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How to Keep Weight Off Forever?

You've hit that magic number; now what? 

You've hit that magic number at last; now what do you do? The goal is to lose the extra weight and never find it again. Unfortunately, only about of third of dieters are successful at maintaining their loss. Seasoned dieters know that keeping it off takes vigilance, and for some folks, that's more difficult than the actual weight loss.

Maintaining weight loss requires continued modification of your lifestyle. If you go back to the habits that caused you to be overweight in the first place, weight gain is inevitable. Permanent weight loss calls for healthy eating and exercise routines, just like the ones you developed while you lost the weight. Many people relax their vigilance too much after they lose weight, then gain it right back. You can relax a little once you've reached your goal -- but only a little.

Practice Makes Perfect

The more you practice something, the easier it becomes. It takes time to etch those healthy habits into a routine. Be patient with yourself, and don't let all your hard work go down the tubes. Know your weaknesses and be prepared. You will be tempted by certain foods and in certain situations, but if you keep your resolve strong, you can overcome temptations. Moderation is a great approach in those tough situations.

One of my favorite strategies for weight maintenance is to assign a day of the week when I let myself indulge -- a little. This day cannot change from week to week; otherwise, you could find yourself with more than one day "off" every week due to circumstances. On that designated day off -- mine is Saturday for obvious reasons -- I give myself permission to indulge in my favorite foods, within reason. A small piece of cheesecake is fine, but not the whole cake! It's basically controlled cheating. Works like a charm for me, and it may work for you, too. Just knowing that I can loosen up on Saturday helps me stay on top of my game all week.

Successful Losers

We can take a page from people who've succeeded at the weight-loss game. The National Weight Control Registry (NWCR) tracks people who've lost at least 60 pounds and kept it off for a minimum of five years. Here are some of the things they do:

• Write it down. Journaling your food intake is a powerful tool to keep you on track.
• Eat light and right. Most successful losers follow low-fat diets -- no gimmicks, special diet foods, or magic pills -- because they simply don't work for the long term.
• Exercise daily. Walking is the preferred activity, and these folks build it into their day, making it a must-do just like brushing their teeth. NWCR members engage in about an hour of exercise per day.
• Start the day with breakfast. All the research supports the role of starting your day the healthy way.
• Weigh in regularly. If they gain a few pounds, they immediately make adjustments to get back to their healthy weight.

According to the NWCR's James O. Hill, PhD, the longer people keep the weight off, the easier it becomes to maintain the loss. Successful losers find pleasure in their new lifestyles and it no longer feels like a chore to live a healthy life. It needs to be a way of life, not a diet. And weight maintenance does get easier over time. If you can hit the two-year mark, chances are, you're golden.

Stay the Course

Keep your motivation high and don't let setbacks get you off track: If you fall off the wagon, just brush yourself off and return to your winning ways. If you can learn to think like a thin person and act accordingly, you'll stay thin forever. And the more you practice, the easier it becomes. By the time you get to the maintenance level, chances are you have identified patterns, techniques, and skills that have proved to be helpful in keeping you on track.

Reward yourself. You should be commended for making healthy changes in your diet and exercise routines that not only serve as an inspiration to your friends and family but also have tremendous health benefits

Research has shown that keeping in contact with the people or programs (like WebMD's Weight Loss Clinic) that helped you lose the weight is linked to long-term weight maintenance. It makes sense to stay connected with the people who helped you succeed in the first place. So stick around and let us help you maintain your weight loss!

http://www.webmd.com/diet/obesity/features/how-to-keep-weight-off-forever#1

Why You’re NOT Losing Fat (TRUTH!!)

Flat Stomach + Bigger Butt | Meals & Workout 2017

These 5 Signs of Nutrient Deficiencies are Written All over Your Face!

Doing a number of blood tests, which can be quite expensive, is the usual way to check if you have any vitamin deficiency. Any insufficient amounts of any nutrient will be revealed in this way.

Fortunately, there is a simpler and easier way to discover if you have any vitamin deficiency. And guess what? -- It is completely free!

You should know that your face is able to reveal a lot more than you think. We recommend you to pay close attention and see if you have experienced the following signs that indicate a certain vitamin deficiency.

5 Signs of Nutrient Deficiencies

Pale Complexion

You have a lack of vitamin B12 if your face gets paler day by day. Another symptom of being deficient in this vitamin is having a completely smooth tongue.

That is why you need to check your tongue before making a conclusion. Memory problems and fatigue are also some of the symptoms.

Consume more grass-fed meats, wild-caught fish and organic poultry if you want to improve your condition.

Bad Hair

You might have a vitamin B7 (biotin) deficiency if your hair has seen many bad days being dry, brittle and full of dandruff.

People who take a lot of antibiotics usually experience vitamin B7 deficiency. That happens because antibiotics destroy the intestinal bacteria that synthesize biotin.

Consume more biotin-rich foods like mushrooms, egg yolks and cauliflower if you want to improve your condition.

Puffy Eyes

Some of the symptoms of iodine deficiency are having bloated legs and puffy eyes. Dry skin, weight gain and brittle nails are some of the other signs that indicate an iodine deficiency.

It is time to change your diet if you consume a lot of low-salt foods. If you want to improve your condition, you will have to consume more salty foods.

