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Calcium For Your BonesEverything about our make-up is soft, except for our bones. They are the pillars of ..... Cruise the links on the left and the article on below to learn more on this weight loss topic. Thanks for reading and let me know if you need more info on .
Every year thousands of people make resolutions to lose weight and get healthier. Months have passed since New Year’s Day, the “D-day” for many of us. Are your resolutions a thing of the past?
If you answered YES, then you are a prime candidate for The Perfect Diet. Stick around and learn the steps you need to take to lose weight and keep it off. You don't need surgery. And you don't need magic pills or potions.
So, why is it so hard to lose weight? If you’re one of the thousands of diet drop-outs, it’s probably because you didn’t choose your perfect diet. You chose someone else’s diet.
Maybe you bought a diet book, or ripped a diet out of a magazine. Maybe you got a diet from your neighbor or office colleague. There are thousands of weight-loss diets, but unless the diet is personalized to you, you’re eating someone else’s diet.
All diets work similarly. Like a scale, you operate by balancing the calories you consume with the calories you expend daily. A certain number of calories are necessary to maintain your most elemental metabolic functions -- your breathing... your heart rate... everything! And you need a certain amount of energy (calories from food) to fuel your basic activities, such as walking and just getting around.
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To tip the scale to weight loss, you need to change the balance. Take in fewer calories than you need, and add exercises such as jogging, biking or dancing, etc, and you’ll see the numbers change.
Theoretically, it’s easy, right? Take in fewer calories than you burn, and you lose weight. But doing it is harder. Here are your options:
1. Eat Less: By consuming fewer calories than you burn with activity, you lose weight. It works for some. They’d rather not change what they usually eat. They’re not willing to give up fatty fries and high calorie beverages, and can just eat half their usual amount. This will work, but unless you don’t mind being hungry, you can’t sustain it for very long.
Therefore, a second option is:
2. Eat Differently: Changing from high-calorie foods to lower-calorie/higher-fiber foods allows you to eat as much as you usually do, but you actually eat fewer calories. This is my favorite strategy! For example, changing from fried chicken to baked saves hundreds of calories; changing from whole milk to nonfat or 1 percent saves more. Adding up the saved calories on a daily, then weekly basis results in painless weight loss.
3. Add Activity: You can lose weight without adding activity, but it will take longer. And adding strength training, (I’m not talking huge weights!) and increasing muscle strength, with bands or light weights, makes your body more metabolically active and helps you maintain the weight loss. Make this a lifetime habit by doing activities you enjoy. It’s like dieting -- don’t do someone else’s activities, choose the ones you like. Once you achieve your goal, unless you maintain activity, you’re more likely to regain the weight.
There is not one perfect diet, but there is a perfect diet for you. Your perfect diet is the diet that suits your personal food preferences and lifestyle, not someone else’s idea of what’s tasty and appealing. Let’s start again, and this time, make your diet conform to you.
Susan L. Burke, M.S., R.D., L.D., CDE, is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.
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