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you need to control your weight
obesity and obesity-related diseases are increasing Rising rates of obesity and obesity-related diseases and failed attempts to control weight mean that, more than ever, we need to develop better eating and exercise habits.
Media writers love controversy. They are fond of reminding us that North
Americans are fatter than ever, that obesity is dangerous to our health,
but that weight-loss attempts are unhealthy and doomed to failure. Where
does that leave us? Should we forget the whole business and find solace
in a bag of chocolate chip cookies?
The observations above underscore the importance of a healthful
lifestyle. Rising rates of obesity and obesity-related diseases and
failed attempts to control weight mean that, more than ever, we need to
develop better eating and exercise habits. |
Table of contents. Successful weight control. Fitness not fatness. Pleasure comes first. Weight loss improves health.
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Focus on fitness not fatness Many people encounter frustration when trying to achieve weight-loss goals. Weight-loss success is hard to predict. Some people shed extra weight quickly, others very slowly. Many people do everything right but still have weeks where the scale shows no change. For this reason, weight-loss goals can be counterproductive. Focusing on the health and fitness you are achieving with lifestyle change will give you the right outlook. Fitness is something you gain, something that makes you feel good. Lifestyle change works best when performed for positive reasons in the spirit of self-love. Even if the scale does not show weight loss, you can feel good about sticking to your plans to increase physical activity, eat more vegetables or cut down on after-dinner snacking. Focusing on fitness can help people who think they need to lose weight but really don't or can't. Most of us will never look like a fashion model. Our legs may always be a little larger than the ads say they should be. See them as strong and powerful! Exercise improves mood and self-concept, and reinforces our commitment to a lifelong healthful lifestyle, regardless of how thin we do or do not get. Pleasure comes first Lifestyle changes must feel good to be truly healthful. Meals should be as flavorful, delicious and convenient as possible. Many lowfat cookbooks with simple recipes are available if you need some new ideas. Physical activity should be fun, something you look forward to, a natural part of your day. Feeling good is good for your health. Feeling stressed will undo all of your positive lifestyle changes. |
Even a small weight loss improves health
Banish perfectionism. Perfectionists are doomed to misery and
failure. Avoid the success or failure thinking that is epitomized by
on-the-diet versus off-the-diet eating. All improvements are
worthwhile, even if you are not perfect.
Research shows that if you need to lose weight, a loss of only 10 or
15 pounds has positive health benefits. It helps normalize blood
pressure, improve blood-sugar regulation and cholesterol levels, and
ease the stress on burdened joints. Better to lose 10 pounds and
keep it off than get on the crash-diet/weight-gain rollercoaster.
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Most adults misunderstood the cause and solution to the weight-gain problem. They do not realize that the loss of muscle leads to the addition of fat.
Several scientific studies have demonstrated that prepubescent children are able to make significant strength gains following supervised resistance training and, furthermore, that such training is safe.
Many people enjoy vigorous exercise but it needs to be noted that the amount and intensity of exercise required to produce stress-management benefits does not need to be overwhelming.
The new exercise presented by the Surgeon General emphasizes the amount, rather than the intensity, of physical activity, aiming to broaden the types of activities that are considered healthful.
A balanced lifestyle does not mean that you will lose a dramatic amount of weight in a short period of time. Weight loss will be slow, but it will be more likely to stay off.
We need to follow sound nutrition and exercise advice, not just talk about body weight. We would probably all be within a reasonable weight range and feel pretty good about ourselves if we did.
It's simpler for those of you who have already set up a workout routine to shed that surplus weight fast.