COMMANDMENTS TO LIVE BY FOR CONSISTENT WEIGHT LOSS.

Trying too hard to lose unwanted kilos and not getting the desired results? The answer is in the affirmative for most, because despite working out and following a diet, we do not end up losing as much weight as we want to. What many do not realise is that those seemingly little things that come to us as naturally as habit, might actually be the reasons we are putting on weight. Here are some tips to keep in mind if you want to see results in your weight-loss programme.

1. Stop reaching for food all the time: Eat mini meals every two to three hours. This keeps your metabolism up and your body does not end up storing fat. Avoid grabbing that cookie/wafer or any finger food in between meals. You can't be actually hungry in less than two hours between meals. If you do, take up any activity that can distract you, like opting for a quick walk.
2. Mindful eating is essential: When you are working and nibbling on French fries, you don't realise when an entire large pack is over. One can avoid this by being mindful of what one eats. Eat only when you are sitting down with your plate and there is no television or computer or phone to distract you. Mindfulness involves being in the moment - so think of the texture, colour and taste of the food on your plate. Chew every mouthful before you reach for the next morsel.
3. Keep away from factors that encourage negative eating patterns: If you stuff your refrigerator with food that is not healthy (but might be yummy), chances are you will end up having all of it in a moment of weakness. So do not stock anything that you know you shouldn't be eating. Also, friends who urge you to have unhealthy snacks and meals should not be encouraged - stay away from them. Opt instead for a supportive group of friends who also lead a healthy lifestyle.
4. Stop eating stuff in tins, cans and plastic bags: Gorging on over-processed food, including those that are frozen, pickled and laced with preservatives, will never allow you to lose weight. Drinking pre-packed juices and foods that claim to be healthy could lead to unwanted consumption of salt and sugar, both of which can be detrimental to your goal of weight loss. Rather, eat real food like organic fruits and vegetables that can help your body function at the optimum level. And when that happens, your body stops storing fat and you are your lean self without much struggle.
5. Eat only when hungry: Eating more than you actually need is one of the major reasons for putting on weight. Nutritionists say that when sitting down for a meal, make sure you stop eating as soon as you are around 80% full, and not till you are bursting at the seams. You should learn to recognise that you have overeaten when you don't start to feel hungry in the next two to three hours (seeming to feel hungry due to stress or just craving something is not proper hunger). If you feel full three hours after your last meal, then it means you have stuffed yourself during the previous meal. Keep that in mind when you sit to eat again and stop before you are too full.
6. Slow and steady wins the race: Practice all the above habits everyday. Do not be hard on yourself and expect overnight results. Consistently following a healthy lifestyle will always hasten your progress towards your goal of a better life. If you miss following something once in a while, it is OK - just make sure you do it diligently the next time.

-Challapalli Srinivas Chakravarthy-

---------------------------------------------------------------