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About weight loss plan, there are lots of ways to lose weight. But if you plan to lose more than 15 to 20 pounds, or if you take medication regularly, you should be evaluated by your doctor before beginning your plan. Your doctor or registered dietitian can help you arrive at a sensible weight loss goal. You may not need to lose as much weight for your health as you think. Sometimes the “cosmetic†desire to lose requires a great deal more loss than what is needed to lower your health risk. Food Choices Are The KeyAny weight management program you consider should probably reduce your daily calorie intake anywhere from 500 to 1000 calories a day, depending on how many calories you are currently eating. Total fat should be 30 percent or less of your total calories. Reducing saturated fat is important especially if your cholesterol is high. However, eating less fat alone won’t give you the results you want unless your total calories are reduced, too. If cakes and cookies or breads and pastas are your favorites, you may need to reduce carbohydrates as well. You may want to seek the help of a registered dietitian to help you with dietary therapy or seek out a weight management program. A meal planning tool such as lifeclinic.com’s Nutrition Diary can also help monitor your daily calorie and nutrition intake Increase Physical Activity Increasing your physical activity is an important part of losing weight. Moreover, it will be a lot harder to maintain your weight loss without increasing your exercise. By exercising, you can lower your risk for high blood pressure, heart disease and diabetes beyond that produced by weight loss alone. If you are at risk for heart disease, have a chronic illness such as high blood pressure, diabetes or you are obese, you should check with your doctor before adopting an exercise plan. Change Your Behavior and See Results Behavior therapy is a sort of a fancy way to talk about basic learning principles that can help you overcome barriers to changing your eating and exercise habits. For example it will be natural for you to set weight loss goals. But you need to look at your behavior when you set them: 1. A bare minimum of 30 minutes of exercise every day: -at least 10 minutes of stretching a day, -and at least 20 minutes of walking or aerobic exercise a day. 2. With the exception of fruits and vegetables, I eat only my most favorite foods. Because I have to keep things simple to save time, worry, and temptation, I divide all food into three groups: -meat, poultry and fish -fruits and vegetables -carbohydrates and fatty foods (including all dairy products, eggs, potatoes, popcorn and sweets) 3. Then I make sure that each day I eat: -between 250 and 450 calories worth of the meat/fish group (Note: fish has fewer calories than beef, but don't be fooled by that. You need more fish to fill you up than you do beef.) -and a bare minimum of 360 calories worth of the fruit/veggie group (more in summer). -I get to use my daily calories on whatever foods from the carb/fat group I feel like eating that day. 4. When I'm buying fruits and vegetables, I think "nutrition". When I'm buying any other food, I think "taste" only. I avoid eating anything from the carb/fat group (even if it's free!) that I don't like. In fact, if any food is not a fruit/veggie or I'm not going to fondly remember its taste for a while, I don't eat it. Why? Because, like every effective weight-loss plan, my diet involves going hungry sometimes. I discovered that it's easier to resist the temptation to give in to hunger if you can close your eyes and think about: -how great the last thing you ate tasted, and -how great your next meal is going to taste. So I make sure that everything I eat except fruits and veggies tastes great. (And I make my fruits/veggies taste pretty good too.) To put it another way, I reward myself for going hungry not by eating more food but by eating more of my favorite foods. 5. This weight-loss plan doesn't forbid any particular food. So nothing you could eat would mean that you had gone off the diet. No more weight swings; this diet is forever. 6. Am I on a junk-food diet? No, because: a. fatty foods are not necessarily junk food. There are plenty of delicious fatty foods that are great for you. And you need a certain amount of fat in your diet. b. Actually, there is no junk food. All nonpoisonous food (I consider alcohol poisonous) is good because it's all stuff your body needs. I discovered the hard way that how much you eat matters more than exactly what you eat. 7.
Take it slow. Ask your doctor how much weight it's safe for you to lose
at one time. Then aim for that (target) weight. Once you're at your
target weight for a while, set a lower target weight, and so on until
you weigh what you want to weigh. Doing it all at once: b. makes you so hungry! Losing
weight wasn't easy for me. The lithium was making me feel hungry all
the time. The only way I could lose any weight at all was to
concentrate primarily on one thing: reducing the calories I ate. I had
to estimate, rather than carefully calculate, how much salt, minerals,
and fats to eat, take a multiple vitamin every day rather than keeping
track of exact vitamin intake, and trust that I'd get the nutrients I
needed by balancing meat, carbs, fruit, and vegetables every day.
Later, once I started to get my weight under control, I was able to
work on increasing the vitamins and mineral I was eating.
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