The 10 Rules of Weight Loss That Lasts

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1. Before You Even Begin

Before beginning a weight-loss program, it is important to consider that you are not fat.

Exercising burns calories and fat and increases metabolism by developing muscle. 

2. There's a Right Way to Exercise

3. Don't Overreact to Mild Hunger

A hunger sensation, a craving, or the fact that it is 3:00 p.m. should not cause you to rush to the vending machine or obsess over your purse's energy bar.

The mechanics of weight loss are fairly straightforward: Consume fewer calories than you burn for fuel. 

4. Not All Calories Are Created Equal

5. Protein, Produce, and Plant-Based Fats Are Your Weight-Loss Trinity

6. Meal Skipping, Juice Fasts, and Crash Diets Will Backfire

7. How You Eat Is As Important As What You Eat

In order for your brain to register satiety, you must pay attention to what you're consuming.

Beck Busis states that the scale is the greatest indicator of whether your efforts are paying off. 

8. Weighing Yourself Really Works

Seeing the numbers increase, decrease, or remain stagnant is motivation to continue or reevaluate your strategy.

9. Too Much Stress and Too Little Sleep Are Your Enemies

When you are exhausted and stressed, your body produces more cortisol, the stress hormone that can induce cravings for carbohydrates.

10. You Will Hit a Plateau—And You Can Bust Through It

Aim for seven or more hours of sleep per night, as this has been shown to reduce tension.

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