|
How to lose weight & maintain it.
Weight loss for good is the goal of anyone unhappy
with their current size and shape. The information
on this site is aimed at anyone who wants help to
lose weight and keep it off... for good!
Exercise and a balanced diet are the key factors
in fat loss and weight reduction. If you are eating
more calories than you are burning off throughout
the day the result will be that the calories will
be stored as fat. The information on this site is
aimed at helping you make a decision on how best
to reduce body fat and get into shape.
Keep motivated and focus on your goals - everyone
can lose weight and keep it off for good!
Exercise more
The healthiest way to lose weight is neither crash
diets and fad diets nor sudden bursts of exercise.
The body likes slow changes in terms of food and
exercise. For example, someone who has not exercised
for years should not rush into running three miles
every day. Exercise needs to be increased slowly.
People who eat a lot will experience problems if
they suddenly start starving themselves. Introduce
changes gradually. Even relatively light exercise
such as a short walk may be beneficial if done frequently.
The calories you eat minus what you use in exercise
and maintaining your body will be stored as fat.
Someone that increases the amount they exercise,
but maintains the same diet and calorie intake,
will almost certainly lose weight.
How to exercise in a fun way
Thankfully we are all different in our likes and
dislikes and, therefore, exercise in a variety of
ways. It is essential that you find an activity
that is enjoyable, appropriate, accessible and affordable
for you. That way you are far more likely to build
it into your routine and continue regular exercise,
despite the inevitable set backs due to illness,
family commitments, etc.
For people who do not like sweating in a fitness
studio there are fun alternatives.
· When going to the local
park, nature trails or trips to the seaside, try
to incorporate longer walks into the outing and
take a picnic so you are in control of what you
are going to eat that day.
· Always use the stairs instead
of the lift. Bear in mind that every single step
helps.
· Get off the bus a stop before
the usual one and walk the rest of the way.
· Use commercial breaks between
TV-programmes to stand up and do exercise, or consider
using an exercise bicycle in your living room while
watching your favorite program.
Reduce calories
For many people it may be beneficial to reduce
their calorie intake by eating less and eating more
healthily. It is not necessary to crash diet. This
usually ends up with the person concerned either
getting weaker or giving up completely in desperation.
This in turn can lead to a yo-yoing effect of the
weight loss - weight gain cycle. Cut down on fatty
foods and eat more bread, fruit and vegetables.
Eating 300 to 500 calories less per day, may lead
to losing between one and two pounds per week. This
is a realistic weight loss. It may seem slow, but
would add up to a weight loss of more than three
stone in a year.
Having a glass of water instead of juice, eating
less lunch than usual and having smaller portions
of the food you enjoy are all ways to reduce calorific
intake without having to necessarily alter your
diet significantly. Avoid a second helping at dinner
and snacks between meals, which may have become
a habit. Cut down on beer and alcohol. All these
things will influence your health in a positive
way.
Write down your weight every week.
From the day you decide to lose weight, weigh yourself
once or twice a week before breakfast. Keep a record
of this weight and see the pattern that develops.
Be patient and persevere.
It might take a week or two before the results
will show, but they will steadily appear. After
the first month you will be able to both see the
results and measure them.
Rewarding oneself with something nice for reaching
certain targets can be beneficial. For example,
going to the movies or getting a new CD to celebrate
the progress - whatever suits you as an individual
for all your hard work.
You must not forget to share your joy with your
friends and relations. Explain to them how you are
losing weight because other people's support is
valuable.
Let's face it: if a person is really serious about
fighting their weight problem,
then they can no longer enjoy lots of food, cakes
and sweets. This does not mean that they have to
completely cut out everything unhealthy - that would
be torture. But they can learn how to enjoy these
foods in small quantities.
Every single time a person exercises more than
usual, they burn calories and fat. Avoid being impatient
and remind yourself that the results will slowly
manifest themselves. Remember that there are no
shortcuts to losing weight in a healthy and reasonable
way.
Health risks associated with being overweight.
Studies show that women who lose only 10 to 20lb
halve their risk of developing diabetes.
For men, the risk of heart problems is reduced
considerably. It may seem like these are problems
to worry about in the future, but time flies by
and tomorrow becomes today.
We age gradually over time and sooner or later,
our bodies will react to how we live our lives.
By losing weight it becomes easier to grow old gracefully,
without having to be troubled so much by illnesses.
Usually people gain weight as the years go by.
