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The best way to lose weight is to eat fewer calories and increase your physical activity. Experts suggest aiming for a weight loss goal of about a pound a week.
1. Set Realistic Goals The first step to weight loss is setting a realistic goal.
2. Change Your Lifestyle To be successful at losing weight, you need to change your lifestyle and not just go on a diet.
3. Change Your Eating Habits Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads.
4. Increase Your Physical Activity Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss.
5. Summary Successful weight loss and healthy weight management depend on sensible goals and expectations.
Why Most Overweight People Should Lose Weight Gradually.
People who are overweight or obese are more likely to develop heart disease, stroke, high blood pressure, diabetes, gallbladder disease, and joint pain caused by excess uric acid (gout). Excess weight can also cause interrupted breathing during sleep and wearing away of the joints (osteoarthritis). Carrying extra weight means carrying an extra risk for certain types of cancer, including endometrial, breast, prostate, and colon cancer.
What is Obesity?
Obesity means an excessively high proportion of body fat. Overweight refers to an excess of body weight, but not necessarily body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult's weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults. Generally, the higher your BMI, the higher your health risk, and the risk increases even further if your waist size is greater than 40 inches for men or 35 inches for women.
Losing Weight
Most overweight people should lose weight gradually. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required. Experts recommend that people who are overweight or obese should concentrate on engaging in regular physical activity and maintaining healthy eating habits.
See your doctor for advice about your overall health risk and the weight loss options that are best for you. Together, decide whether you should go on a moderate diet or whether other options might be appropriate. Check with your doctor and make sure that your health status allows lowering your caloric intake and increasing your physical activity.
Reduce your calorie intake
Below are ways to reduce calorie intake without having to alter your diet significantly.
* Replace fizzy drinks and fruit cordials with water.
* Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
* Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).
* Stop taking sugar in tea and coffee.
* Have smaller portions of the food you enjoy.
* Avoid having a second helping at dinner.
* Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
* Cut down on beer and alcohol.
Write down your plan
Food diary
Once you start your plan, weigh yourself once a week before breakfast. Keep a record of this weight and see if a pattern develops.
You could use a table like the one below to keep track of your goals, marking your progress for each day with a tick or a cross.
If you're not sure what's wrong with your diet, try keeping a daily diary of everything you eat and drink.
You can use a notebook or an online diary.
At the end of the week, review your entries for problem areas.
Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
If your diet seems largely healthy, look at portion sizes.
If you're not sure what's meant by 'healthy diet', read our series on nutrition.
you can goto http://www.beidu.info/forum/ to write down your plan and share with other people.
Once you've decided on what changes you're going to make, write them down. For example:
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.
The 5 Best Diet Foods In Existence
1. Olive Oil
Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet. It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things. One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories - and a whole lot of healthy fuel for your body.
2. Pink Grapefruit
With only 40 calories in half a grapefruit, you're getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It's versatile and tasty. Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.
Most importantly, don't base your diet around any single ONE ingredient. The best way to lose weight is to eat a healthy variety of foods to make sure that you get all the essential nutrients that you need each day.
3. Spinach
At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body. Every serving gives you folic acid, manganese,beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K. You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.
4. Whole grain breads
If you've been paying attention, you know that evil carbs are the current diet buster. If you just stay away from all carbs, some of the diets proclaim, you'll lose weight no matter what else you eat. That's not only wrong, it's downright dangerous for both your health and your diet. There's a reason that the Bible refers to bread as 'the staff of life'.
5. Fish
Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don't - omega 3 fatty acids. Omega 3 is one of the main building blocks in your cells. If your body doesn't get enough Omega 3, it will try to build cells from other fatty acids. The problem is that those cells are not as flexible, and not quite the right shape.
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