How Can One Achieve Long-Term Weight Loss?

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Answered by: Shery, An Expert in the Weight Loss - General Category
Are you tired of going on endless diets and weight loss programs, only to regain whatever weight you lost after a couple of weeks? You probably haven't found a real weight loss solution yet and have mostly been a victim of one (or perhaps a few) of thousands of fad diets are out there. Before you throw in the towel, however, you have to realize effective long-term weight loss is possible. There are ways you can achieve this. They do take time to show results, so if you expect changes overnight, you'll just be setting yourself up for disappointment. But if you are to lose your extra pounds once and for all, here are some of the most effective solutions you can try:



1. Increase your metabolic rate. The faster your metabolism, the faster your body will be able to burn fat and the faster you'll lose weight. Some people have a naturally fast metabolism, which is why they manage to stay thin despite eating humongous servings of meats and carbs. On the other hand, other people have a very slow metabolism, so even if they eat a little beyond their average daily calorie intake, it'll show up as lumps on their hips and thighs. Fortunately, there are ways to increase one’s rate of metabolism, like by exercising more and changing some eating habits.

2. Build muscle. Lifting weights is the fastest and surest way to build muscle and ultimately boost metabolism. For the first couple of weeks or so, you'll notice an increase in your weight, but you shouldn't be alarmed. This is only because you're gaining muscle, which weighs more than fat. Eventually, your increased muscle mass will burn your fat faster and you'll get down to the weight that you want.



3. Reduce your consumption of high-calorie foods. Most people just assume that eating less will cause them to lose weight; however, it isn't really about the volume of food but more on the kinds of food that you eat. Cut down on the foods that contain high calories, which are mostly processed foods and those that contain a lot of fat and sugar. Make a habit of eating more fresh fruits and vegetables because they have fewer calories than processed foods. Even if you load up on these foods, you'll hardly gain weight but get tons of nutrients.

4. Do cardio exercises regularly. Cardio exercises can be very effective for weight loss, as long as you do them regularly and in durations that will make a difference. For example, a 15-20 brisk walk around the block each morning will help considerably with your weight loss efforts. If you don't have time to exercise because of a busy schedule, you can improvise by taking the stairs up to your office, for instance, instead of riding the elevator. You can also bike to work instead of taking the car or the bus, if that is practical.

No matter which method you choose to lose weight, make sure to stick to the plan until you get the results that you want. Remember that effective long-term weight loss takes time; you have to be patient. Eventually, you'll look better, feel better, and be healthier overall.

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