Healthy Weight Loss #2

Thursday, October 15, 2009

Start a healthy habit
Setting realistic goals, being more physically active and reducing calories
are essential strategies for successful weight loss. But there are many
other ideas you can use to help you lose weight. The more of these
healthy habits that you include in your everyday lifestyle – the more
successful you will be in reaching and maintaining a healthy weight.

Follow the pyramid: Whole grains, vegetables, fruits, beans, low fat
dairy and lean protein should be at the core of your daily meals. Total
daily calories should be about 2,000 for average sized women and 2,500
for men.

Start with breakfast: Studies show that people who are successful at
maintaining a healthy weight start the day with a good breakfast.
A healthy breakfast gives you an energy boost and helps to control
cravings throughout the day.

Don’t skip: Eating regular meals helps keep you from getting hungry.
A missed meal is not a good way to reduce calories. Missing lunch can
lead to overeating at dinner or excess snacking in the afternoon.

Snack smart: Healthy snacks keep hunger in check and prevent
overeating at meal times. Good examples of healthy snacks include
nuts, fresh fruit or vegetables, whole grain pretzels or low fat yogurt.
But keep snacks under 250 calories.

Watch your fats: Ounce for ounce, fat contains more than twice the
calories of protein and carbs, so don’t eat too many high fat foods. Also,
to improve your health replace some of the saturated fat from meats
and cheeses with unsaturated fats from fish, nuts and vegetable oils.

Improve your carbs: You don’t need to eliminate carbs to lose weight,
instead choose them wisely. ‘Nutrient dense’ carbs like whole grains
fruits and vegetables are an important part of a balanced diet and help
you feel full. ‘Empty calorie’ carbs like sweetened beverages or candy
don’t provide nutrients and leave you hungry - so keep the treats to
a minimum.

Don’t go it alone: Working out with a friend or planning healthy meals
with your family can help you to stay on track and motivated to achieve
your weight loss goal.

Don’t deprive yourself: Don’t banish treats from your day. Include
the foods you love in smaller quantities (and a little less frequently) to
keep from feeling deprived.


A healthy lifestyle
To lose weight your main goal should be improved general health –
a new way of living, not a short term diet. Making real, lasting lifestyle
changes is not easy. When setbacks occur, and they will, try to identify
the cause. Be flexible and adjust your everyday routines to get back on
track.

Remember that “thin” isn’t what’s really important. What is important
is reaching a healthy weight that enables you to live an energetic, active
lifestyle while avoiding the health risks that come with being
overweight. Talk to your doctor or a registered dietitian to help you
determine what the right weight is for you.

The key to lasting weight loss is to find healthy habits that you can live
with. Over time these new habits will add up to sustainable weight loss
and improved health.

Healthy Weight Loss

Learn the facts about losing weight to improve your health.

The Weight Challenge
If you are trying to lose weight, you are definitely not alone. Two out of
every three American adults are now overweight and about one third of
the entire adult population is on a diet at any given time. Losing weight
may be one of the most important things you can do to improve your health.

But the quest to lose weight leads many to fad diets and unhealthy
weight loss programs. Most “diets” produce short term results and an
unhealthy “yo-yo effect” where weight goes up and down. This cycle
often ends with unhealthy weight gain instead of weight loss. Losing
weight and keeping it off is a big challenge. The following strategies can
help you lose weight the healthy way.

The Path To Healthy Weight Loss
The healthiest way to lose weight is to make real, lasting changes to your
lifestyle. The changes you make should become a part of your everyday
routine over the long-term. Starting with small changes can make a big
difference. For example, by drinking just one less soda or sweetened
beverage every day for six months, while keeping everything else the
same, the average person would lose more than five pounds. The secret
to success is consistency and patience – make changes you can stick
with, even if the changes seem small at first.

The Starting Point: Set Realistic Goals
Setting realistic goals is a good way to motivate yourself and monitor
your progress. Consider losing 5-10% of your body weight. This is a
great place to start. Research shows that even moderate weight loss
can deliver significant health benefits. To lose weight you need to burn
more calories than you eat or drink. Eating less and eating “better” is
important. Try eating a piece of fruit instead of cookies after lunch, or
replacing your french fries with a green vegetable. That’s not much,
but minor everyday changes can make a big difference over time.

Be More Physically Active:
Becoming a healthier you isn’t just about what you eat, it’s also about
what you do. Regular activity helps control body weight by balancing
the calories you eat or drink with the calories you burn everyday.

Experts recommend 60-90 minutes of physical activity daily for
people trying to lose weight. That may seem like a lot of exercise if
you are just starting out. Begin by trying to be physically active every
day. Then gradually increase your amount of activity. The key is
making changes you can stick with.

Aerobic exercise – activity that gets you breathing faster and your
heart pumping is important for weight loss. Don’t overdo it. You
should be able to breathe easily and speak to a friend while exercising.
Stretching and strength building exercises can also help you lose
weight and get fit. Be sure to choose activities that you enjoy and
consult a health professional before beginning any exercise program.

Reduce Calories With Portion Control:
Today’s portion sizes are often double or triple the recommended
amounts. That’s why it’s so important to know what a single portion
really looks like. For example, a serving of steak or chicken breast
should be about 4 ounces (easily fitting into the palm of your hand).
A serving of nuts should be about 23 almonds. Reading food labels
can also help. Avoid extra calories by watching out for packaged
foods or beverages that contain two or more servings. Make sure to
check the label before you eat or drink the entire package. Estimating
portions and reading labels can help you to eat less. Just one or two
smaller meals or snacks a day can add up to another five or ten pound
weight loss during the year if you stick to it.

Read Continue to #2