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how to lose weight

Obesity and diseases

how to lose weight

Written by Administrator

Sunday, 05 October 2008 01:35

Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.

1. Determine your daily calorie intake .
2. Go over the list and decide which foods to cut out or reduce.
3. Seek out alternatives to the unhealthy foods you've identified.
4. Plan your meals.
5. Watch your portion sizes.
6. Graze on healthy snacks.
7. Get more fiber.
8. Drink plenty of water.
9. Exercise.
10. Pump some iron.
11. Rest properly.
12. Be realistic.
13. Make adjustments.
14. Be confident.
15. Be consistent and disciplined, and have self motivation.
16. Perform high-level aerobic activities.

Write down your plan

      Week 1

          o Exercise: one 20 minute walk every lunch hour.
          o Alcohol: none in the week, two small glasses of wine on Friday, Saturday, Sunday.
          o Food: no chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.

Once you start your plan, weigh yourself once a week before breakfast. Keep a record of this weight and see if a pattern develops.

Tips & Warnings

    * Lose weight gradually--you are more apt to keep it off. A safe amount is 1 to 1 1/2 pounds per week.
    * Lose weight with a friend, or join a support group.
    * Avoid those vending machines by carrying around your own healthful foods and leaving pocket change at home.
    * If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended to be a substitute for professional medical advice or treatment.
    * Try oatmeal instead of cornflakes for breakfast--eating oatmeal can help reduce cholesterol levels, and its high fiber content will keep you full longer.
    * Choose an exercise program that you enjoy, and don't shun the unconventional. For instance, did you know that regular vigorous dancing is exercise too?
    * Consult a doctor to find an exercise program that is best for you.
    * Crash diets can help you lose weight quickly, but most people gain the weight back. Some of these diets are also unhealthy and dangerous. If you choose to go with a specific diet plan, choose one that is medically credible.

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