How to Lose Weight and Maintain it

Losing and maintaining a healthy weight reduces your risk of health problems and increases your ability to enjoy an active, healthy life.

Getting Started
Did you know that simply losing as little as 10% of your current body weight can make a difference in your health.

Achieving this initials weight loss goal will help to lower your risk for heart disease and other conditions, including high blood pressure, type II diabetes and certain types of cancer.

Did you know that a reasonable and safe weight loss is 0. 5 – 1 kg per week.

While it may take longer to lose the weight, it will make it easier to keep the weight off and will also give you the time to make new healthy lifestyle changes such as eating a healthy diet and increasing your physical activity level.

Did you know that it is better to maintain a moderate weight loss over a longer period of time than to lose lots of weight drastrically and regain it.

How to lose weight loss
To achieve scientific reduction in BMI and fat mass with preservation of lean body mass, a temporary negative energy balance needs to be created in the body so that the fat stores are used for energy. To be successful at losing weight, you need to adopt a new lifestyle. This diet with healthy foods, being more physically active and learning how to change behaviors. Over time, these changes will become routine.

Calories
To loss weight, you need to cut down on the number of caloreis (units of energy) you get from food and beverages and increase the physical activity. For a weight loss of 0. 5 – 1kg per week, daily intake should be reduced by 500 calories.

Eating plans containing 1, 000-1, 200 calories will help most women to lose weight safely.

Eating plans between 1, 200 calories and 1, 600 calories each day are suitable for men.

Healthful eating plan
The energy restricted diet should be adequate in proteins to preserve the lean mass, rich in complex carbohydrates and low in fat and sugars.

Food that can be eaten more include those that are lower in calories, total fat, saturated and trans fat, cholesterol and sodium (salt). Examples of these foods include fat-free, low-fat-milk, milk products, lean meat, fish, poultry, high-fiber foods such as whole grains, breads, cereals, fruits and vegetables. Canola or olive oils and soft margarines made from these oils are heart healthy and can be used in moderate amounts. Unsalted nuts can also be built into a healthy diet as long as you watch the amount.

Foods higher in fats are typically higher in calories. Foods that should be limited include those with higher amounts of saturated and trans fats and cholesterol. These particular fats raise blood cholesterol levels, which increases the risk for heart disease. Saturated fat is found mainly in fresh and processed meats, high-fat dairy products (like cheese, whole milk, cream, butter and ice cream). Trans fat is found in foods with partially hydrogenated oils such dalda, commercially available fried foods and some bakery goods. Cholesterol is found in eggs, organ meats and dairy fats. Saturated fats should be replaced with moderate amounts of monounsaturated fats and polyunsaturated fats. It’s also important to limit foods and beverages with added sugars such as desserts like canned fruit packed in syrup, fruit drinks and sweetened beverages. Foods and beverages with added sugars will add calories to your diet without giving you needed nutrients.

Increasing the physical activity level
Staying physically active is most helpful for reducing weight, preserving the lean mass and vital in maintaining the lost weight. In addition , it has the benefit of lowering the risk of certain diseases such as heart disease and diabetes.

A few individuals can lose weight by participating in 30 minutes of exercise per day, but most people need 60 to 90 minutes of daily physical of daily activity for proper weight management (the 30 minutes of exercise are included as part of the 60 to 90 minutes of physical activity).

For the beginner, one way to be more active is to do more “everyday" activities, such as taking the stairs instead of the elevator, stretching or taking a walk during breaks at work, spending ess time watching television and working on the computer. Also, try spending more time doing activities such as gardening, household chores, pushing a stroller, ironing or cooking.

The next level would be light activities, such as slow walking house cleaning, child care, golf and recreational sports such as table tennis.
Once comfortable with this level, try adding more moderate activities such as faster walking, weeding a garden, carrying a load, cycling and dancing.

Whatever sort of exercise you-do
Gradually build up the amount of activity by starting slowly and then gradually build up the time you spend doing the activity and how often you to do it.

Each time you exercise, start slowly for the first few minutes and build up gradually. At the end, spend some time going more slowly and cooling down.

Choose a variety of exercises and ones that you enjoy, to remain motivated.

You may squeeze in two or three bouts of 15 or 20 minutes of activity in a day. It is just as effective as doing it all at once.

Small changes can make a big difference

Listen carefully to your internal hunger and satiety cues and follow them.

Start with a small serving and then get more if you’re still hungry.

Eating slowly will help you to feel satisfied when you’ve eaten the right amount of food for you. It takes 15 or more minutes for your brain to get the message you’ve been fed. Slowing the rate of eating can allow you to feel full sooner and therefore, help you eat less.

Don’t buy problem foods
Using smaller plates helps to moderate portions so they don’t appear too small.

Eat only in one room at a designated time.

Make small portions look large by spreading them over a plate.

Slow down eating put down utensil between bites.

At fast food restaurants, order small or regular sized foods and beverages.

Leave some food on your plate.
Reward yourself personally and immediately for positive behaviours e. g. buy a new dress, buy a ticket for movie/concert.

Maintaining weight loss
Once you’ve reached your weight loss goal, maintaining your lower body weight can be a challenge. They key to weight maintenance is to continue the healthy lifestyle changes that you have adopted. Staying on a healthy diet and aiming for 60-90 minutes of physical activity most days of the week will help you maintain your lower weight.

Though obesity is a syndrome complex with genetic, nutritional imbalances and metabolic errors contributing to chronic diseases such as cardiovascular, diabetes, gall stones, arthritis and significantly increase the mortality associated with BMI and central distribution of fat. Management of obesity is notoriously difficult, but when handled scientifically and with understanding can meaningfully help to re-adjust the dietary energy intake along with an increase in physical activity more or less permanently to succeed.

It is better not to lose weight, than to lose it unscientifically.

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Best Diet Plan 4 Weight LOSS