Archive for the ‘Safe Weight Loss’ Category

Safe Weight Loss Part 2.

Tuesday, January 10th, 2017

Keeping it off

6ded5258f1a78558ca0125ffdf6e16c6Our first weight loss article on this subject dealt with losing one pound per week, which is achievable for everybody. This article deals with keeping weight off after you lose it, or controlling weight. There is little point in going through with a diet and changing your exercise regime only to see the weight return; that is demoralizing and exactly what happens to people who attempt to lose weight too rapidly. If you weigh 200-pounds and wish to get down to 150 pounds it is going to take 50 weeks to achieve it and sustain your new weight.

Controlling Weight

Controlling weightControlling weight means having to learn two sets of behavior: weight loss and weight maintenance. According to some health professionals, weight maintenance is the more difficult. Only 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. So don’t allow yourself to get into a regime that is too vigorous because you are unlikely to be able to keep it up. Vigorous diets do work but usually they only work to take the weight off and then become unsustainable and within a short period of time the weight returns.

Set Sustainable Goals

Now is the time to set sustainable goals and to meet that criteria your goals need to be realistic. Losing a single pound (450 grams) each week should not prove too difficult. I once heard comedian Billy Connolly say: “Losing weight is easy; all you have to do is eat less and move more.” I don’t think anybody has ever stated a more obvious fact. So ask yourself whether you can eat a little less and move more each day, if the answer is yes and your will power is strong enough then you will have no problem losing weight.

It will take time to make these new habits part of your life. Continue to modify your behavior by:

controlling-weight21. Accepting the fact that it takes your stomach about 20 minutes to get the message to your brain that it is full. Most people continue eating long after they have had sufficient.

2. Never drink beer, or carbonated waters like Coke, Pepsi or anything that fizzes with your meal. Beer prevents the breakdown of fat.

3. It is better to have five or six small meals than one big meal.

4. Eat slowly and chew each piece of food.

5. Stop eating before you feel full. Be prepared to take a twenty minute break before deciding if you have eaten enough.

6. If you become hungry between meals then eat a piece of fruit or a raw carrot.

Reward Yourself

By losing weight you are achieving an ambition and achievement deserves reward. Just do not reward yourself with food. New clothes are a good incentive, a visit to the theater or a sporting event or anything that you will see as a reward..

Summary

You do not have to give up any food that you like, unless it is extremely high fat content, It is just a matter of reducing the amount that you eat. This can be achieved in many ways. I nominate one thing each day that is off the menu for that day. Say potatoes: I do not substitute potato, I just leave a gap on my plate that it usually fills. That way I reduce my calorie intake and my extra light exercise also burns further calories. Y’know Billy Connolly is right. It works. The final decision is always yours and only you have the ability to see it through but if you are reading this article then you are at least thinking about it. Lowering your weight and increasing your fitness not only prolongs life, it makes life more fun.

 

Safe Weight Loss Part 1.

Wednesday, January 4th, 2017

weight-loss-supplements-a-safe-weight-loss-methodSafe weight loss is about maintaining health whilst losing weight, it is not about losing weight rapidly; this has never worked and never will. This article is to be published in two parts over two days and will be stored in our news blogs archives for future viewing.

Aim for one pound (450 grams) each week because this level of weight loss is sustainable and you will not regain the weight later providing you adjust to your new healthier lifestyle.

Slow weight loss is the safest and most effective approach. A good weight-loss program helps you to lose weight gradually — about one-half to one pound per week initially and improving to one pound each week. Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained.

Diets are only half of the program because no program works without sufficient light exercise.

Most people leading moderately active lives need about 15 calories per pound to maintain their weight. For example, a 200-pound person would have to eat foods containing no more than 3,000 calories each day to maintain his or her weight.

To lose one pound, a person must burn 3,500 calories more than consumed. For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.

A Good Balance

eating-healthy-lose-weightWhen 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 – dairy, meat, fruit, vegetables and breads – and allow for an occasional treat. Balanced food plans encourage making wise choices about everyday food; choices you can make to achieve and stay at your proper weight for life.

Evaluate Your Eating Pattern

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 like an apple or a carrot to satisfy hunger between meals.
All foods and beverages can be consumed in moderation. Try to cut down on foods high in fat and sugar, or substitute with low calorie and low fat foods and beverages.

The choice is always yours.

Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten.

Exercise.

top-10-isometric-exercises-8Determine 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 30 minutes or more on most, preferably all, days of the week. I disagree with this because as you exercise and become fitter the amount of exercise that you do will become inadequate compared to your fitness level. My weight loss program recommends three sessions of ten minutes each week to start.

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.

Part 2 of this article will follow.

This article is © copyright David McCarthy 2005. It may be reproduced only in its entirety with no changes or additions.