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05/08/2023

31/07/2023

Healthy eating plan and regular physical activity
Following a healthy eating plan with fewer calories is often the first step in trying to treat overweight and obesity.

People who are overweight or have obesity should also start regular physical activity when they begin their healthy eating plan. Being active may help you use calories. Regular physical activity may help you stay at a healthy weight.

28/07/2023

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

27/07/2023

Further compounding the issue, when people lose weight rapidly, appetite often increases as metabolism decreases, making it almost impossible to keep the pounds off. A study in Obesity reports our bodies prompt us to eat 100 calories more per day for every pound lost.

Popular fad diets also very often result in nutrient deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely water,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.”

27/07/2023

Another Australian study of 200 participants in The Lancet found that while dieters in the study lost the same amount of weight, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the rapid weight loss group

26/07/2023

Cut down on sugar
Eating foods containing sugar increases your cravings for more sugary foods.

Foods that are high in sugar are often high in calories too and they will not fill you up, meaning you will need to eat more of them to satisfy your sweet tooth.6 For a healthier option, swap sweets and chocolate for low calorie, naturally sweet foods such as dates, figs and pears or sugar free snacks.
Start your day with exercise
According to studies, working out first thing in the morning can help you to lose 20 per cent more fat than exercising after you have your breakfast.7 Start your day with your workout and then follow up with a protein rich breakfast such as Greek yogurt, eggs or porridge, for a fat burning start to the day. Discover the 8 exercises that will help to burn fat.
Eat more slowly
Eating too quickly can lead to overeating. Slow yourself down by “mindfully” eating and concentrating on chewing each mouthful before you swallow.

You sometimes still feel hungry straight after eating, so try to wait 20 minutes before you grab more food and see if you still want to eat more.8
Reduce your portion sizes
Reducing the size of your portions will help you to consume less calories.

An easy way to do this is to eat from a smaller plate. We always feel the need to fill all the space available on our plates and so a smaller plate will help to reduce the amount of food you consume.

25/07/2023

You definitely know what happens when you gain weight. It stubbornly clings to your hips, arms, gut, and rear. But when you decide to lose weight, what happens to it then? ‌

Some people say it turns to muscle. Others say it turns invisible, only to reappear months later when you stop going to the gym. Diet and exercise can seem challenging, but the way they burn fat is much easier than it may seem.

What Is Body Fat?
Fat is created by an excess of calories. Calories are your fuel source, providing energy for your body. You get calories from the food and drinks you ingest. ‌

You need calories. Everything your body does requires calories. It even burns calories to help your heart beat and lungs breathe. Your body needs a certain amount of calories to support all of these functions and more. ‌

How many calories? The number of calories you need depends on several factors, including age, s*x, weight, and height. You also need more calories if you’re physically active and fewer if you’re sedentary.

Adult women generally need between 1,600 and 2,400 calories per day, and adult men generally need between 2,000 and 3,000 calories. Taller, heavier, or more active people will be at the higher end of each range.

25/07/2023

Healthy weight isn’t about following a diet or program. Instead, it involves a lifestyle with healthy eating patterns, regular physical activity, and stress management.

People with gradual, steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off than people who lose weight quickly.

Sleep, age, genetics, diseases, medications, and environments may also contribute to weight management. If you are concerned about your weight or have questions about your medications, talk with your health care provider.

Getting Started
Losing weight takes a well-thought-out plan. Here’s how to get started.

Step 1: Make a commitment
Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are
Write down everything you eat and drink for a few days in a food and beverage diary. Being more aware of what you eat and drink will help you avoid mindless consumption. Tracking physical activity , sleep, and emotions can also help you understand current habits and stressors. This can also help identify areas where you can start making changes.

Next, examine your lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it hard to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers often bring high-calorie items, such as doughnuts, to the workplace? Think through things you can do to help overcome these challenges.

If you have a chronic condition or a disability, ask your health care provider for resources to support healthy weight. This may include referral to a registered dietitian and other clinical or community programs, federally approved medications or devices, or surgery. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

On This Page
Step 1: Make a commitment
Step 2: Take stock of where you are
Step 3: Set realistic goals
Step 4: Identify resources for information and support
Step 5: Continually monitor your progress
Senior Couple Jogging In Park
Step 3: Set realistic goals
Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might be to drink water instead of sugary beverages, take a 15-minute evening walk, or have a vegetable with supper.

Focus on two or three goals at a time. Effective goals are —

Specific
Realistic
Forgiving (less than perfect)
For example, “exercise more” is not specific. But “I will walk 15 minutes, 3 days a week for the first week,” is specific and realistic.

Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. When setbacks happen, get back on track as quickly as possible. Also think about how to prevent setbacks in similar future situations.

Keep in mind everyone is different—what works for someone else might not be right for you. Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Even Modest Weight Loss Helps
Even modest weight loss can mean big benefits such as improvements in blood pressure, blood cholesterol, and blood sugars.

For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity.

Step 4: Identify resources for information and support
Adults walking with hand weights in park
Find family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities. Joining a weight loss group or visiting a health care professional such as a registered dietitian may also help.

Step 5: Continually monitor your progress
Revisit the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success.

Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

23/07/2023

The greatest wealth is health

22/07/2023

We know that food is a medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease

21/07/2023

As grandmothers used to say, "Better to pay the grocer than the doctor"

21/07/2023

No doctor knows everything. There’s a reason why it’s called “practicing” medicine

21/07/2023

It is health that is real wealth and not pieces of gold and silver

20/07/2023

Our bodies are our gardens – our wills are our gardeners

19/07/2023

Physical fitness is the first requisite of happiness

19/07/2023

You can’t enjoy abundance of wealth if you’re not in good health.

18/07/2023

Nurturing yourself is not selfish – it’s essential to your survival and your well-being.