Lose Weight Forever

Edited by Donna, Eng, Maria

Learn how to prevent rebound weight gain.

It's one thing to lose weight, but quite another thing to keep it off for good. Good sources of dietary fiber that you should have every day include whole grain cereals and breads, any type of berry, apples, kiwis, popcorn, nuts, brown rice, baked potato with skin and all kinds of vegetables.

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Steps You Should Take to Make Sure You Will Never Suffer From Rebound Weight Gain

  1. 1
    Drink at least ten glasses of water a day, but do not eat too much sodium during the day as you do this or your result will be weight gain
    .
    Drinking at least ten glasses of water a day helps flush your system and also keeps your endocrine system in good working order. However, if you consume a lot of high sodium foods or salty treats with it you risk suffering from bloat.
    Alwyas drink a lot of water, instead of cola or other drinks..
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  2. 2
    Drink only tea or coffee, either hot or cold and stay away from juices, colas and all diet drinks
    .
    Juices and colas are too sweet and cause metabolic issues that can trigger your body to turn the sugar into fat. This is very hard on the pancreas and liver and can lead to obesity. The artificial sweeteners in diet drinks cause bloating and are considered to be hormone disruptive that interfere with the regular actions of the metabolism. A benefit of drinking coffee or tea, especially in the morning, is that it jump-starts your metabolism.
    Black tea wll help you keep the pounds off forever.
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  3. 3
    Eliminate all artificial sweeteners from your diet and substitute Stevia, Truvia, Xylitol, honey or molasses instead
    .
    Never consume Sucralose (Splenda), Saccharin (Sugar Twin, Sweet'N'Low), Aspartame (Equal, Nutrasweet), Acesulfame potassium (Sunett, Sweet One), Neotame and Advantame. Artificial sweeteners are hormone disruptive and they may cause bloating, weight gain and eventual irreversible obesity.
    Stay away from artificial sweeteners.
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  4. 4
    Buy certified organic greens for your salads and garnishes, especially when you are buying lettuce
    .
    Produce is often sprayed with a fungicide called Triflumizole. This toxin disrupts the action of hormones necessary for the efficient operation of the metabolism and causes creeping and permanent weight gain and eventual obesity.
    Eat certified organic greens, preferably locally grown.
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  5. 5
    Do not buy grocery produce that is known to be contaminated with pesticides and insecticides and try to buy only organic locally grown produce that is fresh from the farm
    .
    If you must buy fruit in the grocery store stay away from peaches, apples, grapes, nectarines, strawberries and grapes. If you must buy vegetables in a grocery store stay way from cherry tomatoes, snap peas, potatoes, hot peppers, cucumbers, spinach and celery, as they are the produce items most likely to be contaminated with insecticides and pesticides.
    Dusty looking grapes could be contaminated with pesticide.
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  6. 6
    If you eat beef, buy only organic grass-fed beef
    .
    Otherwise, you are eating meat that has been raised with antibiotics and hormones. These hormones throw the metabolism of humans off and cause weight gain.
    Organic grass beef is the best choice to make if you must eat meat.
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  7. 7
    Make sure that you are eating at least thirty grams of fiber a day
    .
    Fiber helps slowly down the way fats and sugars impact your bloodstream and helps to prevent starches from turning into fat. Make sure any bread or crackers that you consume are made from whole grains.
    Whole grain breads are the better to eat than starchy white breads.
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  8. 8
    Eat a diet that is very low in carbohydrates to keep your blood level sugars in check
    .
    A rule of thumb that works for this is to avoid all white foods such as pasta, white bread, white rice and potatoes. To avoid weight gain, eat foods that are plant based and low in carbohydrates such as organic vegetable and fruits.
    Cut out all simple, starchy carbs to keep the weight off forever.
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  9. 9
    Eliminate sugar from your daily diet and try not to eat foods that have more than 12 mg of sugar unless it is fresh organic fruit
    .
    Read all labels and stay away from any ingredient that ends with the suffix "ose" such as sucrose, glucose or fructose. Eating sugar damages your insulin receptors over the long term, which in turn causes insulin resistance and weight gain that can no longer be reversed.
    Avoid foods like cake, which can play havoc with your blood sugar.
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  10. 10
    Stop salting your food
    .
    Do not use salt substitutes, which although salt-free, also tend to be very high in sodium. Eating too much salt can cause havoc with your kidneys and also cause liver damage. It also causes bloating, especially around the midriff.
    Stop salting to your food to keep the pounds off.
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  11. 11
    Stop consuming hidden sodium in your food by reading ingredient labels
    .
    Sodium causes water retention and sabotages the endocrine system's ability to flush fat out of tissues. Be aware that salt also masquerades under baking soda, baking powder, monosodium glutamate (Message), disodium phosphate or NA.
    Baking soda is a less obvious source of sodium.
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  12. 12
    Include potassium-rich foods in your diet as this encourages the body to eliminate sodium and bloating
    .
