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For most people, weight loss is only a temporary event of losing weight and these individuals will be a bunch of weight immediately after a brief success. They are considered to be unsuccessful because they lack information and knowledge, permanent weight loss. The good news is that studies have shown a lot of valuable tips that can help you lose weight permanently. This article will give you the top 10 tips that you can use to achieve the body that you have dreamed about.

1: Exercise

Exercise is the most important element in a successful and permanent weight loss you keep your weight. Exercise should be effective, one must use a minimum of 30 minutes per session, 5 days a week in duration. A recent study, if you exercise for 10 minutes 3 times a day is as good as one 30 minute session. With that in mind, there is no reason to give yourself an excuse not responsible for the exercise. " Try walking around the neighborhood with your spouse on a daily basis or join your local gym aerobics class. When you start to exercise, you'll feel more energetic, less stressed and will eventually become "addicted" to carry out

2: Weight training

Weight training is beneficial for weight loss in a slightly different way of exercise. When you're doing more weight training, you will gain more muscle tissue, and you will burn more calories. Fat is not active tissue compared with muscle. Muscular self-care, it is "burned" a lot of calories each day. And jogging can help shed a large amount of calories, your muscles will help you increase your metabolism, even when resting.

3: Keep a food diary

Keeping a food diary is very useful for weight loss. Save what you have to eat every day and how much, how hungry you are before you eat and how you feel emotionally at the time. A food diary can help you identify emotions and behaviors that will help you too much to eat and it will help you get to know your food portion sizes. Read through your food diary often and try to make your meals healthier. A food diary will help you to be more focused and committed to your weight loss goals.

4: Be Healthy

Successful long-term weight loss is when you are motivated to be healthier and not just want to be slim. Choose foods that help you become healthier. Use the food pyramid to select the quantity and type of food that you should eat each day to give your body the necessary nutrients to be healthy

5: Find out why you overeat

When you are stressed at work, bored, lonely, angry or even depressed, you tend to overeat. To be successful for a long tern weight, you have to learn to deal with emotions without food. Studies have shown that people who can control their emotions without eating more successful long-term weight loss than those who simply diet and exercise, but they could not control their emotions. "Emotional eaters and chronic over-eaters can seek help from a psychologist or licensed counselor in your area

6: Join Weight Loss Support Group

Get the support and encouragement of other diets, the error is the key to successful long-term weight loss. Take care of the weight loss programs and resources in their fields, or you can also check with your local hospital to see if they are diet programs or groups that you can join

7: Weight loss and portion control

Restaurants today offer "Super Size" food and huge portions of food. Be careful how much you eat in one meal. You can simply ask for a smaller part of your favorite dish, or you can eat half your food in a restaurant, and the rest of the house. When you feel full stop eating, rather than trying to complete their great size portions of food and eat until full.

8: Lose weight slowly

Do not start celebrating, but if you lose 15 pounds in two weeks, because when you lose weight quickly, chances are, you tend to lose muscle and water, not fat. Muscle tissue is important to keep our metabolism high. When you lose muscle, the amount of calories that you lose on a daily basis is also reduced. Successful weight loss is when you lose your weight slowly. Go to lose no more than 2-3 pounds a week. One pound of weight equals 3,500 calories. Shedding 250 calories per day, 250 calories per day through exercise and eliminate from your daily diet, you can lose at least one pound of fat per week at most.

9: Eating slowly

Thin people usually takes a very long time to finish your food, or they do not even finish their meals. You can not stop eating slowly, because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full of those extra pounds. Those who eat quickly will tend to overeat and calories that you consume the number can vary greatly depending on how quickly you eat. So, eat slowly and take your time to enjoy every bit of their own food.

10: Weight loss through eating less fat - but do it wisely

Decreasing consumption of fatty foods to your meals can help you with your weight loss goals. That's because there are 9 calories per gram of fat and carbohydrates or protein, there are only 4 calories per gram.Do note that restrict fat is not only eating more fat-free foods. Please note that there is a fat-free food calories too much, and sometimes even fat-free foods have the same number of calories as fat "foods. So, you will gain weight if you consume more calories than your body uses. You will definitely lose weight if you eat less fat, but you will lose weight if you replace the low-fat foods with high amounts of fat.

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