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Tips to reduce obesity
Win the weight:
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Determine with the help of your physician how
much weight has to be reduced.
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Set several short term realistic goals .
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Reward yourself each time you make progress
(Not food items).( Like I will buy a new sandals if I reduce
this much pounds or Kgs)
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Even small weight losses have shown to be
beneficial.
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Make gradual changes in eating habits. (The
human body reacts negatively when calories are reduced by
slowing basal metabolic rate. This makes weight loss
harder.)
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You will lose weight when you burn more
calories than you consume. Hence eating less and being more
active help in losing weight.
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Sound eating habits keep you out of putting on
weight.
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Stay motivated to lose weight.
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Slow weight loss is the safest and most
effective. ( one to one and half pound per week).
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Gradual weight loss, promote long term loss of
body fat.
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A person who is moderately active needs daily,
33 calories per kg of body weight to maintain his weight .
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Reducing calories intake by 300 per day and
increasing the physical activity to burn 200 calories per day
results in weight loss of 400 Gms per week.
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To satisfy basic nutritional needs eat a
variety of foods every day.
Choose
from each of the five food groups milk, meat, fruit, vegetable
and cereals. Balanced food plans encourage making wise
choices about everyday food choices. This type of diet helps
to stay at your proper weight for life.
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Allow for an occasional treat.
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Evaluate your eating pattern.
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Try to cut down on foods high in fats and
sugar.
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Most successful weight – loss plans stress on
reduction in both calories and the amount of fat eaten
Physical activity:
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Determine the type of
physical activity that suits your life style.
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Regular aerobic exercise
like brisk walking, jogging or swimming, is a key factor in
achieving permanent weight loss and improving health
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Health experts recommend
exercising 30 minutes or more on all, days of the week for
maximum benefits. The exercises should be moderately vigorous
to be most effective but not exhausting.
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Incorporate few simple
measures to burn calories effectively. Like- taking an after
dinner walk, using stairs instead of escalators or elevators,
parking the car farther away to have a longer walk etc.
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Exercises also improve
sense of well being ,decreases stress and decreases appetite
in some.
10 Essential Tips
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Fry or
sauté foods in a non-stick cook
wear with low-calorie fat.
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Baking or boiling is recommended instead
of frying.
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Eat high-fiber foods.
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Use sugar substitutes while sweetening
foods and beverages.
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Opt for light menus in restaurants,
or purchase low-calorie or reduced-fat products at the grocery
store.
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Never skip meals. Eat three to six times
a day in smaller portions to avoid getting hungry.
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Use a smaller plate at mealtime to
satisfy your psychological need to see a full plate.
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Eat and chew slowly. Stop eating before
you feel full. (It takes 20 minutes for the stomach to tell
the brain that it is full!)
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Weigh yourself on a regular schedule, but
don’t become a slave to your scale.
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Reward yourself with pleasures other than
food--buy some new clothes, get a different
hair style, see a movie, visit a friend, etc.
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