A few pounds over the years are not a problem. But
people who gain more than 20lb compared to their
weight as an 18-year-old, will rapidly increase
the risk of health problems due to that extra weight.
Women who are 20lb heavier than when they were
18-year-olds have increased their risk of dying
of a cardiac arrest sevenfold and have doubled their
risk of dying of cancer.
If you're an overweight young adult, you probably
eat too much. By "too much," we mean more than you
need. Your body needs a certain amount of calories
to keep itself going, and if you eat more than that
amount, you will gain weight. If you consume fewer
calories than you expend, you will lose weight.
It's that simple, and you must not allow charlatans
and mountebanks to persuade you otherwise. Unless
you have some sort of illness, this method will
work for you. So read what we have to say, discuss
it with your doctor, and follow it if he or she
approves.
The equation described above is complicated by the
fact that your body doesn't like you to eat less
than it needs; it will think you are starving. If
you go on a severely limited diet, your body will
do a bunch of irritating things, such as: giving
you hunger pangs, making you feel tired and sluggish,
drawing the energy it needs from your muscle tissue
as well as your fat, etc. Therefore, you shouldn't
try to lose weight by dieting alone.
You have to exercise in addition to eating less,
so that your body knows that you are still doing
just fine and is forced to maintain your lean body
mass and live off your fat. If you eat fewer calories
than your body needs, but don't go under your requirements
by much, and exercise enough that your body keeps
going and burns even more fat to do so, you will
lose weight. And all the unpleasant nicknames that
go with being a tubbo.
A pound of fat represents approximately 3500 calories
of stored energy. In order to lose a pound of fat,
you have to use 3500 more calories than you consume.
It's best not to do this over the course of a day;
you'd probably hurt yourself, and your body (knowing
it, the uncooperative creature) would probably have
some extreme reaction which did not involve you
losing any actual weight. It's better to spread
this out over a week, so that you aim to exceed
your caloric requirements by 3500 to 7000 calories
per week, resulting in weight loss of one to two
pounds per week. It's not healthy to try to lose
more than two pounds in a week, and if you do attempt
to do so you're unlikely to be successful.
Let's say you want to lose two pounds per week.
To do so, you need to figure out how many calories
a person of your age, sex, and weight usually needs
in a day (see Eat Less), subtract 500 from that
amount, and follow a diet that provides you with
that many calories. For example, if you would ordinarily
need 3000 calories in a day, you would follow a
2500 calorie per day diet. Then you figure out how
much exercise a person of your weight would need
to do to burn 500 calories per day (see Exercise),
and you get off your lazy ass and do it. The result
is simple. 500 fewer calories consumed plus (minus,
actually, but we don't want to confuse you) 500
more calories expended equals a 1000 calorie per
day deficit, which, over the course of a week adds
up to 7000 calories, or two pounds. Your mileage
may vary, but there's no getting around it. If your
body is consuming fewer calories than it's expending,
something's got to go. That's how it works.
There is a lot of interest in diet pills
- and it is easy to understand why. Eat
what you want and do no exercise, then pop a pill
and all is well. But is it as simple as that? Let
us say that taking a diet pill to lose weight is
all well and good but even if the pill works perfectly
and weight is not put on, taking a pill will not
give you the benefits of eating healthily and getting
plenty of exercise. There are many problems outside
gaining weight that come from a poor diet and no
exercise. Diet pills are currently only available
with a prescription from a medical practitioner
and are not suitable for everyone. Many have potential
side-effects and should be taken with caution
You are able to buy Xenical online
as a prescription drug, for weight control. It is
useful for the long-term treatment of significant
obesity.
Taking Xenical pills can also help to improve risk
factors from other associated illnesses, such as
high blood pressure, high cholesterol and high blood
sugar which, if not treated, could lead to other
diseases such as hypertension and diabetes. Each
Xenical pill contains 120 mg of the active substance
orlistat, which acts as a lipase inhibitor.
Xenical is a weight loss medication that targets
the absorption of fat in your body rather than suppressing
your appetite. Xenical is useful for long term use
and has been shown to be effective for 1-2 years.
Dietary fats are inhibited from being absorbed and
this allows about 30% of the fat eaten in the meal
to pass through the gut undigested. This helps you
to reduce and maintain your weight, as well as to
minimize any weight regain.
How To Take your medication
Taken with each meal they are therefore taken three
times daily. Your daily fat intake should be divided
equally between these three meals so you will benefit
from it's action. Your medicine should be swallowed
with water.
