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How do you really feel when it comes to Weight Loss Diet Plan?
More people are overweight than ever before. In fact, there is a global obesity epidemic. Many Americans, in particular, are trying to shed excess pounds of fat and get themselves into healthy shape. Before starting a weight loss program, it is important to educate yourself and learn what does and does not work. This article is filled with effective weight loss tips.
When you are trying to lose weight, consider cutting out sugary drinks such as soda, iced tea, lemonade, and even juice. These drinks have almost no nutrional value in them and are simply empty calories. Instead, drink more water. Water contains no calories and has many benefits for your body.
A great way to lose weight is to pick up the phone and call a friend every time you're feeling hungry. If you phone a friend whenever you feel hungry you'll distract yourself, and you'll suddenly lose the urge you had to eat something. Your friends won't mind knowing they're helping you also.
A good tip that may help you keep weight off for good is to reexamine your relationship with food. A lot of people people who are overweight tend to eat as an emotional response. They'll eat when they're depressed or anxious. If you can learn better ways to cope, you'll be more likely to succeed in your weight loss goals.
A healthy diet for weight loss includes plenty of helpful protein. Protein provides excellent nutrition - fuel for fat-burning. It also takes the place of unhealthy carbohydrates in the diet, reducing cravings for junk food. Many sources of protein carry less-healthy ingredients like fat and carbs. Minimize the effects of these undesirable additions by sticking to protein from lean meat.
To stay away from fast food, you need to find an alternative. Fast food attracts you because it tastes good and is easily available. Make sure your fridge stays filled with healthy food to discourage you from going out to eat. Try cooking burgers yourself without adding any extra cheese.
Many people make dinner the largest meal of the day; a better option is to focus on eating a large lunch and a more modest supper. Make your evening meal a simple sandwich in place of the full dinner you usually have. Your peak calorie-burning period is during the day when you are active, so it makes sense for your peak eating time to coincide with this.
Start your day off with exercise and weight loss can be easy. Don't wait until you've got the stress of the day weighing on you; wake up, do a workout, and start the day from there. That way you can't complain that you don't feel well and can't exercise, or that you are just too busy.
If you're exercising to lose weight, try exercising with music. Music has a way of making exercise easier, especially if it's music you enjoy. Listening to your favorite songs on a mp3 player is a great way to get through a workout, and it will put you in a great mood.
Yoga is essential in calming your body so that you are less stressed during the day. High levels of stress can hurt your body and can prevent the natural breakdown of certain foods, hurting your ability to lose weight. Do yoga once a day to improve your weight loss regimen.
When you are at work try to ignore escalators or elevators and take the stairs when you are going up or down just a few flights. This will help you to burn calories and it should not be something that is far more than your body can handle.
Instead of taking your car or public transportation to work, you should opt to drive or walk. If that is not an option because you live too far from where you work, then you should park or get off the bus a few blocks away from your job and walk the rest of the way. This is a great way to burn off some extra calories.
In order to lose optimum weight, it is important to include exercise in your daily routine. You can lose weight by just watching what you eat, but incorporating exercise into your daily routine helps keep the body metabolism high and results in burning off more calories. There are no rules about what type of exercise you should do; however, if you choose an exercise that you enjoy, you will tend to do it more often.
Scan the outer perimeter of the grocery store for healthy foods. Many stores have healthy foods, like vegetables and fruits, located in these outside aisles. The majority of foods and beverages located on shelves and in the aisles is largely devoid of nutrition; think salty chips, preservative-laden canned goods and other processed goods. By avoiding these tempting aisles, you can stay on track of your weight loss goals.
One of the biggest reasons why many people are overweight is because they consume too many high calorie foods. If you are trying to lose weight, it is therefore very important to cut down on high calorie foods, particularly snacking on potato chips and candy bars. However, this does not mean you have to torture yourself by removing them from your diet completely. It is very possible to lose weight and still include some of these treats in your diet. You just need to limit yourself responsibly. A good way to do this is to create a limit of one such treat a day.
To assist in staying motivated, consider stepping on that scale on a daily basis. In general, weighing yourself once a week is a good way to measure your weight-loss progress. However, a recent study has suggested that people who weigh themselves daily tend to be more successful at staying on track with their weight-loss plan.
With these tips in mind, you can now more effectively start on your journey down the road of weight loss. Do not forget that a simple plan will be the easiest plan to follow. Build on the things you learned here, and your future will hold nothing but stunning success.
