How to keep your weight under control
Posted on July 10, 2008
Filed Under Weight Control |
Two articles devoted to problems of overweight assessed their physical, psychological, social and economic. We saw that miracle cures had no effect and it was not easy to lose weight on its own, there were also practical advice to lose weight effectively. But once the result achieved, and how to maintain?
This article is not devoted to slimming regimes summer, which almost always expire at the beginning - ie as soon as clothing sufficiently thick hide unsightly flanges. What is important is to try to control his weight. The regime yo-yo is not a health cure, although recent studies show that it is not particularly harmful. This article concerns the contrary, those who have managed to lose 5 to 10% of their weight, which is the minimum to obtain significant results for health. The health benefits, however, depends upon the maintenance of this threshold weight. It is therefore important to stick to it and, if possible, take steps to reach its optimal weight. The task is far from easy.The only way to achieve this is to change significantly its way of life. Previous articles have shown that in a regime, not only seen a decrease immediate energy needs, but due to the stabilization of the load weight at a reduced level, there is a permanent decline metabolism Base and the energy required for physical activity. This means that the balance between energy consumed and energy spent must be adjusted, otherwise the weight increase. In this way of life, the balance between energy consumed and energy spent must be amended, on the one hand by increasing energy expenditure (exercise) and secondly by reducing consumption ( food). Here are some suggestions: Broadly speaking
A. The change can not be conceived in terms of days or weeks, but covers the entire life, a life that will now be longer and more healthy.
B. Planning its application in the context of your lifestyle. If the change does not reflect your own pace, experience shows that it will not be sustainable. Normally, it is possible to find a solution compatible planning change. We operate by habits. Let us make sure that these habits are good.
C. Check your weight each week. By adjusting the exercise and energy supply, you must maintain your weight by 2 or 3 kg closely.
Increase energy expenditure
A. Experience shows that regular physical exercise is very important. It is rare to be able to maintain a reduced weight without regular physical activity. The exercise helps to maintain energy balance, improves heart and lung functions, reduces the risk of depression, boredom and envy snacks.
B. The more you do physical exercise, the better you wear; prefer walking or cycling to the car or bus, take the stairs instead of the elevator.
Reduce consumption of food
A. Set a pace for the meal that suits you. Some consider that a breakfast temper the excesses of the rest of the day. For most people, it is more appropriate to take three balanced meals - two light meals and one main meal.
B. Reduce intake of calories by limiting fat and alcohol, which offer a lot of energy but do not cut hunger for a long time. Choose complex carbohydrates, especially those containing fibres.
C. Reduce portions and prefer a small base, it will give you the impression of eating more.
D. Eat 5 daily rations of vegetables and fruits can help you control your weight and improve your health.
E. Do not give up the business meals or banquets. Good planning allows for some flexibility regarding the supply of calories. On occasions of this kind, carefully selected dishes and take small portions to avoid problems.
F. Try to understand and eliminate the reasons that push you to nibble.
These boards are effective and truly rewarding as you appliquiez. “Good day and good health! “
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