You have tried to lose fat. You have had some success. As is common with most weight loss programs, they can be uncomfortable and difficult to follow. When things start to get hard, you quit and put the weight back on. You may have even put more weight on than before. This is the yo-yo effect that dieting and trying to lose weight has.
What is the solution? You must make a lifestyle change if you want to get real results from your efforts. A lifestyle change; Oh no, this doesn't sound like fun. Stay with me for just a minute, the changes you need to make are not difficult and you can make these changes over a period of time. You can make these simple changes without much if any discomfort and you will begin to see real results in your fat loss efforts.
One of the first changes you need to make is a mental change. Most of us hear the word "diet" and we think this means a way to lose weight. What diet should really mean to us is, the sum of the food we eat. In other words our diet is what we eat, whether it is good foods or bad foods, it is our diet or what we eat. So stop thinking of the word diet as an action word and think of it as a descriptive word.
Now that you realize that you need to think differently about your diet; how can you change your diet for the better? Start by eating more fresh fruits and vegetables. Begin replacing processed and prepared foods with fresh fruits and vegetables. So how much fruits and vegetables should you be eating? Most will agree that you should try to eat 5 servings of vegetables each day and 4 servings of fruits. Fruits and vegetables are an excellent source of vitamins and nutrients our bodies need. They are low in fat and high in fiber.
Start by replacing your snack time foods with a banana or raw carrots. Make it your goal to include more vegetables into your meals. A good tip to follow with fruits is to eat them on an empty stomach if you have problems with indigestion or gas. Fruits pass through the digestive tract fast, if left on top of foods that digest slower they will ferment.
Another good change to make is to eat more fiber. You should try to eat about 25 grams of fiber per day. Fiber is not digestible in our bodies so it is simply passed through and eliminated. Fiber foods bulk up and make you feel full, since it passes through the digestive tract fast it will add little to your caloric intake. Some experts have said that the average person could lose about 10 pounds per year by simply doubling your fiber intake. Since most people only consume about 8 grams of fiber per day, a goal of 25 grams will really help you to lose weight. Fiber also helps to clean out your bowel which is important to your overall health and well being.
If you are not in the habit of eating breakfast or you on an irregular schedule, you should try to eat more regular meals. Start out with a breakfast with fresh fruit, cereal or low-fat yogurt. You body has done without food for at least 8 - 10 hours, so a good breakfast will get you energized and keep the hunger pangs at bay. It is also advisable to eat more often than 3 times per day. Eat sensible amounts for your 3 main meals and supplement fresh fruits and vegetables or fiber rich foods in between meals and before bed.
Lastly, learn to control your portions. When you are preparing your meal, look at your clenched fist. This is a good rule of thumb for a portion.
If you begin to make these simple lifestyle changes today, you will see results by this time next month. The best part about these changes is that they are easy to make. Take it slow if you need to, there is no need for extreme discomfort when making these changes. It is best to not experience discomfort, which will only make it more difficult to reach your fat loss goals. Make only a few changes per day over a 15 day period if that works better for you. The important thing is that you begin making those changes today.