Want to lose weight and keep it off? Three things to add to your daily routine now – The Sun
IF you're trying to shed the pounds, the decisions you make throughout the day are key.
But there are a few things you can add to your daily routine that can really set you up for success - and maximise your weight loss - according to a new study.
1
Experts analysed almost 5,000 members of WW, formerly known as Weight Watchers, who lost an average of three and a half stone and kept it off for more than three years.
They compared them to a control group of more than 500 people with obesity and who reported not gaining or losing more than half a stone for a period of greater than five years.
And the researchers, from California Polytechnic State University, found three things were key in maximising weight loss in the WW members.
These included making healthy choices, recording what was eaten each day and remaining positive.
Here, we take you through what the researchers found and how to incorporate their tips into your diet...
Eating a healthy, balanced diet and making sure you're not going overboard on calorie intake is integral to losing weight.
In particular, the new research showed that people who made healthy choices and gave up processed foods and sugar were able to stay on track with their weight loss journey.
Suzanne Phelan, a public health professor who led the study, said:"People who maintained their successful weight loss the longest reported greater frequency and repetition in healthy eating choices.
"Healthier choices also became more automatic the longer people continued to make those choices.
"These findings are encouraging for those working at weight loss maintenance. Over time, weight loss maintenance may become easier, requiring less intentional effort."
The experts found that recording the food you eat is key when it comes to blitzing body fat.
In particular, the WW members who tracked their food daily lose more weight compared to those who didn't.
There are plenty of free apps you can download including MyFitnessPal, which calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods.
The best weight loss apps to help you shed pounds fast
1. MyFitnessPal - calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods - including many restaurant dishes that are not always easy to track.
2. LoseIt! - generates your daily calorie needs and a personalised weight loss plan through an analysis of your weight, age and health goals.
3. Edo - helps you better navigate all the different groceries while you're out food shopping.
4. Yummly - analyses your dietary preferences, cooking abilities and favourite food to give you a list of recipes that would fit your taste and lifestyle.
5. Beachbody UK - provides dozens of easy-to-follow meal plans and recipes that you can customise to reach your fitness goals.
6. FitYou - allows you to challenge your mates or family to join in and help your weight-loss journey.
7. Happy Scale - helps you understand why that figure can fluctuate, including hormonal fluctuations and poop habits.
8. Couch to 5K - gets people who have never run before off the sofa and burning calories.
It will also help you understand how the portions of food you eat each day stack up in comparison to one another.
One of MyFitnessPals useful features is its barcode scanner, which is a hassle-free way to enter the nutrition information of some packaged foods.
It also has a message board where you can connect with other users to share tips and success stories.
Positive thinking and remembering past successes can play a significant role in weight loss efforts, researchers found.
Positive thoughts are particularly motivating while a negative attitude can make losing weight difficult - if not impossible.
Beating yourself up every time you eat the wrong foods, obsessing about what you cant eat and approaching your exercise routine with a sense of dread are all ways that negative thought patterns can sabotage your weight loss journey.
However, acknowledging those feelings and those thoughts into something more positive can actually help you reach your goals.
Successful weight loss is associated with a variety of health benefits
WW members are encouraged to keep goals, inspiring images, affirmations and quote cards where you can see them.
They're also told to celebrate every "win" - no matter how small they seem.
So if you said no to a second slice of pizza, or skipped that slice of cake during your lunch break - you need to give yourself the credit you deserve.
There you have it - if you incorporate these three things into your daily routine you're bound to stay on track with your weight loss journey.
As Dr Phelan, lead author of the study, published in the journal Obesity, said: "Successful weight loss is associated with a variety of health benefits.
"The improved quality of life observed among the successful weight losers in this study may serve as an important motivator for people working at long-term weight management."