    Foods that help rebalance your body's potassium and sodium levels include cantaloupe, dandelions, nettles, bananas, beans, squash, spinach, lentils, papaya, cantaloupe and raisins.
    Cantaloupe is a good source of potassium.
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  13. 13
    Be sure to eat a diet that contains healthy fats
    .
    The fats found in eggs, lean meat, chicken, fish, nuts, peanut butter, olive oil, canola oil and avocados help your body metabolize proteins and prevent the sugars in carbohydrates from causing the insulin reactions that cause rebound weight gain. Avoid foods that are unhealthy fats such as bacon fat, saturated fat, meat fats, butter, margarine, mayonnaise and creamy sauces and dressings.
    Be sure to eat a diet rich in healthy fats.
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  14. 14
    Be sure to eat a lot of leafy greens every day such as spinach, kale and arugula
    .
    These greens are very rich in magnesium and help lower blood sugar and insulin levels.
    Be sure to eat leafy greens every day.
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  15. 15
    Eat a larger, nutritionally well-balanced breakfast every day that includes grains, protein, a diary or nut milk or nuts and fruit or juice
    .
    One of the worst things you can do is skip breakfast because it creates cravings for foods later in the day. The fact that skipping meals creates feelings of starvation can also cause cravings, carbs, or a desire to satiate you with binge eating. The reason this happens is because starving yourself causes your body to produce elevated levels of the ghrelin, the hormone responsible for triggering hunger.
    Porridge with blueberries.
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  16. 16
    Eat a very small sweet treat just after breakfast or mid-morning on your coffee break
    .
    This can help prevent cravings and binge eating later on in the day when your metabolism is a bit slower. Good choices include treats that have a lower sugar content such as an oatmeal cookie, a shortbread cookie, a yeast-risen doughnut with a glaze, carrot cake, zucchini cake or chocolate cake made with avocado. If possible, choose treats made with organic ingredients and that do not have sugar listed as the first ingredient on the nutrition label.
    Oatmeal cookies are a good snack to have if you want to keep your weight down.
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  17. 17
    Before eating a meal, fill up first by eating a cup of warm soup
    .
    This helps you feel full and prevents you from eating too much at lunch or dinner. Choose a high fiber soup such as squash, carrot or sweet potato. A cup of soup is also a good choice for a snack.
    Drinking a cup of soup before a meal can help prevent you from eating too many calories at lunch or dinner.
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  18. 18
    Eat or drink two to four servings of organic dairy products a day to ensure that you get at least 12,000 mg of calcium in your diet
    .
    The butyrate in low-fat dairy products helps keep weight off. However, do not practice this step if you are lactose intolerant or buy lactose-free dairy products. Aside from dairy products, calcium can also be found in oysters, mussels, green beans, tofu, almonds, bok choy, broccoli, legumes and sardines.
    Eating Greek Yogurt can help you lose weight.
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  19. 19
    Do not buy any product that contains lists emulsifier as an ingredient, These are made from binding agents that are chemicals and they are found in mayonnaise, salad dressings and powdered mixers and sauces
    .
    Emulsifiers are also used to improve the texture of all kinds of packaged goods.
    Avoid foods with emulsifiers such as mayonnaisse.
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  20. 20
    Avoid drinking plastic containers that domain Biphenyl-A (BPA)
    .
    It is now well known that BPA disrupts pancreatic function and causes the insulin resistance that leads to obesity. This kind of plastic is found in water bottles, plastic storage containers and all kinds of bags.
    Avoid drinking water from plastic bottles.
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  21. 21
    Take 400 grams of NAC (N-Acetyl Cysteine acid three times a day with a meal
    .
    This supplement helps your body produce a substance called Glutathione which helps repair damaged insulin receptors from previous episodes of weight gain. Glutathione also helps remove hormonally disruptive toxins from the blood that could be affecting the way your body deals with sugar and starches.
    Take NAC to help remedy insulin resistance, which can lead to weight gain.
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  22. 22
    Eat a half a cup of Japanese seaweed a day
    .
    Seaweed contains minerals that help keep your thyroid and pituitary gland and thus keep your metabolism in good shape. Seaweed also contains probiotics that help keep your guts healthy.
    Seaweed helps prevent weight gain by supporting the health of your thyroid.
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  23. 23
    Snack on nuts and seeds in the shell
    .
    Pistachios, peanuts and sunflower seeds in the shell take longer to eat and help prevent mindless binge eating, because they force you to slow down. Nuts and seeds are also a high protein snack that has a great deal of fiber and protein.
    Pistachios are a good source of fatty acids and protein.
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  24. 24
    Pair fruit with a protein to enjoy a highly nutritious low-calorie, low glycemic snack
    .
    This is filling and can help fuel you through a busy afternoon and satisfy hunger with only 200 or so calories. A cup of skim milk with an apple or two ounces of cheddar with a pear are good examples of such a pairing. Another good example would be avocado with cottage cheese or strawberries with yogurt.
    Cheddar cheese paired with apples.
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  25. 25
    Avoid drinking beer and wine
