Weight loss is not impossible, (except in those rare cases where medical reasons are issues -sans obesity) it does not mean deprivation, or a difficult, boring or repetitious diet. Diet is the consumption of food and drinks. Elimination of any or all of a specific food group may lead to a reduction of weight, however, re-introduction of previously "banned" foods may also lead to additional weight gain. So what is the solution to permanent weight loss$%:
Certain diets that concentrate on eliminating carbohydrates and increasing the intake of protein can lead to weight loss. Over time, no carbohydrate diets can lead to negative secondary effects - excess iron levels in the blood, kidney problems, and constipation. Low carbohydrate diets promote rapid weight loss by promoting undesirably high concentration of ketone bodies. (Ketone bodies - Acetocetate, Acetone and B-hydroxybutyrate- are formed when fatty acids are used to obtain energy).
To lose weight a calorie deficit must be created, or calorie intake must be lower than calorie output.
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1) Be aware of the calories in what you eat and drink. Drinks can be a major source of calories, for example a 12 oz can of soft drink is about one and a half to two servings.
2) Change snacks - chips, cookies, etc, replace them with low-calorie snacks such as apples, carrots, raw or blanched vegetables and whole grain snacks.
3) Feeling hungry between main meals$%: Drink 8oz of water and wait ten minutes. Still hungry, have a high fiber snack.
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4) Be selective. Eat filling foods with the least calories. Eat slowly, enjoy the food and the company.
5) Eating out, share an entree; ask for 1/2 portions. Skip the sweet dessert, have fresh fruit.
6) Walking is the one exercise most everyone can do. Start slow and increase distance and speed gradually. Or double the distance every week. Good goal 2 miles a day. Save money! walk the neighbourhood, the city park.
7) Tone-up. Pump iron. Not ready to join a gym, find fitness and exercise books in local library. Check the discount section for exercise videos and DVDs. Follow a TV exercise program.
8) Enlist the help of family and friends. Take an active role in meal planning.
9) Start a diary or journal, write in it everyday. Write down realistic goals. Set small milestones
10) Remember weight gain did not happen overnight, it takes time.
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