A Healthy Approach to Weight loss
There are unfortunate ironies around the fact the in many parts of the world millions of people suffer from starvation and long term malnutrition while multi-billion dollar industries feed off global obesity and a desperation driven desire for weight loss. While that is a reflection of the ethics of global society this article looks are various issues associated with weight loss.
What is healthy weight loss?
I suspect that the desire to losing weight has been around since one man learnt how to get fat on the labors of another. While it is only natural for anyone trying to lose weight to want to lose it very quickly the introduction of pharmaceutical solutions and the age of instant gratification has tended to blind those on ‘yet another diet’ as to what is exactly physically possible or vaguely in the realms of common sense. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week/ 1 Kg) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Sure it is possible to lose more than 2 pounds per week but it will be more than just fat that is lost. It will be vital protein and a continued focus on absolute weight loss can lead to other problems and mental illnesses such as Anorexia Nervosa.
Essentially its simple math, to lose weight, you must use up more calories than you take in. There are those who would prefer to ignore that basic fact and focus on achieving a desired weight regardless of their Body Mass Index (BMI) and whether it is even achievable. According to Jack Medina when someone goes on a diet his or her body does not know it’s on a diet and shuts down systems in order to compensate for the lack on energy coming into your body. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. However, you still need to fuel you body sufficiently to perform your normal daily functions. How many calories is that? There is no single answer given that everyone is different. The number of calories is 10 times the current or desired body weight (in pounds) [Approx 4 time the same weight in Kilograms]. If you’re engaged in high cardio activities then you need at least twice that.
Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week you are more likely to be successful at keeping the weight off over the long term.
However, for those who struggle to implement the self-discipline for exercise or reduced food intake there are products available that contain appetite suppressants. One such brand is called Prevail from Valentus whose primary product is called SlimRoast and is an Italian dark roast coffee that claims to:
• Controls appetite
• Regulates sugar absorption
• Regulates fat absorption
• Promotes brain health and focus
• Elevates mood
Non GMO Dark Roast Coffee, Chlorogenic Acid, Garcinia Cambogia 95%, Phaseolamin, Cassiolamine Green Tea 100:1 Extract, Ginseng 100:1 Extract, L-Carnitine with Chromium.
Losing weight is not easy, and it takes commitment.
Here’s a step-by-step guide to getting started.
Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself.
Step 2: Take stock of where you are.
Depending upon serious your weight problem is you might like to consider talking to your health care provider. Keep a “food diary” for a few days to help you raise awareness of what you’re actually eating. This awareness can help you avoid mindless eating.
Step 3: Set realistic goals.
You need to develop a plan that takes you through to your target weight. Don’t be afraid to reward yourself along the way for each goal achieved. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are —
• Forgiving (less than perfect)
For example, “Exercise More” is not a specific goal. But if you say, “I will walk 15 minutes, 3 days a week for the first week,” you are setting a specific and realistic goal for the first week.
These activities will be easier to stick with over the long term.
Step 4: Identify resources for information and support.
Information is power and will support you in your march towards your goals.
Step 5: Continually “check in” with yourself to monitor your progress.
Doc Deming, the architect of continuous improvement, put it simply with Plan, Do Check, and Act.
Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress by using non-food rewards.
Even Modest Weight Loss Can Mean Big Benefits
Provided you have set a goal for weight reduction, no matter how modest, the results will still be beneficial in terms of improvements in blood pressure, blood cholesterol, and blood sugars.
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity. There are also additional ways to improve these results by taking supplementary whole foods that address the issues of a complete and balanced nutrition while be helpful with your weight reduction program.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
Improving Your Eating Habits
The constant demand to be ‘somewhere else or rushing to beat the traffic’ often results in poor nutrition that soon becomes strong eating habits. Some are good (“I always eat breakfast”), and some are not so good (“I always clean my plate”).
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.
• REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.
Reflect, Replace, Reinforce: A process for improving your eating habits
1. Create a list of your eating habits.
2. Highlight the habits
3. Look at the unhealthy eating habits Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you’re eating.
4.Here are more ideas to help you replace unhealthy habits:
• Eat more slowly. If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied.
• Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger.
• Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.
Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn’t happen overnight. Be careful not to berate yourself or think that one mistake “blows” a whole day’s worth of healthy habits. You can do it! It just takes one day at a time!
Declaration: John Norman is a distributor for both Valentus and Juice Plus+® products.
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