Diet & Exercise to Lose Weight Safely
While it's possible to lose weight through diet
alone, it's faster (and healthier) if you add some daily fitness to
your new lifestyle. A bit of exercise daily can make the
pounds just melt away! Here are some more tips for weight loss
and exercise:
If You're Overweight, Slim Down for Better Health
Overweight people have an increased risk of high
blood pressure, heart disease, and other illnesses. Losing weight
reduces the risk. This brochure tells you how to lose weight safely.
Ask Your Doctor About Sensible Goals
Your doctor or other health worker can help you
set sensible goals based on a proper weight for your height, build
and age.
Men and very active women may need up to 2,500 calories daily. Other
women and inactive men need only about 2,000 calories daily. A safe
plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds
a week.
Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk
walking, most days of the week.
The idea is to use up more calories than you eat. You need to use up
the day's calories and some of the calories stored in your body fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and
fatty desserts can quickly use up a day's calories. And these foods
may not provide the other nutrients you need.
Tips for Cutting Calories and Fat
Eat plenty of vegetables, fruits, and grain
products like bread and rice.
Eat only small, single servings of foods high in fat or calories.
Eat less sugar and fewer sweets.
Drink less alcohol or no alcohol.
Choose foods whose labels say low, light or reduced to describe
calories or fat.
Choose 1 percent or skim milk products and reduced fat cheeses.
Replace ice cream with fat-free frozen yogurt.
Replace sour cream with fat-free or low-fat plain yogurt.
Make sure fish, poultry and meat are lean. Trim skin and fat.
Broil, roast or steam foods.
Eat a Favorite High Calorie Food or snack
occasionally
That may keep you from craving it. But eat only a
small amount.
Make sure your other foods that day are low in fat and calories.
Eat a Wide Variety Of Foods
Variety in the diet helps you get all the
vitamins and other nutrients you need.
Watch Out for Promises of Quick And Easy Weight Loss
Fad diets aren't good because they often call for
too much or too little of one type of food. As a result, you may not
get important nutrients you need daily.
Remember, if it sounds too good to be true, it probably isn't true.
What About Diet Pills?
Diet pills you buy without a prescription won't
make a big difference in how much you lose each week or how long you
keep the weight off. If you do use them, read the label carefully.
Because of possible side effects, like high blood pressure, never
take more than the listed dose.
Also, be careful about taking cough or cold medicines with
diet
pills you buy without a prescription. These medicines may contain
the same drug used in diet pills, or a similar drug with the same
effects. If you take both products together, you may get too much of
the same type drug. This can hurt you.
Before taking a cough or cold medicine while using diet pills, ask
your pharmacist if it's OK.
Prescription diet pills may help some people. If you use them,
follow the doctor's directions carefully.
Before Signing Up For a Weight Loss Program, Ask Questions
Does the Company:
Explain possible health risks from weight loss?
Explain all costs?
Include weight control over a long time?
Have proof of success, not just praise by other people?
Give a clear, truthful statement of how you're going to lose weight,
including how much and how fast?
Teach how to eat healthfully and exercise more?
Do you have more questions about weight loss? Ask your doctor.
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