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What Is a Healthy Approach to Weight Loss?

Changing the way you approach weight loss can help you be more successful in the long run. Most people focus only on their overall goal of losing weight. However, setting goals to make changes in your lifestyle can be more effective. The goals to consider include: following a healthy eating plan, watching your portion size, reducing the amount of time you spend sitting down, increasing your physical activity, reducing stress, and getting enough sleep.

To maintain a stable weight, your energy intake (kilojoules) should be the same as the energy you use. If you use more energy than you eat, you will lose weight. On the contrary, if you eat more than you use, you will gain weight. The sensible answer to losing excess body fat is to make small, healthy changes to your eating and exercise habits.

A combination of eating fewer calories and getting more physical activity is the best approach. This can help reduce the fat you carry around you and increase the strength and vitality of your heart and lungs. Initially, plan to lose about 5-10% of your weight. (For example, if you weigh 250 pounds, add this number by 0.10 = 25 pounds = 10%). This amount can make a huge difference in your health. You can continue to lose more if needed.

People lose weight at different levels. It is important to make your expectations realistic. Avoid losing one to two pounds per week for a period of six months (depending on how much weight you have to lose). Do not give up. Women, in particular, have difficulty losing more than one pound per week. To lose one pound of weight per week, you need to eat 3500 fewer calories per week or burn more calories through exercise. A nutritionist can help you develop a plan just for you, finding ways to eliminate 500 to 1,000 calories per day.

A healthy weight loss approach will include some or all of the following:

1) good nutrition,

2) diet or weight loss program,

3) training and movement,

4) Supplements and herbs,

5) drug review,

6) physical therapy,

7) adequate sleep,

and 8) acupuncture and hypnosis.

Recent research shows that low-carb diets can reduce weight and some risk factors for cardiovascular disease, but different adherence may play a role in this effect. The meaning of "low carb" varies from diet to diet. Some diets recommend extreme restriction on all carbohydrates, while others limit only carbohydrates to whole grains. What "low carb" means really depends on your diet and how it is followed.


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