With the different every day tips of weight loss advice for routine fitness all on every corner, it is quite difficult to keep a tab on which weight loss tips really do work and which don’t. It’s important to know that weight gain or loss emanates from our day to day habits. If you’ve been looking for sound advice on weight loss programs and diet plans, we have some good news for you. Here are seven essential tips for guaranteed weight loss that will set your weight for life. Only the best, most accurate and scientifically proven health advice made the cut and has been included in this fitness guide.

Weight loss tip 1: Decide how much weight you need to loss - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn’t a healthy way to project or aim for weight. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won. It’s this moment of decision that can make you attain the weight for your happiness. So, decide now!

Weight loss tip 2: Eat healthy home-cooked meals. Keep your house well-stocked with fruits, vegetables, healthy fishes and meats, grains, spices, cereals, and flavors. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. First and foremost, consuming at least five servings of fruit and vegetables each day will help you lose weight because fiber moves fat through our digestive system faster so that less of it is absorbed. High fiber food also makes us feel full sooner and stay in our stomach longer.

Weight loss tip 3: As much as possible, eliminate ‘white’ foods from your diet. High sugar and high carbohydrate foods create an insulin spike that tells our body to start storing fat. They also trigger the blood sugar high, which is inevitably followed by low insulin. This drop in insulin level leaves one feeling hungry, tired and wanting to eat more. Specifically, at the bottom of an insulin crash the body craves more for sugar and carbohydrates, setting us up for a vicious weight gain cycle. With this in mind, it’s good advice to simply avoid ‘white’ foods whenever possible. Choose brown rice instead of white, whole wheat bread instead of white, and cut back on goodies made with processed flour. As a matter of fact, actively seek out all the expert advice on healthy diet and nutrition that you can find. All of this will go into helping the next step – exercise consistently.

Weight loss tip 4: Having made the decision of how much weight you need to loss and the right food to eat, you must exercise consistently. That may seem like common sense, but only 45 percent of adults are actually following their doctor’s advice and getting the recommended minimum: 30 minutes a day, at least four days a week. After only four weeks of inactivity, the body begins to shed muscle mass and aerobic fitness levels start to diminish after missing only two weeks of workouts. After your exercise and the day’s job, get at least eight hours of sleep each night. Research has shown that people who sleep only four hours a night have an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent reduction in ghrelin, which triggers hunger.

Weight loss tip 5: Don’t focus so much on fast weight loss. Instead, concentrate your efforts on achieving permanent weight loss. While it may be tempting to try the latest fat diet or prescription diet pill, keep in mind that quick weight loss doesn’t always equate to healthy weight loss. As a matter of fact, when you diet without exercising, up to half of the weight you lose could be from muscle. Losing muscle is the absolute worst thing you can do when you’re trying to acquire permanent fat loss, so don’t be tempted by the gimmicks promising rapid weight loss. Focus on permanent weight loss through a sensible diet and exercise program, and you’ll be pleased with the long-term results.

Weight loss tip 6: Drink plenty of water. Water suppresses the appetite naturally and helps the body metabolize stored fats. Studies show that a decrease in water will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into useable energy. If the liver has to do some of the kidney’s work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight loss/fat loss stops. Check out some exciting ways to make water interesting and you will be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Weight loss tip 7: Our final weight loss tip is to encourage you to stay motivated. Staying motivated is probably the most effective weight loss advice you’ll ever receive. Since each person is different, motivational techniques will vary. However, many have found that charting fat loss progress to be very encouraging. Others maintain that the single most motivating action is to find a friend and commit to exercise together. Whatever method you choose, find a way to stay motivated if you want to write your own weight loss success story.

Although these are scientifically proven recommendations, there are some individuals with extreme obesity that may need some interventions. For more information on interventional weight loss procedures, please click our website www.lifemedcare.com on bariatric/obesity/weight loss intervention.

Source: http://lifemedcare.com/?q=node/79