Successfully lose weight and keep it off| Part 1

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Before beginning any diet it’s definitely worth checking if you actually need to lose weight as you may already be at a healthy weight and the easiest way to do this is to check your bmi. Want to calculate your weight ? Here you are: BMI

What is healthy weight loss?

It’s natural for anyone trying to reduce to require to lose it very quickly. But people that lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t regarding a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

Once you’ve achieved a healthy weight, believe healthy eating and physical activity to assist you retain the load off over the long term.

Losing weight isn't easy, and it takes commitment. But if you’re able to start , we’ve got a step-by-step guide to assist get you on the road to weight loss and better health.

Even modest weight loss can mean big benefits

Even a modest weight loss of 5 to 10 percent of your total weight is probably going to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.1

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight should be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases associated with obesity.

So even if the overall goal seems large, see it as a journey instead of just a final destination. You’ll learn new eating and physical activity habits which will assist you live a healthier lifestyle. These habits may assist you maintain your weight loss over time.

For example, the National Weight Control Registryexternal icon noted that study participants who maintained a major weight loss reported improvements in physical health as well as energy levels, physical mobility, general mood, and self-confidence.

lose weight tips, lose weight and keep it off

Getting start to lose weight

Step 1: Make a commitment.

Making the decision to slim down, change your lifestyle, and become healthier may be a big step to take. Start just by making a commitment to yourself. many of us find it helpful to sign a written contract committing to the process. This contract may include things just like the amount of weight you would like to lose, the date you’d prefer to lose the weight by, the dietary changes you’ll make to establish healthy eating habits, and an idea for getting regular physical activity.

Writing down the reasons why you would like to slim down also can help. it'd be because you've got a case history of heart disease, or because you would like to see your kids marry , or just because you would like to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you would like to create this change.

Step 2: Take stock of where you are.

Consider lecture your health care provider. He or she will evaluate your height, weight, and explore other weight-related risk factors you'll have. invite a follow-up appointment to monitor changes in your weight or any related health conditions.

Keep a food diary for a couple of days during which you write down everything you eat. By doing this, you become more alert to what you're eating and once you are eating. This awareness can assist you avoid mindless eating.

Next, examine your current lifestyle. Identify things which may pose challenges to your weight loss efforts. for example, does your work or travel schedule make it difficult to get enough physical activity? do you end up eating sugary foods because that’s what you purchase for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to assist overcome these challenges.

Step 3: Set realistic goals.

Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals could be to start out eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.

Focus on two or three goals at a time. Great, effective goals are:

  • Specific
    Realistic
    Forgiving (less than perfect)
    For example, “Exercise More” isn't a specific goal. But if you say, “I will walk quarter-hour , 3 days a week for the primary week,” you're setting a specific and realistic goal for the first week.

Remember, small changes a day can cause big results in the end of the day . Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen once you get away from your plan for whatever reason – maybe the vacations , longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take a while to believe what you'd do differently if an identical situation happens, to prevent setbacks.

Keep in mind most are different – what works for somebody else won't be right for you. simply because your neighbor lost weight by taking on running, doesn’t mean running is that the best choice for you. Try a range of activities – walking, swimming, tennis, or group exercise classes to examine what you enjoy most and may fit into your life. These activities are going to be easier to stick with over the future .

Step 4: Identify resources for information and support.

Male female AA adults walking with hand weights in park
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier once you have others you'll be able to discuss with and rely on for support. you would possibly have coworkers or neighbors with similar goals, and together you'll share healthful recipes and plan group exercise.

Joining a weight loss group or visiting a health care professional such as a registered dietitian can help. Healthcare providers, if they feel it's indicated, may provide you with further information about medications, devices or maybe surgery to help you in controlling your weight.

Step 5: Continually “check in” with yourself to observe your progress.

Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to run each morning but are having trouble fitting it in before work, see if you'll shift your work hours or if you'll get your move into at lunchtime or after work. Evaluate which parts of your plan are working well and which of them need tweaking. Then rewrite your goals and plan accordingly.

If you're consistently achieving a specific goal, add a replacement goal to assist you continue on your pathway to success.

Reward yourself for your successes! Recognize when you’re meeting your goals and be pleased with your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a soothing bath. Rewards help keep you motivated on the trail to raised health.

Source: Centers for Disease Control and Prevention

 

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