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Choosing a Safe and Successful Weight-loss Program
Do you think you need to lose weight? Have you been thinking about trying a weight-loss program?
You are not alone. More than 70 percent of U.S. adults are overweight or have obesity1 —and many of them try to lose the extra pounds through different kinds of weight-loss programs. A number of these programs are advertised in magazines and newspapers, as well as on the radio, TV, and internet. But are they safe? And will they work for you?
Here you’ll find tips on how to choose a program that may help you lose weight safely and keep it off over time. You’ll also learn how to talk with a health care professional about your weight.
Your health care professional may be able to help you make lifestyle changes to reach and maintain a healthy weight. However, if you’re having trouble making these lifestyle changes—or if these changes aren’t enough to help you reach and stay at a healthy weight—you may want to consider a weight-loss program or other types of treatment.
Where do I start?
Prepare for your visit
Before your visit with a health care professional, think about the following questions:
How can I change my eating habits so I can be healthier and reach a healthy weight?
How much and what type of physical activity do I think I need to be healthier and reach a healthy weight?
Could I benefit from seeing a nutrition professional or weight-loss specialist, or joining a weight-loss program?
You can be better prepared for a visit with a health care professional if you
write down all of your questions ahead of time
record all of the medicines and dietary supplements NIH external link you take, or bring them with you
write down the types of diets or programs you have tried in the past to lose weight
bring a pen and paper, smartphone, or other mobile device to read your questions and take notes
During your visit, a health care professional may
review any medical problems you have and medicines you take to see whether they may be affecting your weight or your ability to lose weight
ask you about your eating, drinking, and physical activity habits
determine your body mass index (BMI) to see whether you’re overweight or have obesity
People who are overweight have a BMI between 25.0 and 29.9. People with obesity have a BMI of 30.0 or higher, and those with extreme obesity have a BMI of 40.0 or higher. You can use this online tool NIH external link or chart NIH external link to see what your BMI is.
If a health care professional says you should lose weight, you may want to ask for a referral to a weight-loss program, dietitian, or weight-loss specialist. If you decide to choose a weight-loss program on your own, consider talking with the health care professional about the program before you sign up, especially if you have any health problems.
Ask questions if you don’t understand something your health care professional has said, or if you need more information.
Questions to ask a health care professional
You may want to ask a health care professional the following questions:
- What is a healthy weight or BMI for me?
- Will losing weight improve my general health, as well as specific health problems I have?
- Could any of my medical conditions or medications be causing weight gain or making it harder for me to lose weight?
- Are there any types or amounts of physical activity I should not do because of my health?
- What dietary approaches do you recommend I try or avoid?
What should I look for in a weight-loss program?
To reach and stay at a healthy weight over the long term, you must focus on your overall health and lifestyle habits, not just on what you eat. Successful weight-loss programs should promote healthy behaviors that help you lose weight safely, that you can stick with every day, and that help you keep the weight off.
Safe and successful weight-loss programs should include:
- behavioral treatment, also called lifestyle counseling, that can teach you how to develop and stick with healthier eating and physical activity habits—for example, keeping food and activity records or journals
- information about getting enough sleep, managing stress, and the benefits and drawbacks of weight-loss medicines
- ongoing feedback, monitoring, and support throughout the program, either in person, by phone, online, or through a combination of these approaches
- slow and steady weight-loss goals—usually 1 to 2 pounds per week (though weight loss may be faster at the start of a program)
- a plan for keeping the weight off, including goal setting, self-checks such as keeping a food journal, and counseling support
The most successful weight-loss programs provide 14 sessions or more of behavioral treatment over at least 6 months—and are led by trained staff.2
Some commercial weight-loss programs have all of these components for a safe and successful weight-loss program. Check for these features in any program you are thinking about trying.
Although these diets may help some people lose a lot of weight quickly—for example, 15 pounds in a month—they may not help people keep the weight off long term. These diets also may have related health risks, the most common being gallstones.3
For people who are overweight or have obesity, experts recommend a beginning weight-loss goal of 5 to 10 percent of your starting weight within 6 months.2 If you weigh 200 pounds, that would amount to a loss of 10 pounds, which is 5 percent of starting weight, to 20 pounds, which is 10 percent of starting weight, in 6 months.
Changing your lifestyle isn’t easy, but adopting healthy habits that you don’t give up after a few weeks or months may help you maintain your weight loss
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