Welcome to another JeaKen Video. Before watching the video ,don’t forget to
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be notified whenever we publish a new video. 5 Tips for Long Term Weight Loss Success Losing weight can take a lot out of you, physically,
emotionally, mentally. And many times, once it’s off, you feel
like those calories will never return. But the sad truth is that we easily pack on
the pounds soon after because we fall back into the same negative habits as before. If you’ve lost some weight, follow these
5 smart tips to guarantee that you keep it off for good. 1. Don’t diet
dieters gain back their weight within 6 months to a year. Some even gain more than they lost after they
stopped dieting. So instead of following some 10-week eating
plan, why not change your entire outlook on food? Food shouldn’t be a substitute for anything. That’s the first rule. Food should be eaten for nourishment and sustainability. It should taste good and look good as well
to appeal to all your senses without being loaded with processed sugars and oils. Make it a habit to eat foods rich in fiber,
protein, omega-3 fatty acids, minerals and vitamins, like fruits, vegetables, whole grains,
meat, and fish. These give you the sense that you’re full
for longer, and they contain few calories. Use aromatic vegetables like onions and garlic,
as well as spices and herbs to make your food look, smell and taste delicious. You can also use condiments to add flavor
to your dishes. Another great trick to boost your metabolism
and keep those calories burning all day is to eat small amounts several times throughout
the day. Use small plates and enjoy a nourishing dish
every 3 – 4 hours. This helps maintain blood sugar levels, so
you don’t feel that slump in the afternoon while keeping your energy levels up and calories
at a minimum. Also try to really focus on what you’re
eating. Most of the time, we’re too busy or tired
to notice how our food even tastes. This is one of the worst habits you can have
because it forces you to eat more than you should and leaves you feeling bloated and
heavy. Instead, take a few seconds to appreciate
your food; its texture and smell. Taking in the whole experience of eating allows
you to enjoy your food more without having the need to overindulge and eat more than
you should. Also, never underestimate the power of water. Drinking lots of water daily, especially before
meals, keeps your body hydrated, increases metabolism and helps you burn off more calories. You can add vegetable or fruit slices for
a healthy kick. 2. Strengthen your muscles
As we age, we lose muscle mass which is why it’s crucial to start strengthening your
muscles to prevent fatigue, loss of balance and weak bones. Also, muscle tissue burns more calories, even
when you’re not working out, than fat. Yet another reason to stretch and pump those
muscles. 3. Accept the setbacks
There will be days when you’re faced with difficult decisions, like a party at work
or going out with friends. If you can plan ahead, then you’re one step
ahead of the game. You can fill up on healthy snacks before the
event, or even have something in your bag you can munch on like carrot sticks or a granola
bar. There will also be cravings that gnaw at you
until you can’t take it anymore. More often than not, cravings are never really
about the food. They can be a signal that your body lacks
a certain mineral. For example, when you crave chocolate, what
your body is really saying is that it’s lacking in magnesium. Cravings could also be a reaction to a stressful
day at work, or an emotional problem you’re going through. All cravings last about 20 minutes so find
something to distract yourself; watch TV, read a book, even brushing your teeth will
quickly kill off your craving. 4. Surround yourself with supportive friends
and family People who believe in the same things as you
make it easier to enjoy a healthy, well-balanced lifestyle. They support you and believe in what you’re
doing, and sometimes even take the time to be your workout buddy or prepare meals with
you. And, in turn, they become your accountability
partner so that if, and when, you slip up, you have someone that provides understanding
and support. 5. Exercise
The suggested minimum for maintaining weight loss is 250 minutes per week. This comes down to about 45-50 minutes of
moderate activity for 5 days. While these numbers may seem disheartening,
it’s actually simpler than you may think. Pick an activity you enjoy, as walking, swimming,
gardening, and start at your own pace. You can also mix and match, so you don’t
get bored. To make things even more fun, get a workout
buddy, or join a gym and start meeting new people. After a while, exercising will become a natural
part of your daily routine, and you’ll even start to look forward to it. If you’ve liked the video give it a thumb
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