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Weight Control

Weight Control

Weight Control Council

"Lose weight without dieting!"

"Eat all you want and lose five pounds a week!"

"Drop the weight while you sleep!"

Weight-loss ads are everywhere. Everyone seems to have a plan … but the cost of most of them something. This is the real (and cheap) secret to maintaining a healthy weight: Do not take more calories than you use! If you want to lose weight reduce calories and increase energy use.

There is no shortcut to long-term changes in the way of eating and exercise. The good news is that once you make these changes, healthy eating and regular exercise will become part of your life, you will not think twice about them. Going to be as automatic like brushing your teeth.

Now for the statistics of fear: Sixty percent of American adults are overweight or obese. The statistics do not are better for children: Obesity in children has increased by almost 200 percent in the last 20 years. And children tend to become overweight adults overweight.

Excess weight has many effects on their health. Among other things, increases your risk of diabetes, heart disease, high cholesterol, high pressure high blood pressure, stroke, arthritis, gallbladder disease, sleep apnea and some cancers.

Yuck Factor: May be high, if you feel bad about yourself because of the extra weight or weight gain.

Ouch Factor: Generally low, but the extra weight increases your risk many conditions, some of which are a serious threat to health.

It better of Energy: Eating well

Food is a wonderful thing … in moderation. A problem is that weight control is so easy to consume 500 extra calories a day (and therefore gain about one pound per week, or 52 pounds a year!) And I just realize. If you grab a chocolate bar as a snack, you're getting at least 250 calories. Drink a can fresh, and there are 250 calories or less. And there you go.

But, you say, I have hungry! I need something to hold me at 3 pm so you can spend the day! Try these tips:

  • Eat five or six small meals a day instead of two or three large ones.
  • Americans tend to consume a small (or no breakfast) and a big dinner, which encourages weight gain. See how a great breakfast, will take you healthy. It really is the best food of the day!
  • Make dietary changes gradually. Do not cut out all foods "bad" at a time! Instead, make a small change each week. For example, if you currently use whole milk, switch to 2 percent milk, then 1 percent and then skim milk.
  • If there is a food or group you want to delete something from your diet, do not be available. Keep out of the house, and avoid that when going to the grocery store.
  • Bring healthy snacks with you to work or class, to help you avoid the vending machines.
  • Drink water that fills you and has no calories. Try add a slice of lime or lemon, some crushed ice or club soda instead of drinking. Or try one of the non-flavored water or low calorie.
  • Eat when you're hungry and stop when you're full. Sounds silly, but many of us eat because "it is time" or because they are bored or unhappy. Some of us we are taught to clean the dishes and food waste, so finish what is in front of us, even if we are no longer hungry.
  • When eating out, give up half (or more) of the food as soon as it becomes stored in boxes to take home. With the huge portion sizes available in some restaurants these days, may end up eating three or four dinners in one sitting!

Energy Out: Exercise for life

First, let's air the most of the major excuses for not exercising:

I have no time.

It's boring.

It depresses me to exercise because I am out of shape.

I have no time.

It's too hot.

It's too cold.

My clothes are washing sports.

The car in the shop so he can not drive to the gym.

I have no time.

As you may have guessed, "I have no time" is the main reason people do not exercise. And yes, all are busy. But finding the time is really more about priorities. If you really believe you do not have time to exercise, maintain a daily log of how much time you spend in bed after the alarm goes off, watch TV, surf the Internet and play computer solitaire.

Include exercise as part of his life, instead of a separate "thing" that has to be done. Get up early and go running or walking. Get off the subway one stop earlier and walk home. Take three or four short "walking breaks" at work. Walk with a friend at lunch or with your family after dinner. Work in the exercise as a family activity.

Every time you spend exercising, the grief. Exercise not only helps you lose or control weight, but it makes you stronger, lowers blood pressure, reduces cholesterol, reduces body fat, helps you sleep better and suppresses appetite. It's true: Move more and want to eat less (up to a point, anyway).

Many people say that exercise improves mood, In fact, exercise is often recommended for people with depression and seasonal affective disorder. Think about this: If exercise was a pill, you probably realize!

When To see the Doc

If you want to lose a few pounds can make healthy food choices and incorporate moderate exercise into your life without talking to a health professional. However, if you are over 50 or have a condition existing health, talk with your doctor first.

If you are very overweight, talk with your health care provider working on the exercise and changes in the diet in his life. There are prescription drugs available to help with weight loss but should only be used in combination with an established exercise and eating plan.

Pregnant women can usually continue with some form of exercise regimen before pregnancy (if climbing before, however, it is possible you want to consider waiting.) Talk to your healthcare provider about what works for you.

Does not happen again!

Make small incremental changes in what you eat and how you exercise will change your life. Many people keep a journal or diary of his trip to the chart their progress and remind them to that works best for them.

Here are some resources to help you:

About the Author


My weight loss journey…UPDATE #1 Bios Life Slim…see what all the excitement is about!

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