DIETS WEIGHT LOSS - WEIGHT LOSS PROGRAM - FAST WEIGHT LOSS DIET PROGRAM

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

Read On.

How to lose weight the healthy way

Reviewed by John Pillinger, GP

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further. The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs. So if you need to lose weight, what should you do? Energy needs and weight loss Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight. To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to: reduce the amount of calories you eat increase your levels of activity. This is why experts talk about weight loss in terms of diet and exercise. Introduce changes gradually Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount. You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods. You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years. Increase your activity levels Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week. Every single time you exercise more than usual, you burn calories and fat. There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels. Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc. Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day. Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way. Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme. Reduce your calorie intake What is overweight? Doctors use BMI to assess weight. A BMI of 19-25 is healthy. If you have a BMI of more than 25 you are overweight. Over 30 is obese. Over 35 is morbidly obese. To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below. 1. Multiply your height by itself, eg 1.7x1.7= 2.89. 2. Divide your weight (eg 80kg) by this figure. 3. 80 ÷ 2.89= 27.7. 27.7 is the BMI. If you are overweight, you can't continue with your current eating habits. It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions. In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices. This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle. There are no shortcuts to losing weight in a healthy and reasonable way. Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year. Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables. 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. All these things will influence your health in a positive way. Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch. Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.

 

 

An Emotional Eater Breaks the Cycle

Roberta Perry says she used to be an emotional eater who ate whenever she felt angry or depressed. But she has managed to get off that cycle. She has changed her lifestyle and has decided to focus on her cholesterol level rather than her weight.

Perry has lost 75 pounds. She has gone from morbidly obese to obese. She used to weigh 325 pounds and she is now down to 250.

 

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