Some researchers find out that two-thirds of the United States adult population is overweight, defined as a body mass index (BMI) of at least 25, or obese, a BMI of at least 30. Obesity rates, which doubled between 1980 and 2004, increase the risk of type 2 diabetes and high blood pressure. The recommendation is often to lose at least 5 to 10 percent of initial body weight with these conditions.
Weight loss is not an easy goal to achieve. Before you get started on a weight loss program, consider the following tips. They should help you reach your goal of obtaining and maintaining a healthy way to long-term weight loss.
1. Count and cut calories
Firstly, determine how many calories you eat in a typical day. Next, set your new reduced calorie goal, keeping in mind that experts recommend you lose no more than a pound or two a week. To lose about 1/2 pound per week, subtract 250 calories a day from your current calorie intake; to lose 1 pound, subtract 500. A reduction of 500-1,000 calories could result in weight loss of about 1-2 pounds per week.
2. Choose a healthy diet
Eat plenty of healthy foods full of the six nutrients most often lacking in women’s diets. The quality and length of our lives depend on our health; our bodies thrive only when nourished with optimal amounts of the more than 40 nutrients and 12,000 phytochemicals found in minimally processed foods. If you focus more on your health and less on your waistline, you will automatically eat more low-calorie, nutrient-packed healthy foods, like vegetables, fruits, whole grains, nonfat dairy products and legumes, which help you maintain your weight.
3. Keep healthy foods on hand
Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that you’re more likely to overeat while watching television, or whenever treats are on display by the office coffee pot. Learn how to control food cravings. Cut out the specific items in carbs, sweets and meat. Prepare fruits and vegetables, whole grains, dried beans, nonfat dairy and fish or lean poultry to eat.
4. Enjoy exercises regularly
In order to burn more than you take in, you need to exercise. It increases your metabolism so even when you’re at rest, you’ll be burning more calories. experts advise regular aerobic physical activity (such as walking, biking or swimming) for at least 20-30 minutes a day, three to five times a week. In particular, walking may be a good choice.
5. Reward weight loss success
It’s important to concentrate on taking care of your body rather than focusing on the pounds on the scale. Rewards that you can control can be used to encourage you to attain your weight loss goals, especially those that have been difficult for you to reach. ewards may include treating yourself to a movie or music CD or taking an afternoon off from work or just an hour of quiet time away from family. Keep in mind that numerous small rewards, delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long, difficult effort.
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