Both men and women around the world are becoming fatter and it's partly because of our modern lifestyle, too much fatty food and too little exercise. Some people say, 'Why should it matter if I'm overweight as long as I feel okay?' But being overweight does matter because it increases the risk of health problems such as heart disease, stroke, diabetes and some cancers. Being at a healthy weight on the other hand, can help lower blood pressure, make you feel better and give you more energy. If you need to lose some weight, here's some good advice from the National Heart Foundation.
Change your eating habits gradually
Everyone knows that losing weight partly involves cutting down on foods which contain a lot of fat. But this doesn't mean you have to change your eating habits overnight. You're more likely to make permanent changes to your diet if you make them gradually. Allow two weeks to stop eating biscuits with tea or coffee, for instance. When you're comfortable with this change, make another such as using less butter or margarine on bread, or switching to using low fat milk.
Remember you don't have to exercise strenuously
The secret of successful weight control is a combination of sensible eating and regular exercise. Aim for 30 minutes at least four times a week. You don't have to do 30 minutes all at once. It's okay to do ten minutes exercise three times a day. Walking, swimming and cycling are good.
Don't expect to lose weight quickly
It's quite common to lose weight one week and then lose none the next week. If you are exercising, you may find your weight doesn't drop at all. This is because your body is gaining more muscle which weighs more than fat. You'll still continue to lose fat and tone up, even if the scales don't show any weight loss. The way your clothes fit is a better guide to weight loss than weighing yourself all the time. As long as you are keeping to your plan of regular exercise and less fatty food, periods of no weight loss don't usually last more than two weeks.
Eating to lose weight
Fruit, vegetables, beans and lentils are the foods to eat most of every day. By filling up with these healthy, satisfying foods, you'll be less likely to want fatty snacks. You need only moderate amounts of meat, poultry, fish, nuts, seeds, dairy products. A moderate serve of meat, poultry or fish takes up about one quarter of your plate. If you eat dairy foods, choose reduced or low fat varieties. Use only small amounts of margarine, fat reduced spreads, butter, lard and cooking oils. Drink only a little alcohol.
Reducing fat in your meals
Trim all fat from meat and remove fat and skin from poultry before cooking. Use low fat cooking methods such as grilling, steaming, baking, stir-frying in as little oil as possible, microwaving or using non-stick frying pans. Avoid fried or deep fried foods. Let soups, casseroles and curries cool - this makes the fat harden on top so you can remove it before reheating. Snack on fresh fruit but limit cakes, biscuits, pastries, chocolate and packet snack foods.
You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.
Paul Marsland and his wife Annette have been working as wellness coaches for the last 3 years. Using scientifically proven, balanced nutritious programmes they help people lose weight and improve their health, energy and vitality safely and effectively. For more information visit: http://slim-n-trim.org/?refid=ezart-29894
cheap limo service Lombard .. Lockport Chicago limo O’HareObesity is now assuming epidemic proportions. Worldwide there are over... Read More
Put simply, your resting metabolic rate is the minimum number... Read More
Let's not talk about diets. Diets are punishment ? like... Read More
One of the most important things you can do for... Read More
On the market at any given time, there are hundreds... Read More
You're always hungry right? The last thing you have time... Read More
Going away for your holidays will also bring with it... Read More
If your low carb diet is going nowhere, maybe its... Read More
Curb Hunger and Avoid The Costly BingeEveryone's been there -... Read More
Are you feeling down and out? Do you feel even... Read More
A frequent question brand-new gastric bypass patients ask is "How... Read More
In this age being ignorant is like committing a crime.... Read More
The safe way to lose weight begins with a thorough... Read More
Throughout my childhood and teenage years I watched as my... Read More
The world today has more obese and overweight people than... Read More
Yes it's true- and so unfair. As we get older... Read More
1. What is my BMI and how do I calculate... Read More
Losing weight quickly is not advisable as most of the... Read More
This past Christmas Season, as most of us stuffed our... Read More
Fat Loss Tip #1) Train With WeightsWorking out with weights... Read More
Most men and women that I have trained over the... Read More
1. CUT THE SIMPLE CARBS.It's unfortunate that the majority of... Read More
Every Journey Worth Taking Begins with a Single StepHere are... Read More
The Atkins low-carb diet consists of four phases: Induction, Ongoing... Read More
How many meals do you eat in one day?Close study... Read More
limo O'Hare Glen Ellyn ..For many years, herbalists believe that Cayenne is the most... Read More
Throughout my childhood and teenage years I watched as my... Read More
Diet is one of the most controversial subjects around. Bring... Read More
Doctors prescribe Walking as the best medicine for weight loss.We... Read More
The Order of Energy UtilizationBack to our table of stored... Read More
Are you wondering why you're not losing weight? If you're... Read More
Why was the FDA trying to hide the facts about... Read More
1.The first step to living a Glycemic Diet Lifestyle is... Read More
What is the link between Hispanics and obesity? Are people... Read More
I recently received the following email:Q. Five weeks ago, I... Read More
The long marginalized San tribe of South Africa has suddenly... Read More
Do you know the name of that one disease which... Read More
Digestion is a chemical process. Our body combines different types... Read More
Fat Loss in GeneralThis morning I conducted a search engine... Read More
I remember back in my senior year of high school... Read More
(But What You Need to Know if You Want to... Read More
Your Non-Conscious Mind is 98% of your full power.Your Inner... Read More
Once in a while a good title comes along and... Read More
If you are overweight and searching for the diet program... Read More
If you are trying to lose weight, the holidays literally... Read More
ObesityToday, 64.5 percent of adult Americans (about 127 million) are... Read More
With obesity and disease increasing dramatically, many fitness experts are... Read More
These days, most everyone has heard of low carb diets... Read More
Food Cravings: How to Practice PatienceDuring holidays and parties you... Read More
These days, Jennifer Secrist has little interest in idle activities.... Read More
Weight Loss |