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7 Proven Tips To Lose Weight And Keep It Off

7 Proven Tips To Lose Weight And Keep It Off

According to Gary Foster, Ph. D (University of Pennsylvania), almost 65% of all dieters end up back at their old weight within 3 years. That’s the bad news.

The good news is that this 2014 study found that of 3,000 people who lost 30+ pounds in one year, 87% maintained 10 lbs of that weight loss or more for the next decade.

In other words, most dieters fail to lose weight, but if you manage to make it through the first year, you dramatically improve your odds of staying at a lower, healthier weight for many years to come.

The question is, what can you do to avoid the mistakes that keep many of America’s 45 million dieters at their current weight year in, year out?

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    Read on to get 7 proven ways to lose weight so you can keep it off for good.

    1. Avoiding Crash Dieting

    Losing weight fast seems like a good idea. Part of the appeal is that once you’re slim, you can go back to indulging in the same foods and behaviors you had before.

    Unfortunately, Stanford University’s Wellsphere website reveals that 95% of the people who succeed in losing weight on a fast diet bounce right back.

    That’s why the number one rule of effective weight loss is having a long-term plan, not a quick-fix strategy.

    2. Consuming Enough Protein to Store Less Fat

    A study found that people eating low-protein diets stored 95% of excess calories as fat. Those on normal and high-protein diets stored just 55% of their extra calories as fat. That’s a whopping 40% difference.

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    In the study, participants getting as little as 15-25% of their calories from protein enjoyed that benefit. So if you want to lose weight and gain it back less slowly, cut down on carbs and fats and eat more protein.

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      3. Eating Breakfast

      It’s long been common knowledge that a big breakfast is key to losing weight — but now, we’ve got research to confirm it.

      The National Weight Loss Control Registry found a strong link between eating breakfast and keeping weight off. In a study where the average subject lost 32 kg, 78% of respondents reported having a healthy meal in the morning.

      So, do like your mom taught you and eat your breakfast as soon as you get up in the morning!

      4. Drinking Vinegar

      This 2009 Japanese study found that consuming vinegar daily reduced waist circumference, body fat levels, and Body Mass Index (BMI). This might seem odd, but it is backed by research, and so might be worth a try. Just make sure you don’t drink so much vinegar you get acid reflux!

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      5. Keeping a Food Journal

      Keeping a food diary can as much as double your fat loss, according to the Kaiser Permanente’s Center for Health Research, so journaling what you eat is another proven way to lose weight.

      If that sounds daunting, you may also want to plan what you eat ahead using the detailed instructions in this article. 

      6. Surgery

      If you or someone you know is suffering from obesity, Type 2 Diabetes, heart disease, high blood pressure, or other life-threatening diseases, it may be time to think about gastric bypass and lap band surgery.

      These methods, which reduce the amount of food you can consume, have been proven to provide long-term weight loss in many cases.

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        If you’re not ready to commit to surgery, you may do well with less invasive alternatives like the ReShape system, in which two saline-filled balloons are temporarily placed in your stomach for up to 6 months.

        A randomized study of 326 ReShape patients found that they lost an average of 14.3 pounds over 6 months; less than gastric bypass patients, but still impressive.

        7. Intermittent Fasting

        Dr. John Berardi, featured in Fast Company’s 2015 Most Innovative Companies, recommends intermittent fasting: a “diet” where you take long, periodic breaks between meals. If you’re the kind of person that finds it easy to go without food for extended periods of time, this might be the smartest strategy for you.

        Featured photo credit: PicJumbo via picjumbo.com

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        Vikas Agrawal

        Vikas is the co-founder of Infobrandz, an Infographic design agency that offers creative visual content solutions to medium to large companies.

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        Last Updated on April 2, 2020

        10 Quick Easy Workouts To Lose Arm Fat At Home

        10 Quick Easy Workouts To Lose Arm Fat At Home

        Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

        What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

        1. Tricep dips

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          Works: Triceps

          • Hands must be positioned shoulder width apart on a secured chair or bench.
          • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
          • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
          • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
          • Once in this position slowly push off your hands back to the starting position.
          • Do 10-15 reps.

          2. Bicep curls

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          shutterstock_314080697

            Works: Biceps and shoulders

            • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
            • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
            • Slowly release the elbow and straighten your arm back down to the starting position.
            • Repeat the moves on the right side.
            • Complete 3 sets of 10-15 reps for each arm.

            3. Push ups

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              Works: Triceps and Deltoids

              • Lying face down, place your hands on the floor roughly shoulder-width apart.
              • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
              • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
              • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
              • Repeat 10-15 times.

              4. Tricep Kickbacks

              shutterstock_314080715

                Works: Triceps

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                • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                • Extend both your arms backwards while your palms are facing each other.
                • Feel the tension in the triceps and return to the starting position.
                • Do 3 sets of 8-10 reps.

                5. Plank

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                  Works: Chest, Shoulders, Biceps and Core

                  • Start face-down on the floor, resting on your forearms and knees.
                  • Step your feet out so that they are slightly apart and come into the plank position.
                  • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                  • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                  • Repeat 3 times.

                  6. Tricep Extensions

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                    Works: Triceps

                    • Stand on a mat with your feet hip-width apart.
                    • Hold one dumbbell with both hands behind your head, bending the elbows.
                    • Bring the weight towards the ceiling, straightening your arms above your head.
                    • Lower back to starting position.
                    • Complete 2-3 sets of 10-15 reps.

                    7. Lateral Arm Raises

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                      Works: Deltoids

                      • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                      • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                      • Make sure your arm is straight and palm is facing the floor.
                      • Exhale and slowly bring your arm back down to your side.
                      • Repeat on the right side.
                      • Do 10-15 reps on each side and two sets.

                      8. Overhead Press

                      shutterstock_314080298

                        Works: Shoulders

                        • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                        • Bring the weights to your shoulders.
                        • Keep your core muscles tight and straighten your arms above you.
                        • Slowly bring your arms back down to your shoulders.
                        • Do 3 sets of 10-15 reps.

                        9. Bent Over Row

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                          Works: Triceps and Biceps 

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                          • Place your feet shoulder-width apart.
                          • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                          • Make sure your hands are straight and placed under your shoulders.
                          • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                          • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                          • Repeat 10-15 times.

                          10. Skull Crushers

                          Skull-Crushers

                            Works: Triceps

                            • While holding a dumbbell in each hand, lie on your back with your knees bent.
                            • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                            • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                            • Lift your arms back to starting position.
                            • Complete 2 or 3 sets, 10-15 reps each.

                            Featured photo credit: Maddi Bazzocco via unsplash.com

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