    .
    A single serving of beer or wine is usually 125 calories or more, which quickly adds calories to a daily diet. Alcohol also stimulates the appetite, making you crave snacks, especially ones high in sodium, which may cause bloating and weight gain.
    To avoid weight gain, don't drink beer or wine.
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  26. 26
    Stay away from fad diets
    .
    If you gain a few pounds, do not try to compensate for them with a fad diet that involves calorie deprivation or eating a single food for days. Instead, find a way to increase a calorie deficit in your daily routine of at least 500 calories. You can do this by exercising more or eliminating a food that causes weight gain.[ [[Image:stay away fad diet_86197.jpg|center|frame|Stay away from fad diets, as they often fail and the result is rebound weight gain.|630px]]
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  27. 27
    Never order anything at a restaurant with "the works." Instead, practice minimizing the calories, sodium and fat in a fast food or restaurant meal by subtracting the top bun of a hamburger, only having one condiment or asking for the meal with no cheese or sauce.
    Eat your burger with one topping and skip the top half of the bun.
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  28. 28
    Be aware that there are many different ways to lose calories such as doing housework, taking the stairs instead of the elevator and biking, instead of walking to work
    .
    Housecleaning, washing the car and window-shopping can also be ways to take off the inches and pounds.
    Doing housework can help work off calories.
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  29. 29
    Perform your heaviest exercise in the morning instead of in the afternoon or at night
    .
    This helps bring you into a calorie deficit at the beginning of the day. Your body will already be burning calories for you even before you begin to eat breakfast and put you ahead of the game in terms of calorie expenditure for the rest of the day
    Working out in the morning burns off the most calories.
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  30. 30
    Practice interval and strength training at least three times as week for at least twenty minutes per session
    .
    The mild weight lifting and resistance training involved with this type of exercise helps to build lean muscle, which in turn helps burn off fat. Practicing this often helps your body burn calories, even when it is at rest.
    Lifting 41817.jpg
    Lifting weights can help you lose weight.
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  31. 31
    Take a walk, swim or run every day for at least two hours every day
    .
    Aerobic exercise in fresh air helps to burn off calories because it increases your metabolic rate and keeps your body in motion.
    Swimming every day can help you keep the weight off forever.
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  32. 32
    Get at least eight hours of sleep a night and be sure to go to bed and get up at the same time every day
    .
    This helps your body get the rest it needs to reset your metabolism for the next day so that it works efficiently.
    Sleep well to avoid gaining weight forever.
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  33. 33
    Listen to your body and take a nap if you need it
    .
    Fatigue can make you feel hungry and like you need to fuel your energy levels, when really what you need is a rest. People who are tired also tend to do more binges eating than those that do not because it makes them feel more alert and awake. Sugar binges are often triggered by extreme fatigue.
    Taking naps when you need them can help you lose weight.
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  34. 34
    Eat only when you are hungry
    .
    If you are at a party do not feel that you have to sample every snack. The same goes for when you are at restaurant. You do not have to order an entrée when all you feel like is an appetizer.
    Control an urge to sample every treat on the party platter.
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  35. 35
    Make your meals ahead and store them in the refrigerator or freezer
    .
    This way you always have a healthy diet-friendly meal on hand to eat and you are not tempted to order out or eat out because you are too tired to cook.
    Make your meals ahead to keep you from eating take-out food.
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  36. 36
    Avoid situations that might encourage mindless snacking
    .
    This includes activities like being on social media all day or watching television in bed, while eating. The more your mind is capture by something else, the more like you are to eat without really noting how much you are eating and this adds a lot of calories to your daily diet.
    Avoid activities that cause you to mindlessly eat, like watching television.
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  37. 37
    Weigh yourself every day
    .
    Being mindful of your weight by noting that this daily can help you stay on track and avoid pounds and inches from sneaking up on you. It is a lot easier to note and lose two pounds now then it will be to lose ten pounds a month from now. Keep your eyes on the scale and write down your progress from day to day. If day-to-day weighing does not suit you then weigh yourself at least once a week on an accurate scale.
    Weighing yoursel every day can help keep the weight off.
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  38. 38
    Hang out with kindred spirits who are also interested in staying healthy and stay away from negative people with no interest in your personal goals
    .
    Positive reinforcement of your lifestyle also means being encouraged and supported by a close circle of friends that are also interested in maintaining a lower weight.
    Hang out with kindred spirits who have lifetime health goals similar to yours.
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Tips and Tricks

