Over the past few years, it has become clear that weight is an important health issue. Being overweight is a risk factor for many health problems such as diabetes, high blood pressure, high cholesterol, arthritis, gall bladder disease, gynecologic problems, some cancers, and even lung problems. Additionally, many people searching for a quick fix spend hundreds of dollars on products, solutions and programs that don’t work, leaving them greatly frustrated. Although not a quick fix, the following is a lifetime solution to managing your weight the healthy way.

Set Small Goals: Start with a goal of reducing your body weight by about 10 percent from your starting point. With success, and if warranted, further weight loss can be attempted.

Reduce Calories: Low fat or low carbohydrate diets alone don’t work. It is essential to reduce your total caloric intake to lose weight. By reducing your caloric intake by 500 to 1000 calories per day, you can loose 1 to 2 pounds per week.

Exercise should be an integral part of your weight loss and/or weight maintenance program. Strive for at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.

Managing Success: Once you reach your goal, remember it is necessary to balance your Calories In vs. Calories Out. Continue your new low calorie, low fat eating habits and be physically active for a lifetime of success.

Adapted from the National Institutes of Health, National Heart, Lung, and Blood Institute

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