LOOSING WEIGHT -THE HEALTHY WAY

To lose weight one needs to burn more calories than one eats. Every good weight-loss plan has the same two parts: food and physical activity. Wise food choices can help us to eat fewer calories and daily (or almost daily) physical activity on the other hand helps to burn off some of the calories we consume. This will help not only in losing weight more easily but also in keeping it off, too.

• Keeping the portions small. Smaller portions help prevent overeating.
• Control hunger with low cal foods. Foods such as soup, salad, fruits and vegetables can help fill you up without adding a lot of calories. These foods will not only satisfy your hunger but also help lose weight.
• Keeping track on what is being eaten. Studies show that keeping a Food Log helps people lose weight and keep it off.
• Making trade-offs to control the calorie intake. Foods high in fat and sugar are usually high in calories, too. But that doesn’t mean you have to give up your favorite foods. Instead learn to make trade-offs. If you want to indulge in your favorite dessert, eat a lower-calorie meal.
• Enjoying more physical activity. Regular physical activity is important for keeping your heart healthy. Increasing physical activity will help you lose weight and strengthen your heart at the same time.

In case one feels the need for extra support to lose weight one should look for a weight-loss program that’s been proven safe and successful. The points to consider for choosing a weight loss programme are as under:

• Stresses a healthy eating plan (low in saturated fat, Trans fat and cholesterol, with plenty of fruits, vegetables, whole grains, lean poultry, meat and fish, and low-fat dairy).
• Includes daily physical activity.
• Gives personal support from a group, buddy or dietitian.
• Does not deprive you of the foods you enjoy.
• Has a system to help you keep track of what you eat and drink.
• Recommends a weight loss of 1 to 2 pounds per week until a healthy weight is reached. If you’re insulin-dependent, does not conflict with your diabetic diet. You must talk to your doctor or diabetes educator before taking enrolling in the programme.