Extreme Weight Loss Measures, and Keeping the Weight Off

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Weight Loss Surgery

For extreme cases, even weight loss surgery might be an option. However, in most cases surgery is only offered if you have exhausted all other ways to lose weight (including changes in nutrition and exercise levels). Surgical interventions often give good results. For some people though, surgery is not recommended because of some other health issues they may have. There are different kinds of surgery that can aid with weight loss. For example, a popular intervention is to make the stomach smaller, preventing you from eating as much. You will find it much easier to feel full. Another type of surgery is to make the food bypass some of your intestines, so that you don’t absorb all of the calories. There are also some new methods that involve making a balloon in your stomach, so that you eat less. After surgery, you will still have to make long term changes to your diet. You will also be under medical supervision for a while.

Temptations and Special Occasions

It is completely natural (and expected) that you will be tempted to break your weigh loss plan from time to time. It is important to realise that vacation, holidays etc impact your daily food choices and what you had planned to eat. Do you see any appealing situations? Some people think that watching TV shows that feature food heavily can make you hungry. Do your friends of family pressure you to eat or drink more than you usually would? Is it possible for you to avoid these tempting situations? If not, think about a good way to deal with them without overeating.

Advice: When feeling the temptation to cheat on your program, distract yourself immediately. For example, go brush your teeth or go for a short, brisk walk.

Stress, Depression and Weight

Many people eat in order to satisfy some kind of emotional need, or as a way of dealing with stress. How do you deal with stress? Do you feel that stress, unhappiness or depression could be the reason for your overeating? If so, did you consider some ways to stop that habit? For example, by going for a jog, a walk, talking to a friend or something like that.

Advice: Visit a doctor if you feel that you are depressed. Depression is often very curable.

Keeping the Weight Off

Many people lose weight, but at the end of the diet the weight comes back. The main reason for this yo-yo effect is because the changes that these people make are only temporary – to successfully keep your weight off, you need to make long term changes to your daily rituals. That means: – Dedicate yourself to eating healthy – Keep exercising regularly – A change for the whole household. It is difficult for one member of the household to eat and buy food separately from the rest of the family. It is best for the whole house to get used to a new and healthy way of living. That does not mean you should completely stop enjoying food. It does mean that it could take a little bit of time until you get used to new foods and new recipes. Some people need more support to maintain their new weight, than they needed to lose it.

Advice: After you lose the weight you wanted to lose, it is important to keeping weighing yourself once a week so you can keep an eye on your situation. Through this, you will see if your weight is starting to rise again, and you can react in time.

What to Watch for When Dieting

A Note on Special Diets

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Watch What You Drink

Many people drink calorie rich drinks when they’re thirsty. Sugary drinks, such as sodas, coffees and teas with milk and sugar, and alcohol, contain lots of calories. This is especially true for alcohol. One of the easiest ways to lower your general calorie intake is to just stick to drinking water.

Advice: Keep water in a plastic bottle in the fridge. Cold water is the best refreshment.

An Interesting Study About Water

The results of a study completed in 2010 showed that a glass of water before every meal helped people lose weight. 48 overweight people aged 55 to 75 participated, split into 2 groups. The first groups was asked to have a diet low in calories, but not to have a glass of water before meals. The second groups was asked to eat the same diet as the first group, but also to take 2 glasses of water (500ml) before every meal. After 12 weeks, the members of the water drinking group lost in average 2kg more than the group that did not drink water. The idea is that the members of the group that drank water felt more full, and therefore during meals they ate less.

This is just a small study and it is difficult to give permanent advice based on it. However, the conclusion does make sense.

Note: Drinking too much water is not beneficial, and in some rare cases, can even be dangerous. There have been several noted cases where people died after drinking huge amounts of water. However, 500ml before every meal does seem like reasonable advice.

Improve Your Physical Activity

The general recommendation is that all adults have at least 30m of moderate physical activity 5 times per week. However, if you are overweight and want to lose weight, if it is possible you should try to have about 60-90 minutes 5 times per week.

Moderate physical activity includes: Fast walking, jogging, dancing, swimming, badminton, tennis and so on. Besides that, try to include more physical activities into your daily routine. For example, use the stairs instead of the elevator, walk to work or to school… and son on. Avoid long sitting sessions in front of the TV or in front of the computer. Make regular breaks while working. The good news is that you don’t necessarily need to do all your daily physical activity in one 90m block – you can split it into 15-20m sessions.

Advice: Try to gradually create your daily exercise block. If you are not used to physical activity, start with 30m of walking per day, and then increase it gradually until you are fit enough for regular workouts at the gym (or outside).

Some Great Weight Loss Tips That Are Easy to Start With

Plan What You Eat

It is important to plan what you will eat in advance. For some easy meals, check out Herbalife Products UK. You can plan your meals a day in advance, or maybe even plan them a week in advance. In that way, you will know exactly how much food you will be eating. That is better than scouring the fridge before meals or snacks to see what you can eat. You can find Herbalife Weight Loss Products on the link. Curios as to how it works? Check out what they say on Does Herbalife Work.

It is best to separate your meals plans from other activities, because it can help with your planned menu for the day. So, try not to eat while you are on the move, while you are watching TV, during meetings etc.

Advice: Plan today, eat tomorrow!

Change Your Meal Habits

Are there some eating habits that you can change?

– Do you find yourself eating bigger and bigger meals? Try to eat smaller portions. Don’t feel that you have to finish everything on your plate. Maybe even invest in smaller plates – the ones you have now might be too big 🙂 With smaller plates, you will probably have smaller portions.

– What kind of snacks are you eating? Try to exchange chocolates and chips with fruits

– Do you continue eating when you feel full?

– Skipping meals is a bad idea. It sounds like a good idea, but many people just feel hungry, snack throughout the day, and overeat for their meals. Eating at regular times can be a first and important change. 3 healthy meals per day are the best option.

– Do you like pudding? Think you can change it with a low fat yogurt?

– Do you eat quickly? Are you ready to hit another portion even before other people are halfway through theirs? Overweight people in most cases eat much faster than skinny people. It is best to learn to chew food longer, and eat slowly.

Advice: 3 meals per day, including breakfast, are a much better option than skipping meals. Eat slowly, chew more. Lay down the knife and fork after every bite.

Change the Food You are Buying

One way to improve your habits is to change what you put into your shopping basket. For example, if you don’t buy cookies, they will not be able to tempt you when you get home. Most food is labeled with information that will tell you what it contains, use that to help you understand what you are eating. Make a shopping list before you go to the supermarket, and stick to it. Keep an eye out for new healthy foods though, you never know when you might find something new that you like.

Advice: Don’t go shopping for food when you are hungry – after meals is the best time. Stay away from temptation by changing the contents of your shopping basket.