If you need to lose weight ... even a lot of weight ... Cheer up! Recent studies have shown that weight loss of up to five to ten percent of your current weight significantly reduces the risk of heart disease and diabetes. Let's say you weight 250 pounds and your ideal weight for health boards is 130 pounds. Therefore, you have been advised to lose 120 pounds. Now that is enough to discourage anyone.
However, suppose you were told to lose between 12 and 25 pounds. Sound like something you would do? I will answer for you ... Yes! People often get discouraged, because frankly the amount of weight loss have advised is "the wall". How do you deal with the loss of more than one hundred pounds? (I'll answer that too ... to lose 100 pounds one ounce at a time as surely as travel from New Jersey to California, one mile at a time.)
Once you have lost 5 to 10 percent of its weight will benefit in two ways:
1. You lower your risk of obesity-related diseases
2. You know you really can lose weight and be motivated to lose another five percent to ten.
So how are you going to approach weight loss necessary? There are several steps:
• Check with your doctor first. He will be able to tell how much weight you need to lose, and how quickly you can expect to lose. Normally, a realistic goal is one to three pounds a week. This may seem small at first. But consider this: if you go on a crash diet and lose more weight faster, it will not last, and the weight will come back with a vengeance.
• Maintain a positive attitude. If you lose two pounds per week, a month has lost eight kilos. Go on and imagine how it will look a few months down the road. Working to a target for a future event: Christmas, a preparatory meeting, the wedding of his son.
• Ask your doctor (or nurse, or dietitian) to offer a meal plan in writing that will give you guidelines on how to eat. For example, increasing intake of fruits and vegetables, reduce portion sizes, eliminate sugary drinks, switch to whole grain products (breads, cereals, pasta).
• Increase your daily activity ... walking, using stairs, playing with children, walking the dog. Try to think of movement throughout the day ... get moving whenever you can.
Today the plan to start. Weigh yourself and your goal is to lose 2-3 pounds per week for at least 4 weeks (to re-stabilize your metabolism).
The first step is always the most important. Just started is the hardest, so get started today!
However, suppose you were told to lose between 12 and 25 pounds. Sound like something you would do? I will answer for you ... Yes! People often get discouraged, because frankly the amount of weight loss have advised is "the wall". How do you deal with the loss of more than one hundred pounds? (I'll answer that too ... to lose 100 pounds one ounce at a time as surely as travel from New Jersey to California, one mile at a time.)
Once you have lost 5 to 10 percent of its weight will benefit in two ways:
1. You lower your risk of obesity-related diseases
2. You know you really can lose weight and be motivated to lose another five percent to ten.
So how are you going to approach weight loss necessary? There are several steps:
• Check with your doctor first. He will be able to tell how much weight you need to lose, and how quickly you can expect to lose. Normally, a realistic goal is one to three pounds a week. This may seem small at first. But consider this: if you go on a crash diet and lose more weight faster, it will not last, and the weight will come back with a vengeance.
• Maintain a positive attitude. If you lose two pounds per week, a month has lost eight kilos. Go on and imagine how it will look a few months down the road. Working to a target for a future event: Christmas, a preparatory meeting, the wedding of his son.
• Ask your doctor (or nurse, or dietitian) to offer a meal plan in writing that will give you guidelines on how to eat. For example, increasing intake of fruits and vegetables, reduce portion sizes, eliminate sugary drinks, switch to whole grain products (breads, cereals, pasta).
• Increase your daily activity ... walking, using stairs, playing with children, walking the dog. Try to think of movement throughout the day ... get moving whenever you can.
Today the plan to start. Weigh yourself and your goal is to lose 2-3 pounds per week for at least 4 weeks (to re-stabilize your metabolism).
The first step is always the most important. Just started is the hardest, so get started today!
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