Diet and Weight Loss
weight loss in ways that suit their lifestyles. But the
safest and best way to shift excess
pounds is to combine regular
exercise with a
balanced calorie-controlled diet. What you eat when you are trying to take
off weight should not be that different from a normal eating plan-except for the
amount you consume. Your basic weight loss ethos is
less sugar and
saturated fats, more fibre and
starch; the calories you eat should come from foods that
supply you with the right number of nutrients to keep your body functioning
Quick weight loss is inspiring, but it is important to think ahead too: you
need to retrain your palate and eating habits and reassess your physical
activity so that you can lose weight and weight and
stay slim. You cannot expect to
achieve miracles in a few days, but you will see a difference within three or
four weeks if you eat properly and exercise regularly. Losing weight
successfully is like getting fitter: you need a horizon - or goal - ahead
of you to help spur you on.
HOW MUCH WEIGHT CAN I LOSE?
To lose weight you have to eat fewer
calories than your body burns up every
day, but the amount varies from person to person. The exact amount depends
on your personal composition - how much fat your body has, your
the amount you weigh to begin with. As a rule of thumb though, the heavier
you are when you start slimming, the more weight you are likely to lose within
21 days or a month. When you lose weight it comes off all areas of your
body, but it can take longer to shift from certain areas, such as your arms and
legs. This is where exercise is particularly helpful: working on
specific trouble spots will encourage the weight to come off more quickly.
EATING OUT - AND STAYING ON COURSE
The best way to get around the problem of dining out
without lapsing - without drawing attention to yourself and still being able to
enjoy yourself - is as follows:
Skip bread or breadsticks, or eat a piece of bread without butter - it can
be just as delicious.
Drink one glass of wine, and lots of
Choose a simple main course, something like grilled fish or chicken;
anything that is drenched in a rich sauce or in lots of butter.
Choose a simple low fat
dessert: a sorbet is ideal.
Finish with herbal tea (peppermint is very refreshing and settles your
stomach after eating); or, if you have to have a coffee, choose espresso or
black coffee, not cappuccino.
Chocolate, biscuits, doughnuts, fizzy drinks, cakes, ice cream, sugared
cereals - in fact anything that contains refined sugar, it's just empty
calories: a confectionary bar, for instance, has 230 calories and has absolutely
no food value.
If you can, eat more at the start of the day to give you energy and time
to burn off the calories.
Eat little and often to stop hunger pangs.
Drink lots of water.
If you want to snack, keep a supply of raw fruit, vegetables, and raisins
Don't be tempted to take
slimming pills, diuretics, or laxatives to speed up
weight loss; they upset the body's natural equilibrium -
something that can
take considerable time to rebalance.
Exercise regularly; extra activity uses up calories, and this is essential
to weight loss.
Don't give up if you lapse: it is quite normal to veer off track every so
often, and as long as you get back on course as soon as you can, all your hard
work will not be ruined.
If I Stop Smoking Will I Gain Weight?
You may well put on a small amount
of weight at first but if you are serious
about getting fitter you have absolutely no choice but to kick smoking. Tobacco is toxic. If you are a smoker, stopping is the biggest leap you
can make towards living a healthier lifestyle; if you are following a
straightforward weight-loss diet and think that kicking the habit will make you
pick at food all day, keep lots of raw vegetables and raisins on hand to munch
Do not be tempted to skip meals. Skipping meals makes you crave, overeat
at the next meal, and it slows down your metabolism, which ultimately hinders
weight loss. If you only have a small amount to lose and you cut your
calorie intake by 1000 from the recommended 2300 calories per day, you will lose
weight; if you are aiming to lose a significant amount, stick to 1200 calories a
day and you will get there.