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Winning Weights: Sensible Weight Loss Principles To Live By. Have you ever lost weight and then watched the pounds creep back on? Do you think of good- tasting food as something you must avoid when dieting? Are you still searching for that miracle weight- loss plan?
If you've answered yes to any of these questions, you're not alone. And you've probably been unsuccessful at long- term weight control. Unfortunately, many people who try to lose weight don't understand that successful weight control requires fewer calories and regular exercise, combined with healthy eating habits that can be maintained for life. When losing means winning. Approximately 5. 4 million Americans, one out of every four people, are currently dieting. It is estimated that 3.
Americans are overweight. What are the benefits of reaching proper weight? According to the National Institutes of Health, people who are obese (more than 2. Achieving a healthy weight reduces health risks. It also makes you feel better - - more energetic and more confident. It is important to understand your weight loss needs.
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Ideally, both you and your physician should determine if you need to lose weight. If so, how far off are you from your ?
If you're close to your goal, you may not need to start a full- scale weight- reduction program. If you're more than 2. One of the first steps to weight- loss success is to evaluate how you feel, both physically and emotionally, then establish realistic goals. If you want to lose weight, set several short- term goals, and reward yourself (with non- food rewards) each time you make progress. Remember, even small weight losses have been shown to be beneficial. Should you reach a plateau that you cannot get past, perhaps you need to reevaluate your weight goal. Nothing worth winning is easy.
The Overnight Diet causes weight loss. Too many people are trying to make quick bucks from these desperate dieters. 10 Sensible Weight-Loss Tips. After examining some of the fads as well as the hard science on diet and weight-loss. A very sensible and sustainable goal is to. Sensible Diet For Weight Loss. Medical Weight Loss Clinic Food List Sensible Diet For Weight Loss Quick Weight Loss 30 Pounds For 30 Dollars Sensible Diet For.
Although your mind may have high hopes for success, your body may have a different opinion. The human body reacts negatively when calories are reduced, even when a weight- loss plan is nutritionally complete. Cutting back on food threatens the body.
Your body tries to protect itself by slowing its . This makes weight loss harder.
To counter this effect, it’s important to make gradual changes in your eating habits. Searching for the quick fix. Many dieters try to find a quick fix for their weight problems, but there are no simple solutions. Americans spend billions of dollars each year on diet books, gimmicks and other products to try to lose weight ($6 billion per year, according to the Federal Trade Commission). Almost monthly, a new book or magazine announces the latest . A fad diet: Doesn't include the variety of foods necessary for good health or doesn't teach good eating habits.
Makes dramatic claims for fast and easy weight loss. Winning by losing. Health professionals agree that the most sensible approach to weight loss is a balanced diet — eating a variety of foods, all in moderation — combined with exercise. Department of Agriculture, the American Heart Association, the American Dietetic Association and the American Medical Association all recommend this combined approach. Your weight is determined by the number of calories you consume and the number of calories your body uses as energy. If you consume more calories than you burn, you will gain weight. You will lose weight by eating less, by being more active or – preferably – by doing both.
For permanent weight loss, you also need to learn sound eating habits. While fad diets may take the weight off, they don't teach you how to keep it off. Remember, you're learning a way to live, not just a way to diet.
And to keep weight off, you must stay motivated. Successful weight control depends upon YOU — not upon any particular product or program. You too can lose 1 pound a week! Most health professionals recommend slow weight loss as the safest and most effective approach. A sensible weight- loss program allows you to lose weight gradually - - about one- half to one pound per week. Gradual weight loss promotes long- term loss of body fat, not just water weight that can be quickly regained. Most people leading moderately active lives need about 1.
For example, a 1. To lose one pound, a person must burn 3,5. For example, reducing calories by 3. A perfect balance.
When limiting calories, you still need to satisfy basic nutritional needs. Eat a variety of foods every day. Choose from each of the five food groups — milk, meat, fruit, vegetable and bread — and allow for an occasional treat. Balanced food plans encourage making wise choices about everyday food — choices you can make to stay at your proper weight for life. You should also evaluate your eating patterns. Sometimes six small meals a day can help you control your hunger. If you prefer to stay with eating three main meals, always plan for some low- calorie between- meal snacks to help avoid overeating at your next meal.
