To Lose Body Weight, You Need to Change Your Nurtritional, Exercise and Lifestyle Habits
Weight Loss and Exercise Programs
Weight-loss programs can help you achieve your goals, but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn each day or both.
Things to look for in a successful weight-loss program:
The diet should be safe. It should include all of the Recommended Daily Allowances (RDAs) for vitamins, minerals, and protein. The weight-loss diet should be low in calories (energy) only, not in essential foodstuffs.
The weight-loss program should be directed towards a slow, steady weight loss. Expect to lose only about a pound a week after the first couple weeks. With many calorie-restricted diets there is an initial rapid weight loss during the first I to 2 weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss must be expected.
If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, you should be evaluated by your doctor before beginning your weight-loss program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss. Also, a physician should be able to advise you on the need for weight loss, the appropriateness of the weight-loss program, and a sensible goal of weight loss for you.
Your program should include plans for weight maintenance after the weight loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight-loss programs.
The program you select should include help in permanently changing your dietary habits and level of physical activity, to alter a lifestyle that may have contributed to weight gain in the past.
Your program should provide behavior modification help, including education in healthy eating habits and long-term plans to deal with weight problems. One of the most important factors in maintaining weight loss appears to be increasing daily physical activity, often by sensible increases in daily activity, as well as incorporating an individually tailored exercise program.
A Life Long Weight Management Program is Best
Obesity is a chronic condition. Too often it is viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a life-long effort.To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of money and effort.
Obesity affects about one in four adult Americans, and during any one year, over half of Americans go on a weight-loss diet or are trying to maintain their weight. For many people who try to lose weight, it is difficult to lose more than a few pounds and few succeed in remaining at the reduced weight
Weight Loss or Exercise Program Advice
Follow a gradual approach to exercise to get the most benefits with the fewest risks. If you have not been exercising, start at a slow pace and as you become more fit, gradually increase the amount of time and the pace of your activity.
Choose activities that you enjoy and that fit your personality. For example, if you like team sports or group activities, choose things such as soccer or aerobics. If you prefer individual activities, choose things such as swimming or walking. Also, plan your activities for a time of day that suits your personality. If you are a morning person, exercise before you begin the rest of your day's activities. If you have more energy in the evening, plan activities that can be done at the end of the day. You will be more likely to stick to a physical activity program if it is convenient and enjoyable.
Exercise regularly. To gain the most health benefits it is important to exercise as regularly as possible. Make sure you choose activities that will fit into your schedule.
Exercise at a comfortable pace. For example, while jogging or walking briskly you should be able to hold a conversation. If you do not feel normal again within 10 minutes following exercise, you are exercising too hard. Also, if you have difficulty breathing or feel faint or weak during or after exercise, you are exercising too hard.
Maximize your safety and comfort. Wear shoes that fit and clothes that move with you, and always exercise in a safe location. Many people walk in indoor shopping malls for exercise. Malls are climate controlled and offer protection from bad weather.
Vary your activities. Choose a variety of activities so you don't get bored with any one thing.
Encourage your family or friends to support you and join you in your activity. If you have children, it is best to build healthy habits when they are young. When parents are active, children are more likely to be active and stay active for the rest of their lives.
Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small. Whether your goal is to control your weight or just to feel healthier, becoming physically active is a step in the right direction. Take advantage of the health benefits that regular exercise can offer and make physical activity a part of your lifestyle. Weight loss can and will happen!
"3 Habits to Lose Weight: Nutrition, Exercise, Lifestyle"
Information presented on Lose Body Weight website is considered public information. This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor or medical professional. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care. Weight Loss ideas are not proven.