Being overweight makes
many of us unhappy. There may be many reasons for our weight problem. Weight
problems often run in the family. It could be a case of us overeating to make
ourselves feel better when we are sad, stressed or lonely.
The issue of weight
loss is a tricky one. A lot of people are unhappy with their present weight,
but most are not sure how to change it. You may want to look like the models or
actors in magazines and on television but those goals might not be healthy or
realistic for you.
Weight management is
about long-term success. People who lose weight quickly by crash dieting or
other extreme measures usually gain back all, if not more, of the pounds they
lost because they have not permanently changed their habits. Therefore, the
best weight management strategies are those that you can maintain for a
lifetime.
This means that if you
want to lose weight and keep it off, you have to change much more than just
what you eat. You have to change how and when you eat. Equally important, you
have to start exercising or exercise more often. Most people who lose weight
and keep it off do three things. First, they find out why they are overweight.
Second, they follow a healthy eating plan. Third, they exercise regularly.
A new diet may help you
lose weight for a little while. However, the weight often comes back unless you
find new ways to deal with the problems that are leading to your weight gain.
This may mean learning new ways to handle stress, finding ways to feel less
lonely or talking with a counselor about your feelings.
You should follow a
healthy diet that you like and that you can follow. The diet should be low in
fats and sugar but high in fiber. Your doctor or a nutritionist can give you
advice on what kinds of food are healthy choices. Remember to watch portion
sizes. A healthy portion of meat is the size of a deck of cards. A healthy
portion of rice or pasta is about the size of your fist. Read the nutrition
labels on food before you buy it. If you need help understanding the labels,
ask your doctor or a nutritionist to explain them.
Most diets are designed
to make you lose a great deal of weight in the beginning. This is to encourage
you. In actual fact, what you lose is mostly water and muscle. The water comes
right back when you eat salty or processed food again. Losing weight is an
uphill task and also takes time. So try not to get discouraged. Your effort will
be worth it.
The key is to keep
trying to eat the right food. The following are a few suggestions to help you
change your diet. Make small, slow changes. Then, it will be easier to make the
changes a part of your everyday life. For every few days, write down what you
eat and drink that day. Use this record to help you see if you need to eat more
from any food group such as fruits, vegetables or low-fat dairy products.
If you have a medical
problem that requires a special diet, make sure you ask for help from your
family doctor or a nutritionist. It is not advisable to do it on your own.
Summary: Losing weight should be
about long-term success. Those who lose weight quickly by crash dieting usually
gain back all, if not more, of the weight they lost because they have not
permanently changed their habits. The best weight management strategies can be
maintained for a lifetime. This means changing how and when you eat. You also
need to start exercising. Doing these three things will help find out why you
are overweight, follow a healthy eating plan and exercise regularly. Find new
ways to deal with weight gain by learning new ways to handle stress and talking
with a counselor if you need to. Follow a healthy diet that is low in fat and
sugar but high in fiber. Losing weight is not easy but the effort is worth it.
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