want to lose weight and not gain it back, your body needs to experience a calorie deficiency so it can shed some pounds. You can get started by reducing the amount of food that you consume during each meal. Your goal during this period is to quench hunger pangs and the only way to do this is by eating in moderation.

To eat only the amount required to satisfy hunger, divide your regular meals into four portions and evaluate your hunger level as you eat each portion so you can stop when you notice that you longer feel hungry. Once you notice the quantity you need to satisfy hunger, stick to that amount of food. Always keep in mind that you don’t have to clean your plate.

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3. Eat high fiber foods

A healthier diet is critical to long-lasting weight loss. Sometimes, the reason people find it hard to achieve a slimmer waistline or keep away the pounds they lost is the type of meals they eat. High fiber foods can help you lose weight permanently in several ways. For instance, they are higher in volume and take longer to digest, making them filling and perfect for weight loss.

Examples of high fiber foods include fruits, vegetables, beans, and whole grains. Don’t hesitate to load your plate with leafy green vegetables as you can eat plenty of it without worrying about calories. Similarly, you can also enjoy lots of sweetness by consuming fruits like blueberries, strawberries, and sliced bananas but with fewer calories and less sugar.

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4. Get more active

It’s almost impossible to lose weight and keep it off without being active. Regular exercises can help increase your body’s metabolism, which means you will burn lots of calories. Although all forms of exercise can help you lose weight, experts recommend aerobic exercises because they significantly reduce blood pressure and decrease the risk of fat accumulation in the blood vessels, which translates to less chances of fat getting deposited in your body.

Examples of exercises aerobic exercises you can do include swimming, outdoor cycling, walking, running or jogging, skipping, etc. For optimum results, consider sticking to a fitness routine but make sure you choose only what’s sustainable for you. And try to incorporate new types of exercises to keep you challenged so you don’t get bored.

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 5. Control emotional eating

Many times, we don’t actually eat because we are hungry but because we are stressed or anxious. The habit of eating food as a way to cope with what you feel is called emotional eating. Pay attention to your eating patterns to find out if you eat when you’re worried, bored, or lonely. Many people get frustrated with fitness and weight loss programs because they have done everything they are told to do except to be wary of emotional eating.

The solution to emotional eating is to recognize the triggers that make you eat when you’re not feeling hungry and then find a better response to it. For instance, if you’re stressed, you can try meditation, yoga, or even take a nap. When you’re lonely, reach out to your friends that make you laugh or take your dog for a walk to anywhere there are people.

Make sure you find alternative ways to deal with the emotions that make you eat for comfort. By letting go of these eating patterns, you will find yourself fitting into clothes you haven’t been able to.

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6. Get good quality sleep

Although not often considered as an effective way to shed pounds, getting a good night’s rest can do actually wonders for your weight loss goals. Research has shown that inadequate sleep can lead to weight gain by increasing the amount of hunger hormone called ghrelin, which in turn decreases the levels of fullness hormone called leptin.

In other words, inadequate sleep promotes hunger and appetite, increasing weight gain. You can tell if you’re getting enough sleep if you wake up feeling refreshed and ready to go rather than groggy and grouchy. So aim for at least 8 hours of quality sleep each night.

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7. Do not skip breakfast

When it comes to losing weight permanently, one of the mistakes many people tend to make is skipping breakfast. This could be due to a variety of reasons but research has shown that skipping breakfast doesn’t help in weight loss. People who skip breakfast end up eating a big meal late in the day or snacking on junk throughout the day, which causes weight gain.

Be sure to eat a balanced breakfast as it can jump-start your metabolism and give your body more time to burn off the calories. It will also help to minimize your cravings during the day.

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8. Opt for reliable weight loss products

If you’re looking to lose weight quickly and permanently, consider giving weight loss products a try. Although there are many such products on the market, make sure you go for only reliable products likeSpartan Shred, which is an advanced thermogenic fat-burning formulation. Made with a blend of ingredients including caffeine, kola nut, green tea extract, Yohimbe bark, and more, this product is one you can count on to help you attain your fitness goals.

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When it comes to lasting weight loss, it’s important to keep in mind that there are no quick fixes. If you want to lose weight quickly and not have to worry about it coming back on, the tips above can help you achieve your goal. So start doing the things above and don’t forget to combine the tips with Spartan Shred for best results.

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We are what we repeatedly do. Excellence then is not an act but a habit.