Side Effects
Loose stools and increased gas or flatulence. These
symptoms are generally mild, occur at the beginning
of treatment, go away after a short period of time
and are particularly experienced after meals containing
high levels of fat. Normally, these symptoms disappear
if you continue treatment and keep to your recommended
diet.
Precautions
This drug can cause changes in your bowel habits,
such as fatty or oily stools, due to the elimination
of undigested fat in your stool. It can also reduce
the absorption of supplements of some fat soluble
nutrients, particularly beta-carotene and vitamin
E. You should therefore follow your doctor's advice
in taking a well balanced diet rich in fruit and
vegetables.
Notes
CONTRA-INDICATIONS Allergy or chronic mal-absorption
syndromes such as sprue or steatorrhea. This drug
is not intended to be used in children or pregnant
and nursing women.
Reductil
Also Reductil slimming pills are available online
has become so much simpler in recent years. Reductil
is a diet aid used with a reduced calorie diet to
promote and maintain weight loss. Reductil slimming
pills are not an appetite suppresant like many diet
pills. It works by inhibiting the reuptake of both
seratonin and noradrenaline in the brain. Weight
loss occurs by two mechanisms. The first is an early
feeling of being full when eating and a reported
20% decrease in food intake. The second is by maintaining
original Basal Metabolic Rate which usually decreases
as weight is lost, resulting in energy expenditure
and increased weight loss.
How to take this medication
Follow the directions for using Reductil slimming
pills as provided by your doctor. Take this medicine
in the morning unless otherwise directed by your
doctor. This medicine may be taken on an empty stomach
or with food. If you miss a dose of this medicine,
skip the missed dose and go back to your regular
dosing schedule. Do
NOT take 2 doses at once.
Side effects
Side effects include headache, back pain, constipation,
increased appetite, nausea, dry mouth, trouble sleeping,
or dizziness. If they continue or are bothersome,
check with your doctor. CHECK
WITH YOUR DOCTOR AS SOON AS POSSIBLE
if you experience rash, hives, seizures, worsening
of vision or vision changes, decreased amount of
urine, or unusual bruising or bleeding. CONTACT
YOUR DOCTOR IMMEDIATELY if you experience
the following side effects or symptoms of toxicity:
excitement; restlessness; loss of consciousness;
confusion; agitation; weakness; shivering; clumsiness
or unsteadiness; fast or irregular heartbeat; large,
unchanging pupils; vomiting; one-sided weakness,
trouble breathing; shortness of breath; chest pain;
swelling of feet, ankles, or legs; fainting; disorientation;
depression; stomach pain; high fever; eye pain;
tremor; or increased sweating. If you notice other
effects not listed above, contact your doctor, nurse,
or pharmacist.
Precautions
As with any medication, tell your doctor your complete
medical history.
Drug Interactions
Inform your doctor about all the medicines you
use, (prescription and nonprescription) especially
if you take high blood pressure medicine or MAO
inhibitors (e.g., furazolidone, phenelzine, selegiline,
tranylcypromine) or any other weight loss medicine.
Avoid "stimulant" drugs that may increase your heart
rate such as decongestants or caffeine. Decongestants
are commonly found in over-the-counter cough and
cold medicine.
Notes
Appetite suppressants are not a substitute for
proper diet. For maximum effects, this must be used
in conjunction with a diet and exercise program.
Do not share this medication with others.
Body Mass Index, BMI
If your BMI is below 18.5:
This indicates a lean BMI, indicating low body
fat. In certain circumstances this can be desirable
(e.g. an athlete). However, a low BMI can indicate
that your weight may be too low which may lower
your immunity to disease. If your BMI and body weight
are low, you should consider gaining increased muscle
mass through a healthy diet and exercise program.
If your BMI is between 18.5 and 24.9:
A BMI in this range indicates a healthy level of
body fat. A BMI percentage in this range is associated
with longevity, and a low incidence of serious illness.
Studies have shown that this is the level that most
people find aesthetically pleasing.
If your BMI is between 25 and 29.9:
A BMI in this range is considered to be overweight,
and having an increased risk of associated disease.
Ideally if you are in this range you should find
ways to lower your weight. Start by changing to
a healthy diet and undertake an exercise program.
If your BMI is between 30 and 39:
We have now reached the obesity range. It is essential
that a lifestyle change is undertaken. A change
to a healthy diet and regular exercise is essential.