Read more:
Want to lose weight and keep it off? Three things to add to your daily routine now - The Sun
- How To Lose Weight Fast - Weight Loss Pills - Alli Diet Pills Reviewed - Appetite Suppressant [Last Updated On: May 7th, 2011] [Originally Added On: May 7th, 2011]
- How To Lose Weight Fast Home Workout - Quick Belly Fat Burning Exercises - Under 15 Minutes [Last Updated On: May 31st, 2011] [Originally Added On: May 31st, 2011]
- How to Lose Weight Fast - The truth about Fat Burning Foods and Weight Loss Programs [Last Updated On: June 1st, 2011] [Originally Added On: June 1st, 2011]
- Part 1 of How to lose weight fast in 10 days [Last Updated On: June 2nd, 2011] [Originally Added On: June 2nd, 2011]
- Fastest Weight Loss Plan [Last Updated On: July 11th, 2011] [Originally Added On: July 11th, 2011]
- How To Lose Weight Fast By Grazing (BBC NEWS REPORT) [Last Updated On: July 17th, 2011] [Originally Added On: July 17th, 2011]
- Fast Weight Loss workout exercises to lose 5 lbs. a week [Last Updated On: August 9th, 2011] [Originally Added On: August 9th, 2011]
- How to Lose Weight Fast - Remaining Motivated is the key! [Last Updated On: August 27th, 2011] [Originally Added On: August 27th, 2011]
- How to lose weight fast and keep it off [Last Updated On: September 1st, 2011] [Originally Added On: September 1st, 2011]
- 3 Ways To Lose Weight Fast [Last Updated On: September 4th, 2011] [Originally Added On: September 4th, 2011]
- How To Lose Weight Fast and Safe [Last Updated On: September 29th, 2011] [Originally Added On: September 29th, 2011]
- foods to help lose weight | diets to help lose weight | help lose weight fast [Last Updated On: October 2nd, 2011] [Originally Added On: October 2nd, 2011]
- How To Lose Weight Fast and Easy - One Year Later [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- OMG How to lose weight fast - My best diet tips revealed [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- How to (lose weight) fast (I lost 30 pounds) - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How To Lose Weight Fast - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How To Lose Weight Fast. The Danger Of Fast Weight Loss - Video [Last Updated On: October 17th, 2011] [Originally Added On: October 17th, 2011]
- How to Lose Weight Fast - Lose 30 Pounds in 2 Months! - Video [Last Updated On: October 20th, 2011] [Originally Added On: October 20th, 2011]
- Tips For Rapid Weight Loss ( How to Lose Weight Fast ) - Video [Last Updated On: October 20th, 2011] [Originally Added On: October 20th, 2011]
- Weight Loss Diet - 7 Day Belly Blast Diet - Video [Last Updated On: October 20th, 2011] [Originally Added On: October 20th, 2011]
- How To Lose Weight Fast Easy Healthy, lose 30 Lbs in 30 days - Video [Last Updated On: October 20th, 2011] [Originally Added On: October 20th, 2011]
- how to lose weight fast for kids - Video [Last Updated On: October 21st, 2011] [Originally Added On: October 21st, 2011]
- Lose Weight Fast in 2 Weeks? I'm Mad! Lose Weight Now-22 Lbs in 2 Weeks - Video [Last Updated On: October 26th, 2011] [Originally Added On: October 26th, 2011]
- LOSE WEIGHT FAST WITH RAW FOODS (FRUITS and VEGETABLES) - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- How to lose weight fast, workout routine - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- How to Lose Weight Fast in a Month or Less - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- How To Lose Weight Fast - Guaranteed - Video [Last Updated On: November 6th, 2011] [Originally Added On: November 6th, 2011]
- Best Weight Loss Programs for Fast Weight Loss - Video [Last Updated On: November 9th, 2011] [Originally Added On: November 9th, 2011]
- How to Lose Weight Fast and How to lose Belly Fat - Video [Last Updated On: November 16th, 2011] [Originally Added On: November 16th, 2011]
- How To Lose Weight Fast in 3 Weeks - Video [Last Updated On: November 17th, 2011] [Originally Added On: November 17th, 2011]
- Swami Ramdevs Tips For Curing Paralysis, Polio Part 1 - Video [Last Updated On: November 17th, 2011] [Originally Added On: November 17th, 2011]
- Tips For Rapid Weight Loss 2012, guaranteed( How to Lose Weight Fast ).flv - Video [Last Updated On: November 26th, 2011] [Originally Added On: November 26th, 2011]
- How To Lose 10 Pounds In A Week-How Lose 10 Pounds In A Week Easy - Video [Last Updated On: December 18th, 2011] [Originally Added On: December 18th, 2011]
- Lose Weight Fast - 3 Tips For Massive Results - Video [Last Updated On: December 18th, 2011] [Originally Added On: December 18th, 2011]
- How To Lose Weight Fast and Get Sexy Flat Abs - Video [Last Updated On: December 26th, 2011] [Originally Added On: December 26th, 2011]
- How to Lose Weight Fast and Easy / How to Lose Belly Fat Fast for men / women teenagers - Video [Last Updated On: December 26th, 2011] [Originally Added On: December 26th, 2011]
- 3 Tips to Lose Weight Fast and Keep it off! - Video [Last Updated On: December 26th, 2011] [Originally Added On: December 26th, 2011]
- Lose Weight Fast | Diets For Quick Weight Loss - Video [Last Updated On: January 1st, 2012] [Originally Added On: January 1st, 2012]
