Tips to Help
You Control Your Weight
Make a Commitment
Repeatedly losing and gaining weight, the "yo-yo diet" effect
can be just as harmful to your body as being overweight. To attain your
goal you must be motivated by your own wants and needs, not someone
else's.
Set a Realistic Goal
Wanting to lose "tons" of weight and body fat is not very
realistic. Don't set yourself up for a failure. The slower you lose
weight, the more chance the weight will stay off. You should lose no
more than 2 pounds a week. Losing about a half-pound per week is a healthy
and reasonable rate of weight loss.
Don't Skip Meals
Don't skip breakfast since it will make you feel hungry late in the
day when
your metabolism is slowing down. Breakfast is the most important meal
of the day. Missing meals simply slows down the rate at which you burn
calories.
Cut Your Calories and Fat Intake
Eat lean meats, fish and poultry. Cut back on high-fat foods, such as
bacon, sausage, fried chicken, hamburger meat, and hot dogs. Make sure
you consume at least your Basal Metabolic Rate (BMR) so you have the
basic energy required to maintain your internal bodily functions. Eat
smaller meals more often throughout the day, cut your daily calorie
intake by 250 calories and eat most of your calories early in the day.
Eat a High Fiber Diet
Fiber aids digestion. It helps prevent constipation, regulate cholesterol
and blood sugar and decrease the risks of certain cancers. Water-insoluble
fiber (i.e., fiber from whole grain and vegetables) bulks up the waste
and moves the waste through your digestive track quickly and more easily.
Water-soluble fiber (i.e., fiber from fruits, legumes, seeds and oats)
exits the stomach much more slowly, leaving you with a full feeling
longer. This action suppresses the appetite, a good strategy for weight
loss.
Get Active and Stay Active
Without exercise, effective body fat loss can't happen. Exercise supports
weight loss/body fat loss by balancing appetite, changing your body
composition, burning more calories and reducing stress-related eating.
Begin doing some form of aerobic exercise for 20 minutes, three or four
times a week, and slowly build up as your endurance increases. During
the first 20 minutes, the body is using stored carbohydrates for energy.
After 20 minutes your body begins to burn body fat for energy. Walking
is an excellent form of aerobic exercise. Check with your physician
first if you are new to physical activity to make sure your exercise
of choice is right for your body. Vary your routine and mix activities
to prevent wear and tear on your body and combat boredom.
Drink Plenty of Water
Drinking to satisfy your thirst alone is not enough. Adults are advised
to drink eight to ten glasses of water per day. Not enough water leads
to excess body fat, poor muscle tone and size, and decreased digestive
efficiency and organ function. Water will help rid the body of metabolized
fat and waste. Water makes you feel full and can be an excellent appetite
suppressant. Try drinking 1-2 glasses of water before each meal. Water
may also help relieve constipation, a common problem when dieting.
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