A HEALTHY APPROACH
TO WEIGHT LOSS
Healthy weight loss takes time and
requires changing habits over the long haul.
Though people attempting to lose weight may love a quick fi x
or magic pill that could shed excess pounds, successful eff orts
that produce long-term weight loss generally take considerable
time and eff ort. Th e Centers for Disease Control and Prevention
says people who lose weight at a gradual, steady pace tend to keep the
weight off . Th e CDC advises individuals to aspire to lose one to two
pounds each week
Working in concert with a doctor or a registered dietician is one of
the ways to ensure that the weight loss experience is successful and
healthy. In addition to following the advice of a professional, these
tips can help.
• Th ink of it as a lifestyle change. Managing weight is a lifelong commitment.
Th at means that following a short-term diet may not prove
a successful way to lose weight and keep it off in the long run. It’s
important to put strategies in place that will help change habits that
may be contributing to weight gain.
• Set short-term goals. Certainly the overall goal may be to lose a set
number of pounds. But having that goal in the distance may make it
seem less achievable. Rather, set small goals throughout a weight loss
journey. Th is can be something like a plan to replace sugary drinks
with water, or to exercise three days a week instead of being sedentary
most of the time.
• Be sure the time is right. Some people jump in at the start of the
new year, even if they are not mentally ready to commit or lack the
time to make the overhaul necessary to aff ect change. Begin a weightloss
journey when you have a strong desire to change habits and are
not distracted by other pressures.
• Tame stress as much as possible. High levels of stress can derail
weight-loss plans. Many people turn to foods, beverages and other
unhealthy habits as a means to coping with stress. Th e Cleveland
Clinic says stress raises cortisol levels, which increases insulin production.
Th e resulting low blood sugar makes people crave sugary, fatty
foods. Th e Mayo Clinic suggests speaking with a health care professional
if you need help taking charge of stress.
• Change your perceptions. Focus on what you can eat rather than
what you can’t eat. Healthy weight loss means fi nding balance and
enjoying the foods you love, but not going overboard. Restricting any
one food or food group could lead you on a path to feeling resentful or
even binging on unhealthy items.
• Don’t skip meals. Seriously restricting food intake is not healthy at
all and could lead to fl uctuations in weight. An eating pattern that
includes a cycle of weight loss and weight gain can contribute to an
increased risk of coronary heart disease, says Better Health, a resource
of the Australian Department of Health. Plan meals to meet your
daily calorie count, being sure to avoid skipping any during the day.
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