- How To Lose Weight Fast by Ervin Ruhe Jr - Video [Last Updated On: January 7th, 2012] [Originally Added On: January 7th, 2012]
- How to Lose Weight Fast - Learn how to lose weight in 10 days - Video [Last Updated On: January 20th, 2012] [Originally Added On: January 20th, 2012]
- Weight Loss Success: Mark D. Rucker Made Small Changes And Lost 100 Pounds [Last Updated On: January 31st, 2012] [Originally Added On: January 31st, 2012]
- How to Eat Out at Restaurants Without Putting on the Pounds [Last Updated On: February 2nd, 2012] [Originally Added On: February 2nd, 2012]
- Don’t Roll Your Eyes at my Food Photos! [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- Gastric Bypass 'is not a cosmetic surgery' [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- 10 "Kick Ass" Weight Loss Secrets - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- How To Lose Weight Fast | Lose 20lbs in 30 Days | Fat Burning Workout | Part 3 of 4 by HASfit 083111 - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- effective! how to lose weight fast weight loss tips - Video [Last Updated On: February 7th, 2012] [Originally Added On: February 7th, 2012]
- Best Way To Lose Weight Fast And Remain Healthy.avi - Video [Last Updated On: February 8th, 2012] [Originally Added On: February 8th, 2012]
- How to Lose 10 Pounds Forever [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Salamat Dok: Lose 400 calories in 4 minutes! [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- From Fit to Fat: Losing Fattitudes to Lose Weight [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Do not starve yourself to lose weight: researcher [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Primary care program helps obese teen girls manage weight, improve body image and behavior [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- New Program Helps Teen Girls With Weight Issues [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Primary Care Intervention Helps Obese Teen Girls Manage Weight, Improve Body Image, and Change Behavior [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- How to Fight Type 2 Diabetes [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- newsitaliapress.it [Last Updated On: February 16th, 2012] [Originally Added On: February 16th, 2012]
- Why is it so hard for kids to lose weight? [Last Updated On: February 16th, 2012] [Originally Added On: February 16th, 2012]
- New Book, "Lose Weight Without Dieting or Working Out", Soars to Number 1 on the Amazon Bestseller Charts [Last Updated On: February 16th, 2012] [Originally Added On: February 16th, 2012]
- Healthy Living: Bariatric surgery [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]
- Asselstine and Cipolletta Make Weight - Battle of Undefeated Prospects Saturday night in Montreal [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]
- Booze, fast food go just fine with Chubster diet [Last Updated On: February 19th, 2012] [Originally Added On: February 19th, 2012]
- Lose Weight Fast In 14 Days With The Lemonade Diet - Video [Last Updated On: February 20th, 2012] [Originally Added On: February 20th, 2012]
- How to Lose Weight FAST at home! - Video [Last Updated On: February 20th, 2012] [Originally Added On: February 20th, 2012]
- How To Lose Weight Fast In 90 Days-3 Powerful Tips To Lose Weight Fast - Video [Last Updated On: February 20th, 2012] [Originally Added On: February 20th, 2012]
- It's official: It's hard to shed fat [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]
- It's official: It's hard to lose weight [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]
- Nicole's doggie diet dilemma [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]
- 5 reasons to stop eating out [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]
- Glee’s Amber Riley Drops 2 Dress Sizes [Last Updated On: February 25th, 2012] [Originally Added On: February 25th, 2012]
- Amber Riley Vs. Jennifer Hudson: A Look at Their Weight-Loss Journeys [Last Updated On: February 25th, 2012] [Originally Added On: February 25th, 2012]
- 2012 NFL Mock Draft: How the Combine Will Shape the First Round [Last Updated On: February 25th, 2012] [Originally Added On: February 25th, 2012]
- TOP 7: Easy ways to get rid of TUMMY FAT [Last Updated On: February 27th, 2012] [Originally Added On: February 27th, 2012]
- Stan Harrison: Lose weight with your own indoor fitness track [Last Updated On: February 27th, 2012] [Originally Added On: February 27th, 2012]
- Simplify Life – Part 6 [Last Updated On: February 27th, 2012] [Originally Added On: February 27th, 2012]
- HealthTalk: Energy Slumps and Eating; Exercise with Arthritis [Last Updated On: February 28th, 2012] [Originally Added On: February 28th, 2012]
- How to curb your app-etite [Last Updated On: March 1st, 2012] [Originally Added On: March 1st, 2012]
- Foster off to fast eginning [Last Updated On: March 1st, 2012] [Originally Added On: March 1st, 2012]
- Boost your eating habits [Last Updated On: March 2nd, 2012] [Originally Added On: March 2nd, 2012]
- Lion starters lean on role players [Last Updated On: March 2nd, 2012] [Originally Added On: March 2nd, 2012]