Stay away from eating baked goods with visible sugar to help keep your calories low.

  • Avoid baked goods with visible crystal or icing sugar sprinkled on top as is sometimes found on top of donuts and cakes to avoid the kind of glycemic reactions that can cause weight
  • Bran cereal is an especially good source of fiber
  • Choose brown, red, wild or black rice instead of white or pink rice to make sure hat you are getting a great deal of fiber
  • Although popcorn is a great source of fiber, stay away from microwave popcorn as the Teflon coating inside of the bag contains toxins that cause hormonal disruptions and consequent weight gain
  • If you are woman, taking 400 IUs of Evening Primrose oil every day can help prevent rebound weight gain due to hormonal issues such as perimenopause or menopause
  • If you are diabetic or suffer from metabolic resistance, eat cauliflower instead of white potatoes with skin as a source of fiber to prevent spikes in blood sugar and weight gain
  • You do not always have to buy organic fruit as there are some that are raised without pesticides and sold in grocery stores including avocados, mangos, papayas, kiwi, cantaloupe, kiwi and honey dew melons.
  • You do not always have to buy organic vegetables, as there are some that are grown without pesticides and these include sweet corn, cabbage, sweet peas, onions, asparagus, eggplant and cauliflower.
  • If you suffer from inflammation and also have weight gain then you may benefit from eating in a vegan manner to help you lose weight as meat causes inflammation
  • If you must have wine with meals, drink 1/3 of what you usually would and realize that many wineglasses are much larger than they need to be, holding three glasses of wine, which is almost 400 calories, whereas the normal portion for a glass of wine with dinner should only be about 125 calories

If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.

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Article Info

Categories : Weight Loss

Recent edits by: Eng, Donna

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