You've probably already found dozens of fad diets that promise to help you "lose 10 pounds in 10 days!" or "lose 5 pounds this weekend!" but almost all of these diet plans will leave you hungry, tired and only losing a few pounds of water weight in the first few days -- most of which will come right back as soon as you start eating your regular menu.
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When you want to lose weight safely and for the long-term, you need to focus on losing no more than 2 pounds per week. Nutritionists and health experts say that 2 pounds per week is a healthy rate of weight loss for most people, and steady weight loss will help you get results in the long-term. When you're ready to start losing real weight and get your body back into shape, you'll need to follow these essential guidelines:
Losing Weight -- Good Keys to Success
1. Eat breakfast each day. Eating a healthy, well-balanced breakfast will give you the energy you need to get through your day and keep your blood sugar levels stable. Why is this important? When you're experiencing low blood sugar, you're likely to overeat at the next meal and might find yourself overly focused on food all day long. Keeping your blood sugar levels in check will help you stick with a healthy diet the entire day!
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2. Drink more water. Plan to drink at least eight to 10 glasses of water per day, and even more if you are exercising regularly. Your body needs to be well hydrated in order for you to lose weight consistently, and drinking water will also help curb that appetite.
3. Eliminate excess sugar and fat from your diet. Eating sugary and high-fat foods is the recipe for disaster when it comes to losing weight. You won't be able to lose a single pound if your body cannot burn off your existing fat stores; reduce or eliminate foods with a high sugar or high fat content so that your body is in the right state for weight loss.
4. Load up on water-based foods. Eating foods with high water content will keep you hydrated and help you cut back on the calories. Water-based foods such as lettuce, fresh vegetables and some fruits also provide a high dose of vitamins and minerals.
5. Eat more fiber. In addition to eating water-based foods, increasing your fiber intake can help eliminate toxins in your body and improve your digestive system. This is important for keeping your metabolism running in high gear, and the fiber will help regulate your appetite. Look for filling foods like whole-wheat pasta, popcorn and fruits like raspberries and apples (skin on).
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6. Begin an exercise routine. Adding a physical activity to your weekly schedule is a great way to give your metabolism a boost and keep your appetite in check. Simple exercises such as walking, jogging and jumping rope are great ways to burn calories and raise your metabolism.
7. Eat more slowly. Take time to chew food thoroughly and savor it as you eat. It takes time for your brain to register the feeling that you're full, so give it some time to catch up by filling your stomach slowly. You'll find yourself not going back for seconds as often and even refusing dessert.
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8. Be mindful of what you eat. Keep a food journal to track what you eat and when. On days when you feel emotional, it helps to understand what may have triggered a binge, so record your frame of mind as you write down what you've eaten. You may look back and notice a pattern.
9. Use your muscles. People whose bodies comprise more muscle than fat have faster metabolisms. Women may be averse to strength training, but adding just 10 minutes of push-ups, squats and lunges to your workout three times a week pays off big-time in muscle development.
10. Get some rest. Studies show that just one extra hour of sleep each night may help dieters make healthier food choices. When you're tired, you're more inclined to binge on unhealthy foods and caffeine-laden sodas and coffee, which can be high in sugar as well. Stress and fatigue can take a toll on your best healthy eating efforts, so minimize it with getting enough shuteye.
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Losing weight is not a quick and easy process, and sticking with a healthy, balanced diet is the best way to lose weight successfully in the long-term. Stick with these diet essentials to get started on your own weight loss success story!