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basic information about losing weight
the key is healthy eating and exercise. there are no shortcuts.
EATING HEALTHY:
The first step towards losing weight is a balanced diet that included five portions of vegetables and fruit each day. you also need to avoid too much added salt, fat and sugar.
Dieters are quite often taken in by food labels indicating that the product is low in fat, but low fat does not necessarily mean low in calories. You should reduce your fat intake but bear in mind that your body needs some fat to work properly. Try to choose unsaturated fats such as olive or sunflower oil rather than saturated fats such as butter and lard. Just eat normal foods, but in moderation, and only have fatty foods like cream cakes as a special treat. Slimming pills should only be used if you are obese (extremely overweight) and only if they have been prescribed by your doctor. Most slimming pills have side effects and should not be used long term. EXERCISE:
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You should aim for
a minimum of 30 minutes exercise each
day that elevates your heart rate. This
doesn’t have to mean going to the gym, but can include a brisk
walk during your lunch break, or using the stairs instead of the
elevator. If you have not exercised
for a long time you should start gradually.
Have someone teach you how to warm up, use
exercise >equipment and cool down. As you exercise more often, you’ll be able to increase the intensity and length of your workout. To keep your weight down in the long term exercise must be part of your weekly routine. Select activities that fit in with your lifestyle and that you find enjoyable, as you’re more likely to keep them up. CRASH DIETS: |
Research now clearly shows that crash dieting does not work – you may lose weight very quickly, but you’re unlikely to keep it off. Once you’ve lost the weight you will still need to change your eating habits for good, to prevent your excess weight returning. Gradual weight loss of around 1-2lb (0.45-0.9kg) per week is usually recommended. You also need to be realistic about how much weight you want to lose and how quickly you can do it.
SUPPORT:
If you want to lose weight you need to have the support of your family and friends. They’ll keep you motivated when you are tempted to give up, and will let you know if you’re being unrealistic about your weight loss goals .Exercise can be a lot more fun if you have a friend to train with. Alternatively you could join a class or take up a team sport to make exercise a sociable and regular habit.
Weight-loss diets have long been promoted as a permanent cure for "obesity," but they rarely produce permanent or long lasting results.
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The temporary and modest weight losses with commercial diet programs are not a surprise, according to Dr. Wadden, because no one knows how to achieve permanent weight loss.
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