Why not check out Exercise At Home for a few exercises
to try. If an individual is in this range and has
a waist size greater than or equal to 40 in. (men)
or 35 in. (women) then there is a very high associated
risk of disease.
If your BMI is over 40:
This indicates an individual suffering from extreme
obesity, and is in a very unhealthy condition. The
excess body fat will put the individual at risk
of heart disease, diabetes, high blood pressure,
gall bladder disease and some cancers. It is definitely
time to change to a healthy diet and undertake a
fitness program
Food Pyramid
This section covers the benefits of Healthy Eating,
outlining which foods you should have large amounts
of, and which foods should really be kept for treats
and special occasions. There is no such thing as
bad foods, only bad eating habits! There is no one
food which you need to avoid completely, just get
the amount and frequency with which you eat these
foods correct.
The Food Guide Pyramid is an outline of what to
eat each day based on the Dietary Guidelines. It
is not a rigid prescription but a general guide
that lets you choose a healthful diet that's right
for you.
The Pyramid calls for eating a variety of foods
to get the nutrients you need and at the same time
the right amount of calories to maintain healthy
weight.
Use the Pyramid to help you eat better every day...the
Dietary Guidelines way. Start with plenty of breads,
cereals, rice, pasta, vegetables, and fruits. Add
2-3 servings from the milk group and 2-3 servings
from the meat group. Remember to go easy on fats,
oils, and sweets, the foods in the small tip of
the Pyramid.
What Counts as One Serving?
The amount of food that counts as one serving is
listed below. If you eat a larger portion, count
it as more than 1 serving.
Breads cereals and potatoes.
· 1 bowl of breakfast cereal
or
· 1 slice of bread or
· 3 dessertpoons of cooked
pasta/rice or
· 1 medium potato – boiled
or baked
Fruit and vegetables
Choose at least 4 or more of the following each
day
· A glass of fruit juice or
· 3 dessertspoons of cooked
vegetables or salad or
· Small bowl of homemade vegetable
soup or
· 1 medium sized fresh fruit
or
· 3 dessertspoons cooked fruit
or tinned fruit (preferably in its own juice)
Milk, cheese and yogurt
Choose any 3 of the following each day
· 1/3 of a pint of milk or
· 1 carton of yogurt or
· 1 oz of Cheddar cheese or
Edam or Blarney
Note: Choose low fat choices frequently
Meat, fish and alternatives
Choose any 2 of the following each day
· 2oz cooked lean meat or
poultry or
· 3oz cooked fish or
· 2 eggs (not more than 7
per week)
· 9 dessertspoons cooked peas/beans
or
· 2oz Cheddar type cheese
(preferably low fat) or
· 3oz nuts (not suitable for
young children)
Others : Sparingly
Oils and fats
Use about 1oz low fat spread/low fat butter or 1oz
margarine or butter each day. Use oils sparingly.
Sugars, confectionary, cakes, biscuits and
high fat snack foods
If you drink or eat snacks containing sugar, limit
the number of times you take them throughout the
day. Eat high fat snacks in only small amounts,
and not too frequently. Choose lower fat, sugar
free alternatives.
Alcohol
In moderation, preferably with meals and have some
alcohol free days
If you are trying to lose weight you need to stick
with the minimum amounts recommended by the pyramid.
Be sure to eat at least the lowest number of servings
from the five major food groups listed below. You
need them for the vitamins, minerals, carbohydrates,
and protein they provide. Just try to pick the lowest
fat choices from the food groups. No specific serving
size is given for the fats, oils, and sweets group
because the message is USE SPARINGLY.
Health Risks Associated with being Overweight Morbidity
Associated with Obesity
1. Cardiovascular
Coronary Heart Disease
Hypertension
Stroke
Deep Vein Thrombosis
2. Nervous System
Depression
Low Self Esteem
3. Digestive System
Varicose Veins
Hernia
Hiatus Hernia
Gall Stones
4. Osteoarthritis
Spine
Hip
Knee
5. Metabolic
Dislipidaemia
Impaired Glucose Tolerance
Type 2 Diabetes
Insulin Resistance
Gout
6. Urological
Stress Incontinence
7. Obstetrics
Polycystic Ovarian Syndrome Infertility
Neural Tube Defect
Large Babies
8. Respiratory
Dyspnoea
Sleep Apnoea
9. Cancer
Male: Colorectal, prostate
Female:Breast,uterus,ovary,
Gallbladder
10. Skin
Fungal Infections
Skin rashes
Cellulitis
Acanthosis Nigrans
|