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Permanent Weight Loss
An obese person has to make a long journey to reach the realm of permanent weight loss. Reduced calorie intake, increased physical activity and a positive attitude has to be incorporated into your life to attain the goal.
When intake of carbohydrates is reduced, weight reduces gradually. A diet with low glycemic load controls craving for food, and you have the feeling of being full, which controls binging on snacks between meals. For someone who wants to shed the extra pounds, a diet with calories that have below one-sixth of carbohydrates is preferred.
Fatty foods must definitely be reduced, as it has more calories. Eating lot of vegetables that are rich in nutrient and fiber is advised, as vegetables are low on calories and weigh more. However intake of vegetables that have high a glycemic index and are high on starch has to be reduced. Consuming at least 25grams of fiber of which 10 grams are insoluble fiber, is very healthy.
Sudden changes in the eating pattern is detrimental to the weight loss regime, as a radical switching and complete alteration in taste and amount will terrify the person, and he may want to quit altogether. Slow and reasonable changes in the eating habits will assure positive results and thereby permanent weight loss.
The ultimate aim of someone who has joined a fitness program must be health, and permanent weight loss comes as a perk. Therefore do not make dropping pounds a priority, as it will come naturally to you when you work around it. So as to ensure you remain in shape long after you have attained your ideal weight, the fitness program must be enjoyable and fun, instead of being an ordeal.
Exercise is the best way to permanent weight loss. Exercise burns calories and converts fat into muscles, thereby increasing the rate of metabolism. The body continues to burn calories long after you stop working out.
It is very discouraging to find that despite putting in all the efforts you are not succeeding at losing weight. It is important to understand that weight loss plateaus are common, and occur due to various factors. They are however not permanent. There could be an increase in weight even as you follow a strict exercise program due to increase in muscle mass or expansion of blood-vessels, which are actually good for you. Also, with exercise the fat is converted to muscles due to which your scales may not show a drastic alteration. But it definitely shows on your body and you begin to look slimmer. Water retention, menstrual periods, medications, etc. also sometimes cause weight gain. You have to patiently work your way through.
The greatest impediment to permanent weight loss is gaining back all the pounds you have shed, and more. Ghrelin, a hormone that increases hunger and reduces metabolism causes this recidivism. Studies show that there is rise in ghrelin activity immediately after body loses weight, as a mechanism to restore the fat that has been lost. However, if the procedure of weight loss is slow, the hormone activity is found to be less, and chances of piling on the pounds also become less.
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