6. HOW TO REDUCE AND MAINTAIN WEIGHT
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Before you set on your mission to lose weight, it's very important that you:
Set a realistic target of weight loss. Remember even a weight loss of 5-10% can provide significant health benefits.
Start with the right attitude.
Integrate your efforts with your lifestyle to such a way that you do not feel nailed down with a set of rules & restrictions. | |
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Most quick-fix diets (special Diet program, special weight - loss program) look short-term weight loss but successful weight loss program will look at long - to weight loss and maintenance.
A healthy and medically beneficial weight loss target is 10% of your initial weight. Current medical opinion advises that you should lose weight steadily gradually : 0.5 kg per week is a good rate. In order to lose about 0.5 kg a week, there needs to be an energy deficit of 3500 Kcal a week (or 3500 / 7500 Kcal ) and this can be achieved by decreasing food intake. Increasing physical activity, or both. Brisk walk everyday of about 30 minutes will help you in achieving weight loss of 0.5 kg in 20 days.
Weight reduction is easy if you can follow a few tips.
Avoid fatty foods.
Take more fiber and starch foods, salad, fruits, vegetables, etc.
- Whole wheat bread.
- Whole grain cereals.
- Brown rice.
- Fresh fruits and vegetables.
- Vegetable with skin.
- Beans, lentils and pulses.
- Nuts, seeds and dried fruits.
Limit serving size.
Regularize eating habits.
Take food at regular intervals of time.
Eat when you are feeling hungry.
Don't skip meal.
Frequent small meals are better than on single long meal.
Maintain a food dairy. |
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