Reducing Body Weight
A healthy weight doesn't need adhering to a plan or diet. Rather, it entails leading a stress-reduction, frequent physical activity, and healthy eating habits lifestyle.Individuals who lose weight gradually and steadily—roughly one to two pounds per week—are more likely to maintain their weight loss than those who drop it abruptly.
Aside from genetics and age, other factors that may affect weight management include sleep, illnesses, drugs, and surroundings. Speak with your healthcare professional if you have concerns about your weight or inquiries about your prescriptions.
Commencing
It takes careful planning to lose weight. Here's how to get going.
First step: Decide to commit.
Put down your reasons for wanting to reduce weight, whether it is to feel better in your clothes, see your kids get married, or because you have a family history of heart disease. Confirming your commitment in writing can help. To remind yourself every day of the reasons you want to make this change, post these reasons somewhere.
It takes careful planning to lose weight. Here's how to get going.
First step: Decide to commit.
Put down your reasons for wanting to reduce weight, whether it is to feel better in your clothes, see your kids get married, or because you have a family history of heart disease. Confirming your commitment in writing can help. To remind yourself every day of the reasons you want to make this change, post these reasons somewhere.
Step 2: Evaluate your current situation
Keep a food and beverage journal where you record everything you eat and drink for a few days. [PDF-127KB]Increasing your awareness of what you eat and drink can help you steer clear of mindless eating. Monitoring Exercise [PDF-51KB], emotions, and sleep can all aid in your understanding of your present routines and sources of stress. This may also assist in pinpointing areas in which you may begin implementing improvements.
Keep a food and beverage journal where you record everything you eat and drink for a few days. [PDF-127KB]Increasing your awareness of what you eat and drink can help you steer clear of mindless eating. Monitoring Exercise [PDF-51KB], emotions, and sleep can all aid in your understanding of your present routines and sources of stress. This may also assist in pinpointing areas in which you may begin implementing improvements.
Look at your lifestyle next. Determine what obstacles could stand in the way of your weight loss goals. For instance, is it difficult for you to obtain adequate exercise because of your work or travel schedule? Do you often eat sugary meals because you buy them for your children? Do your colleagues frequently bring high-calorie snacks to work, such doughnuts? Consider what you can do to assist in overcoming these obstacles.
See your doctor about services to help you maintain a healthy weight if you have a disability or chronic illness. This could involve federally approved drugs or equipment, surgery, referrals to other clinical or community programmes, and qualified dietitians. Request a follow-up consultation so that you can keep an eye on any changes in your weight or associated medical issues.
Step 3: Make sensible objectives
Establish short-term objectives and give yourself rewards as you go. Perhaps your long-term objectives are to control your hypertension and shed forty pounds. Short-term objectives could be to have a vegetable with supper, go for a 15-minute stroll in the evening, or switch to water from sugary drinks.
Concentrate on two or three objectives at once. Successful objectives are —
Particularly Realistic and Forgiving (but not flawless)
Establish short-term objectives and give yourself rewards as you go. Perhaps your long-term objectives are to control your hypertension and shed forty pounds. Short-term objectives could be to have a vegetable with supper, go for a 15-minute stroll in the evening, or switch to water from sugary drinks.
Concentrate on two or three objectives at once. Successful objectives are —
Particularly Realistic and Forgiving (but not flawless)
"Exercise more," for instance, is not very detailed. However, stating, "I will walk for 15 minutes, three days a week for the first week," is precise and doable.
Setting unattainable objectives, like losing 20 pounds in two weeks, might make you feel helpless and angry.
Anticipating sporadic setbacks is another aspect of being realistic. When you encounter setbacks, quickly get back on course. Consider how to avoid failures in similar circumstances in the future.
Setting unattainable objectives, like losing 20 pounds in two weeks, might make you feel helpless and angry.
Anticipating sporadic setbacks is another aspect of being realistic. When you encounter setbacks, quickly get back on course. Consider how to avoid failures in similar circumstances in the future.
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