Practical guidelines for losing weight
Diet and weight loss is not easy. If it were, the rates of overweight and obesity would be much lower. But many dieters manage to lose weight and change their body shape by following a sensible weight loss diet that offers slow and constant weight loss and regular exercise. To help you lose weight, here are some practical guidelines for both diet and exercise, as well as some questions to ask about the attitudes and benefits of weight loss.
Why do you want to lose weight?
Did you have a good idea why you want to lose weight? It may be helpful to look at it in terms of what your weight or body shape prevents you from doing now. Make sure you think of benefits other than changes in appearance, such as health benefits or having the energy to do more with the family. Even the statistic that obesity can take 9 years off a person's life expectancy can be very motivating.
Practical guidelines for losing weight
Diet and weight loss is not easy. If it were, the rates of overweight and obesity would be much lower. But many dieters manage to lose weight and change their body shape by following a sensible weight loss diet that offers slow and constant weight loss and regular exercise. To help you lose weight, here are some practical guidelines for both diet and exercise, as well as some questions to ask about the attitudes and benefits of weight loss.
Why do you want to lose weight?
Did you have a good idea why you want to lose weight? It may be helpful to look at it in terms of what your weight or body shape prevents you from doing now. Make sure you think of benefits other than changes in appearance, such as health benefits or having the energy to do more with the family. The statistic that obesity can take 9 years off a person's life expectancy can also be very motivating.
Are you ready to lose weight?
Answer true or false:
- I thought carefully about why I want to lose weight
- I want to lose weight for myself, not for other people
- I am ready to make an effort to change food and activities every week to lose weight
- I appreciate that I have to make changes in attitude and lifestyle for the long-term success of weight loss
For every "fake", think again. It is a sign that you may not be ready to lose weight in a way that will lead to long-term weight control.
What's the best way to lose weight?
There is no "better" way to lose weight. Don't forget to speak to your doctor to establish a weight loss plan.
How To Lose Weight Safely - Dietary Guidelines
Eat fewer calories
The best formula for losing weight is to reduce the number of calories that are obtained by increasing physical activity every day. Depending on how active you are, you may need between 1,500 - 2,500 calories per day. A safe plan is to eat 300 to 500 fewer calories per day to lose 1-2 kg per week.
Practice portion control
Eat small quantities of food with each meal. Let go of the "clean plate club" membership. Don't think you have to eat everything on the plate, even when eating out. You can also try eating smaller meals during the day, rather than three large meals.
Lose weight slowly
It is best to aim to lose 1/2 or 2 pounds a week. By improving your eating and exercise habits, you will develop a healthier lifestyle. And this will help you control your weight over time. You will also reduce your chances of getting heart disease, high blood pressure and diabetes. Crash diets can reduce pounds faster, but they can make you gain even more pounds than you lose after stopping the diet.
Eat less fat and sugar
This will help reduce the number of calories you eat every day. Select foods whose labels indicate low, light or reduced to describe calories or fat, including dairy products and cheese. Eat lean types of meat, poultry and fish. Eat less sugar and less sweets (don't forget that soda and juice can contain a lot of sugar). Drink less alcohol
Eat a wide variety of foods
Eat a wide variety of foods, including starches and dairy products. This helps your body get the nutrients and vitamins it needs to be healthy. Include lots of vegetables, fruits, grains, and whole grains every day. Don't skip dairy products - there are many milks, yogurts, cheeses, ice creams and other low-taste, low-fat, and low-fat products. Adequate calcium intake is necessary for all women to prevent bone loss. For advice on healthy eating
Treat yourself from time to time
When we try to lose weight, we all feel tempted to "cheat" by eating a rich and favorite food, such as cakes or cookies. But sometimes it can be helpful to eat a small amount of a favorite food. This can keep you from wanting and overeating if you “cheat”.How to Lose Weight - Take Regular Exercise
Regular physical activity is an important part of effective weight loss and weight maintenance. It can also help prevent several illnesses and improve your overall health. No matter what type of physical activity you do - sports, planned exercise, housework, gardening or work-related tasks - all are beneficial. Studies show that even the most inactive people can achieve measurable health benefits if they accumulate 30 minutes or more of physical activity per day.
Research regularly shows that regular physical activity, combined with healthy eating habits, is the most effective and healthiest way to control your weight. Whether you are trying to lose weight or keep it off, you need to understand the important role of physical activity and include it in your lifestyle. For more information on the right types of exercises for weight loss.Thanks
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