All foods and beverages can be consumed in moderation. Try to cut down on foods high in fat and sugar, or substitute with reduced- calorie and reduced- fat foods and beverages. Most successful weight- loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 3. And calories still count!
Getting physical. Determine what type of physical activity best suits your lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. Aerobic exercise works the body's large muscles, such as the heart, and should be moderately vigorous, but not exhausting, to be most effective. For maximum benefits, most health experts recommend exercising 3. Try to incorporate some simple calorie- burners into your everyday routine. Even the most basic activities (such as taking an after- dinner walk, using the stairs at the mall instead of taking an escalator, or parking farther away so you have a longer walk) can get you prepared for more aerobic activities.
Exercise not only burns calories, it may increase the body's metabolic rate and actually decreases appetite for some people. Exercise also has psychological benefits. It improves your sense of well- being and decreases stress (which often leads to overeating). Lose it — and never find it again. Controlling weight means having to learn two sets of behavior: weight loss and weight maintenance.
According to many health professionals, weight maintenance is the more difficult. Less than a third of the people who lose weight are able to keep it off. Long- term success depends upon continuing the good eating and exercise habits you developed while losing weight. It will take time to make these new habits a permanent part of your life.
Continue to modify your behavior by: Accepting the fact that you will still be tempted by . Realizing you can eat tempting foods in moderation, so you won't feel deprived. Increasing low- calorie and low- fat choices.
Trying new forms of exercise. Do you overindulge when eating your ? Do you eat when you're depressed or worried? Do you use food as a reward? Keeping track of your eating habits in a food diary may help you cut down on how much you eat. Don't let a temporary setback get you down. Go right back to your winning ways!
Stay motivated — focus on your goals. Seek help if you cannot do it alone. Join a weight- loss organization or a health club.
Your local hospital may even offer a weight loss clinic. Also ask friends and family for support. Controlling weight made easier. Eating can still be fun! With the variety of low- calorie and .
More and more good- tasting, reduced- calorie dinner entrees, desserts, diet soft drinks and other foods are now available. Also, the development and use of a wide variety of low- calorie ingredients known as fat replacers are making many new reduced- fat and light foods and beverages possible.
Low- calorie sweeteners, as part of an overall weight- control program, can help you reduce calories and therefore reduce weight. Recent studies show this to be true. Also, low- calorie foods and beverages can help make managing weight easier. They can: satisfy the natural desire for sweet taste without extra calories; provide more choices when juggling calories.
Weight can be maintained by saving calories, which you may or may not . As long as the calories are not overspent, you will maintain your weight; help you stay on your weight- control program by keeping your diet interesting and enjoyable. Low- calorie and reduced- fat foods and beverages can easily be made part of a lifelong, sensible weight- control program. Recent surveys indicate that many people are consuming these products as part of an overall healthy lifestyle. You can do it! Many people find it hard to accept the facts about weight control. Miracle diets and quick cures are not the answer; permanent lifestyle changes are.
The best way to control weight is to consume fewer calories and exercise more. You can't just change your habits for a week or two and go back to the way you were. You can successfully manage your weight, but it means a lifetime commitment and permanent changes in eating behavior.
Weight takes time to gain, and it takes time to lose. But, once the weight is gone, it's well worth it. Now that you know the . Bake or broil instead of frying. Eat high- fiber foods, such as a bran muffin instead of the morning donut. Use sugar substitutes when sweetening foods and beverages.
Order from the light menus now offered at many restaurants, or purchase low- calorie or reduced- fat products at the grocery store. Try a meal plan using . Most exchange lists include several . Eat three to six times a day in smaller portions to keep from getting hungry. Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
Learn to stop eating before you feel full. Reward yourself with pleasures other than food- -buy some new clothes, get a different hair style, see a movie, visit a friend, etc.
Foreyt, Ph. D, is a leading authority on obesity, dieting and behavior.