Weight management is about long-term success and healthy lifetime choices.
Being at a healthy weight is a major plus to women's health...and it helps you feel and look great!
It's important for you to be at a healthy weight. The health risks of being overweight can be very harmful.
The body mass index (BMI) determines the degree of your excess body weight. The guidelines are also set up to determine if you're fit, overweight, or obese. Click here to check your Body Mass Index.
Getting to a healthy weight can be a challenge.
Using weight-management strategies you will get there and maintain your weight loss.
It will take your commitment for lifelong weight loss changes. The changes that you make have to be because YOU want to make them. Trying to please someone else doesn't usually work! Make the changes for you!
Be proactive! Realize that you need to deal with any problems you are facing right now that may distract you. Making lifestyle changes will involve a great deal of physical and mental energy.
Do you eat when you aren't hungry or do you turn to food for comfort when you're stressed? Emotional eating and eating disorders are becoming more prominent every day. If you feel you have an issue with either one, please consult your doctor.
Remember life doesn't stop happening because we want to change it. Things will happen that may cause you to overeat or not exercise one day. Address whatever the issues are that got you off track then get right back on track and forgive yourself.
Just remember the benefits of your decision to do this. You'll feel better, look better and be healthier! Stay focused on the long term goals.
Setting goals, for me, is the hardest part of doing this. You have made the decision to lose weight, but you want to do it now, not have to wait!
Losing two to three pounds per week is the healthy way. Work towards this. Make sure you're getting enough calories to sustain your health. Then add exercising to help you burn the calories.
Set your goals to be "doable." Otherwise you'll get frustrated trying to set a goal that doesn't work for you. Start with eating right and exercising instead of concentrating on "pounds." Make your weight management changes one at a time.
Some of my personal tips for goal setting are:
- First week: Give up two foods that are "junk foods" or "sweets" and replace them with something healthy. Plan two days to exercise, exercise can be walking for 15 to 30 minutes, or whatever you like to do.
- Second week: Give up two more foods that aren't healthy and replace them with something healthy. Plan three days to exercise. Check your portion sizes, are you in control?
- Third week: Give up three more foods and replace them with healthy foods. Plan to exercise three days but try for a fourth day.
Setting your goals can be that simple and easy to do.
Have a daytime planner you use or a monthly calendar? Then all you need to do is schedule it on that. You can use that to track what you eat and when you exercise. This is a good reference for you to see what you have accomplished and to set the next week's goals.
If you do better by planning more long term goals with the short term goals then plan them out for weekly, monthly and for six months. Remember to make them doable!
You can lose weight slowly on a healthy diet alone...but if you walk briskly for 30 minutes each day/4 days a week, you can double your rate of weight loss.
You need a healthy balanced diet especially when you reduce calories. That doesn't mean you're giving up good food or taste. You're simply going to replace some of the "empty calorie" and high fat foods with more healthy foods.
Keep your caloric intake at 1200 calories per day or more if required for your personal needs. Otherwise you lose the nutrients your body needs to maintain good health.
If you haven't been physically active, start your exercise slowly and gradually increase your pace.
Although losing weight is your goal, remember...to keep the weight off you must make changes that will work long-term. Weight management strategies are the key to changing your habits, losing weight and maintaining that weight loss.
It takes planning and patience to implement a good habit. Don't expect everything to happen over night and don't get discouraged if you get off track.
Keep on track and stay motivated using healthy dieting tips.
Beware of diet myths. There are many unfounded diet myths out there and they can be harmful to your health.
You're making permanent, healthy changes one day at a time that will result in a healthy lifestyle!
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