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Controlling Your Weight the Safe and Healthy Way
There are steps you can take to maintain your current weight or to lose weight that are healthy steps to take.
The first step you need to take to control your weight safely is to choose a weight loss program that is healthy. The next step is to know what guidelines to follow for safe physical activity. The third step involves any needed behavior changes. The fourth step you should take involves portion control. The fifth step involves shopping behavior in order to control your weight. The next step revolves around choosing healthy recipes and reduced-calorie recipes. Know your food exchange list and lastly, learn how to keep a daily food and activity diary so that you have a record of your weight control achievements and challenges. Use a menu planner to help stay on track with your meals as a last step in controlling your weight.
Follow all of the above steps and you will be well on your way to controlling your weight the safe and healthy way.
Here are some tips regarding selecting a weight loss program that will be healthy for you:
Look for a program that provides counseling to assist you in making changes in your eating habits and personal habits that affect your weight.
The program staff should be a combination of qualified counselors, health professionals including nutritionists, registered dietitians, doctors, nurses, psychologists or exercise therapists.
Does the program have training available to deal with the times when you may become stressed or when you may backslide into old eating habits?
Does the program teach you skills or techniques that will help you to make permanent changes in your eating habits and physical activity level?
If the program involves special food, are their choices that are flexible and that respect your culture and takes into consideration your likes and dislikes? Does it take into consideration your lifestyle?
Safe physical activity guideline:
Choose moderate activity levels to start out with and follow the advice of your doctor regarding how long you should exercise and types of exercises that will be right for you based on any health issues you may have.
Examples of moderate activities include washing and waxing a car for about an hour, washing floors or windows for about an hour, gardening for at least 30 minutes, pushing a baby stroller for 1.5 miles in a half an hour, raking leaves for 30 minutes, shoveling snow for 15 minutes, walking stairs for 15 minutes, dancing fast for 30 minutes, swimming laps for 20 minutes, jumping rope for 15 minutes or running 1.5 miles in 15 minutes (10 min for a mile).
Good behaviors for losing weight safely:
Set the right goals for you by using advice from your doctor
Be specific with your goals
Make sure they are attainable
Set short-term goals that gets you closer to your ultimate goal
Reward yourself for achieving short-term goals but do not use food as an award.
Is a Vegetarian Diet the Answer to Weight Loss?
Being a vegetarian is becoming more popular as more people are becoming more health conscious, are seeing more celebrities endorsing the vegetarian lifestyle and the promise of weight loss if you cut out fatty meats.
Did you know that there are various types of vegetarian diets to chose from today?
Some vegetarians eat only fruits, vegetables, beans, and nuts while others may also eat cheese, milk and eggs.
There are four main types of vegetarian diets. There are the Semi vegetarians who eat all types of foods even meat but they limit the amount of animal products they consume. The Lacto vegetarian avoids all animal products except for dairy products. The Lacto-ovo vegetarians excludes all meat except for dairy and eggs and Vegans are the more “hard-core” vegetarians who avoid all animal products including meats, dairy products, and eggs. The vegan eats only lentils, beans, soy products, and vegetables.
Now that you understand what types of vegetarian diets there are, do any of them help you to lose weight?
A benefit to those who are trying to lose weight is that a vegetarian diet tends to be low in fat and cholesterol. Not only is a vegetarian diet beneficial for those trying to avoid heart problems but it can lower your risk for cancer as well.
A vegetarian diet can be challenging when it comes to getting all the nutrients that your body needs such as protein, iron and zinc. Adding soy to your vegetarian diet is one way to get your protein. Eating spinach and beans can help to insure that you are getting enough iron in your vegetarian diet. When losing weight you don’t want to chose a diet that will deplete you of these essential nutrients so you will need to plan your meals carefully to be sure that you will be getting enough protein, iron and zinc. Your doctor may advise you to take a vitamin and mineral supplement.
Vitamin and mineral supplementation when on a vegetarian diet will ensure that you will get the necessary B-12, Vitamin D, calcium, and zinc. You can also make sure you eat cereals, soymilk, spinach, and broccoli. When on a vegetarian diet with the goal of weight loss you will still need to restrict your intake of high-calorie foods such as those that contain fat or sugar. Depending on what type of vegetarian diet you follow, if you eat dairy products chose the non-fat or low-fat variety and if you eat eggs you will want to eat them in moderation because eggs are rich in cholesterol.
The good news is that vegetarians tend to eat fewer calories each day than those who consume meat. The body mass index is generally lower for vegetarians than for the population at large. With that said, it would appear as if following a vegetarian diet can be helpful when it comes to losing weight as long as you are careful to get all the nutrients that your body requires in order to be healthy.
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