Even though the main source of iodine for many people is table salt, you should know that you can also use seaweed, sea vegetables and saltwater fish in order to improve your iodine levels.

Pale Lips

Symptoms that indicate a lack of iron are having pale lips and gums. Iron deficiency is more common in women than men. If you start to fill like you want to eat ice, clay or dirt, you should know that your body wants to tell you that you have
a lack of iron.

The consumption of spinach, dried beans, red meat and fish will improve your condition.

Tender or Bleeding Gum

You know that you have a vitamin C deficiency if you have bleeding and acing gums accompanied by teeth which are not in good shape.

Serious health problems, including muscle ache and even scurvy, may occur if you have insufficient amounts of one of the most essential vitamins.

Scurvy is a disease which can result in falling out of teeth if it is not treated on time.

Consume a lot of vitamin C-rich foods like citrus fruits, berries, cantaloupe, mango, kiwi, papaya, red peppers and watermelon if you want to improve your condition.

http://www.goodmorningcenter.com/5-signs-nutrient-deficiencies-written-face/

STOP CALLING YOURSELF GROSS

You know what’s gross? Racism is gross. Homophobia, xenophobia, sexism—gross. Oppression and discrimination are gross. Telling people what they should and shouldn’t do with their bodies? Gross. Convincing people there is something inherently wrong with them in order to turn a profit? Gross.

Ketchup is gross. (Don’t argue.)

But you? Your body? Your body fat, cellulite, and wrinkles? NOT GROSS.

I got into this conversation with my dear friend recently, because she was trying on clothes in front of me and kept calling her body gross. It pained me to hear this coming from someone I love so dearly, someone whom I think is a both a goddess and a queen.

Now, I get it. I get that she’s not thrilled about her body fat or cellulite situations. I get that she’s frustrated and wants to change her body—and all of that is okay.

It’s okay to be displeased with aspects of yourself and want to change them in some way; what’s not okay is the belief that we are obligated to in order to fit into boxes that were created by societal constructs—boxes that very few of us fit into comfortably.

As a body image consultant and fitness coach, I think we do the term “body positivity” a grave disservice when we assume it means that loving ourselves precludes us from ever wanting to change.

We, as leaders, can often do harm by insinuating that self-love means you’re completely in love with the appearance of cellulite or stretch marks.

The truth is, you can love yourself as a whole person without necessarily loving every part of your body.

In fact, during the beginning stages of learning to step into a space of self-love, the idea that you have to love everything can feel really intimidating. It feels too big, too impossible—especially if you’ve spent years hating yourself and feeling never good enough.

But if you can learn to meet your perceived “flaws” without judgment and attached meaning, this will go a long way towards standing in your power.

As we embark on a journey to feel powerful and at home in our bodies, it’s important that we learn to reframe this language and see our features for what they are—without a negative connotation.

The leap from body hatred to body love is pretty far for many of us, especially when those body image issues run deep. Therefore the intention isn’t necessarily to love at first—rather to not hate.

We must affirm that the idea that our body fat, cellulite, wrinkles, and stretch marks are “bad” or “gross” isn’t part of our inherent nature. We didn’t decide that, nor did we create the unattainable standards of perfect with which we’re constantly inundated.

It isn’t our birthright to demean and disrespect ourselves with hurtful language, to strive forever on end to meet an arbitrary standard of beauty that constantly changes and varies.

You weren’t born to regard yourself as gross, to look in the mirror and hate what you see—you were born with radiance and magic.

But the first step towards manifesting that magic and stepping into a space of self-love and worthiness might not actually be love itself; for many of us, the first step is truth—a recognition of reality without added bias and learned labels.

Can we look in the mirror and learn to see ourselves with presence and truth, rather than disgust? I’ll tell you honestly that I don’t love my cellulite. It doesn’t define me or keep me from living in my fulness; I’m not obsessed with getting rid of it and I don’t think that doing so would make me more lovable or desirable.

I don’t look at my cellulite and think, “Gross,” but I also don’t look at it and think, “You are so beautiful, Cellulite; I love you so dearly.”

I accept that it’s a part of my body, and I love myself as a whole person. I love my body as a whole unit—but I don’t gaze upon the dimples in my but with fondness and reverence.

I’m just not there. And that has to be okay.

Rather than beating myself up for not loving my cellulite (hello—another way we make ourselves feel inadequate!), I understand that sometimes love isn’t the goal. Sometimes simply detaching from a narrative that steals from us is all we need to do in order to take back our power and feel alive in our bodies.

So instead of pinching your belly fat and saying “gross,” or looking at your cellulite in the mirror and thinking “gross,” try just calling it what it is. Touch those stretch marks and just say “stretch marks.”

Pinch that fat and literally just say, “fat.” Do this with as much openness, awareness, and curiosity that you can muster.

It doesn’t have to be good or bad—it can just be what it is. If we can do this, we can start to tap into the vibrant aliveness of our bodies; we can begin to see how miraculously interwoven our physical and emotional bodies are, and we can step onto the path of awakening that teaches us to love ourselves as whole, multidimensional beings.

And none of that is gross.

http://www.negharfonooni.com/cellulite-is-not-gross/