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5 Secrets to Losing Weight 2 .pdf

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The Top 5 Secrets Of Weight Loss
1) Calories (keep track)
Research has shown that those who keep track of their calorie intake
lose weight and keep it off more often than those who don’t.
The reason for this is that when you have to track your calories, you
see the sources of empty calories that are low on nutrients.
To do this accurately, you have to measure out portions – which is
another proven tactic to weight loss.
2) Plan Ahead
We all know how tempting it is to break a diet. Everyone has those
weak moments where it’s hard to make the healthy choice. You have
to identify those moments and plan for them.
No healthy lunch options at work? Pack your own. Normally clean
out the fridge after coming home from work/school? Bring a snack to
eat on the way home.
Spread your meals out throughout the day into smaller portions. This
will boost your metabolism.
3) Fruits & Veggies
Plain and simple. You CAN eat larger portion meals as long as it’s
produce. Fruits and vegetables are low on calories but have plenty of
nutrients, fiber, and water – all of which help you lose weight without
being hungry.
4) Start Moving
I cannot stress this enough. Dieting will not get the job done alone.
Studies have shown that diet+exercise is the most effective way to
knock off pounds and keep them off.
Try to develop a habit of working out 3 to 4 days out of the week.
Take walks. Try being more active throughout the day. Take the stairs
instead of the elevator when possible. Try not to park so close to the
door when shopping or at work. Take the long way to the restroom.
5) Don't Focus Only On The Scale
Remember, working out builds muscle, which weighs more than fat.
While you get fitter you may not see the results you’re looking for on
the scale.
Focus on this. Are your pants looser? Are you more energized? Are
you getting more compliments? How about your blood pressure,
cholesterol, and other markers of chronic disease: Which way are
they moving?
The number on the scale is not the only way to measure success.

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