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Diet for Weight loss
Most of us are never happy with our weight. At times we feel
we would do almost anything to get rid of those extra pounds.
We try dieting but we’re never told how to keep it off.
Once the diet is over the weight begins to creep back in. A few
weeks later we find ourselves back where we started. Studies have
shown that it is healthier to stay overweight than go through
bouts of weight loss followed by weight gain by dieting. (1) Furthermore,
these repeated weight fluctuations can actually cause a further
increase in weight.
In most cases the dieter ends up with more fat than they started
with. Most calorie restricted diets result in fat loss as well
as loss of essential lean muscle mass. Unfortunately, when you
stop dieting you gain back the fat but not the muscle. As a result
you end up with a higher percentage of fat. This is why it’s
better to make lifestyle changes that promote healthy, gradual
weight reduction, as opposed to diet programs that promise quick
weight loss.
The key is to relax and take it one step at a time. Your goal
should be to lose 1-2 pounds per week. There’s no need to
put huge pressure on your self to lose weight rapidly. Have fun,
take it slow. Stay away from quick weight loss schemes and fad
diets - they are only temporary. All you need to do is make a
few adjustments.
Have frequent smaller meals. But make sure not to overeat. You
must keep track of total calories. One way to achieve slow gradual
weight loss is to make sure your total daily calories equal ten
times your present weight (unless you are extremely overweight).
For example, if you weigh 145 pounds your daily food intake should
be between 1400-1500 calories.
How many meals should you have? You can have 3 meals a day plus
a few snacks in between. The American Heart Association recommends
5 servings of fruits and vegetables, and 6 servings of grain products
including whole grains. These foods contain a lot of fiber and
are low in fat and calories. Drink plenty of water throughout
the day (8 glasses), it will keep you full and will cleanse your
body. Eat slowly, chew your food thoroughly - this will satisfy
your hunger and give you a feeling fullness.
Plan your meals, and eat only when you are hungry. Don’t
eat when you are bored or stressed and don’t stray from
your meal plan. Become more active, walk after dinner instead
of lying on the couch or watching TV.
References
1 www.gnc.com, “Weight Loss and Obesity”, retrieved
26 Aug 2004 from <http://www.gnc.com/health_notes/healthnotes.aspx?ContentID=1054002&lang=en#Reference-List>
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