Successful Weight Loss and Diet
It is achieved through the simple process of burning more calories than we take in. However, this is easier said than done. Today diet and weight loss is successfully achieved through a change of lifestyle and eating habits rather than a two week quick fix. For the long term you should choose a diet which is proven and also suits your tastes, to achieve effective weight loss.
The Body mass index (BMI) is an internationally recognised measure to determine if you are over- or under- weight. Your BMI takes into account your height as well as your weight. Those with a BMI over 30 should consider seeking medical advice. However, BMI is only an indication of total body weight and tells little about the proportion of muscle to fat mass.
WHY SHOULD I BE CONCERNED ABOUT BEING OVERWEIGHT?
Apart from not looking or feeling your best, being overweight puts you at a higher risk of developing many diseases. These include:
These risks are significantly reduced if you lose a modest amount of weight. Losing 10% of your body weight can have a significant effect in reducing your risk of developing serious illness.
All the experts agree that to be successful in losing weight and maintaining weight loss means including some form of exercise in your daily routine!
Not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.
Medical conditions that benefit substantially from exercise include high blood pressure, cardiovascular disease, diabetes and osteoporosis.
1. Check with your doctor first to get advice on what exercise is suitable for you
2. Choose activities that you think you'll enjoy
3. Set aside a regular exercise time
4. Set short-term goals
5. Vary your exercise program. Change exercise or invite friends to join you. There is no "best" exercise - just the one that works best for you.
Remember sport isn't the only way to exercise. Household work, washing the car, gardening will all burn calories. Exercise doesn't need to leave you at the point of exhaustion. Any activity, over 30 minutes in duration that breaks you into a light sweat or leaves you slightly out of breath is fine. However the more vigorous the exercise, the better the health benefits are.
For people whose weight is affecting their health, they may benefit from discussion with their doctor. There are prescription only medicines that decrease appetite or reduce the absorption of fat from food. There is recently a new medicine available from the Pharmacy, which may be suitable for you to assist in weight loss.
Losing large amounts of weight in a short period of time will not usually help you in the long-run, as this weight usually comes back very quickly. Aiming to lose 1-2lbs per week is ideal unless a doctor recommends differently.
Gradual changes in eating habits will make weight loss much easier to maintain than starvation or radical diets.
Always start the day with breakfast. It will boost your mood, gives you more energy throughout the start of the day and prevents overeating later in the day.
Exercise regularly. This burns up calories, reduces tension, helps you sleep better and takes your mind off worries.
Drink water regularly, aim for 6-8 glasses a day
Listen to your body and stop eating when you are full. Don't keep eating just because the food tastes good.
Make sure you have comfortable shoes to exercise in. Getting calluses and blisters encourages no one to continue the exercise.