How Do You Maintain Weight Loss?
Get your head working and the middle will take care of itself!
The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.
Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?
Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations. Talk with your healthcare professional to determine a healthy goal weight.
Stay Balanced. To maintain your weight, you must balance your intake of calories with the energy you burn. Just the difference of one 12-ounce soda (150 calories) versus at least 30 minutes of brisk walking on most days can add or subtract about 10 pounds to your weight each year!
Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. Aim to add between 4,000 to 6,000 to whatever you are doing now, for a total of 10,000 or more each day. The more steps you take, the better.
Shop Smart. Start your food control at the grocery store. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.
Take Notes. As you plan your eating and activity strategies, keep records. What types of foods are you eating? How do the calories add up? How much are you moving? As you lose weight, record what works for you and what doesn't. Review your notes so you can change strategies if needed.
Weigh Less. Don’t get on the scales every day. Once a week is fine. Try measuring inches lost instead of pounds.
Plan Ahead. Plan your meals, plan for ups and downs, plan for holidays and plan to feel great when you’ve made health a daily habit. If you can do what’s right 75 percent of the time, you’re going to succeed in the long run!
Showing posts with label Diet and mesothelioma. Show all posts
Showing posts with label Diet and mesothelioma. Show all posts
Tuesday, January 13, 2009
Monday, January 12, 2009
Diet and Lifestyle Recommendations
Diet and Lifestyle Recommendations
A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think! Remember, it's the overall pattern of your choices that counts.
Make the simple steps below part of your life for long-term benefits to your health and your heart.
Use up at least as many calories as you take in.
Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week or — best of all — at least 30 minutes every day. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the day
Be Physically Active
Being active brings many benefits for your heart and your health. Regular physical activity can help you improve your blood pressure and blood sugar levels and reduce your risk for chronic diseases such as type 2 diabetes, osteoporosis, obesity, depression, and breast and colon cancer.
How much activity do you need? Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days.
One way to live a more active lifestyle is to incorporate as much physical movement into your usual daily activities as you can. For example, decide to take the stairs instead of riding the elevator. It may sound simple, but small steps do add up. Instead of finding ways to avoid the physical aspects of daily tasks, try to improve your fitness by doing more, not less.
Keep a written log of your physical activity to help you figure out how much exercise you get versus how much you need.
Track and cut down on your "screen" time, including watching television, surfing the Web, and playing computer games.
Use this table to estimate how many calories you can burn in 30 minutes of continuous activity. Your current weight will affect the number of calories burned.
Being physically active can boost your ability to make other lifestyle improvements as well. You'll feel more confident, have more energy, and serve as a good role model for your family and friends.
A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think! Remember, it's the overall pattern of your choices that counts.
Make the simple steps below part of your life for long-term benefits to your health and your heart.
Use up at least as many calories as you take in.
Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week or — best of all — at least 30 minutes every day. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the day
Be Physically Active
Being active brings many benefits for your heart and your health. Regular physical activity can help you improve your blood pressure and blood sugar levels and reduce your risk for chronic diseases such as type 2 diabetes, osteoporosis, obesity, depression, and breast and colon cancer.
How much activity do you need? Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days.
One way to live a more active lifestyle is to incorporate as much physical movement into your usual daily activities as you can. For example, decide to take the stairs instead of riding the elevator. It may sound simple, but small steps do add up. Instead of finding ways to avoid the physical aspects of daily tasks, try to improve your fitness by doing more, not less.
Keep a written log of your physical activity to help you figure out how much exercise you get versus how much you need.
Track and cut down on your "screen" time, including watching television, surfing the Web, and playing computer games.
Use this table to estimate how many calories you can burn in 30 minutes of continuous activity. Your current weight will affect the number of calories burned.
Calories Used in 30 Minutes by Activity and Weight
150 Pounds
200 Pounds
Playing basketball
282
376
Bicycling
163
217
Gardening
195
260
Hiking
204
272
Jogging at 5 mph
270
360
Mowing with a light push mower
135
180
Playing tennis (singles)
234
310
Walking at 1 mile per hour
68
90
Walking at 5 miles per hour
225
300
Being physically active can boost your ability to make other lifestyle improvements as well. You'll feel more confident, have more energy, and serve as a good role model for your family and friends.
Subscribe to:
Posts (Atom)