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Safe weight loss is about maintaining health whilst losing weight, it's not about losing weight rapidly; this has never worked and never will. this text is to be published in two parts over two days and can be stored in our news blogs archives for future viewing. 

Aim for one pound (450 grams) hebdomadally because this level of weight loss is sustainable and you'll not regain the load later providing you suits your new healthier lifestyle. 

Slow weight loss is that the safest and best approach. an honest weight-loss program helps you to reduce gradually -- about one-half to at least one pound per week initially and improving to at least one pound hebdomadally . Gradual weight loss promotes long-term loss of body fat, not just water weight which will be quickly regained. 

Diets are only half the program because no program works without sufficient light exercise. 

Most people leading moderately active lives need about 15 calories per pound to take care of their weight. for instance , a 200-pound person would need to eat foods containing no quite 3,000 calories every day to take care of his or her weight.

To lose one pound, an individual must burn 3,500 calories quite consumed. for instance , reducing calories by 300 per day and increasing daily activity to burn off a further 200 calories should end in a weight loss of 1 pound per week. 

A Good Balance 

When limiting calories, you continue to got to satisfy basic nutritional needs. Eat a spread of foods a day . choose between each of the five food groups - dairy, meat, fruit, vegetables and breads - and permit for an occasional treat. Balanced food plans encourage making wise choices about everyday food; choices you'll make to realize and occupy your proper weight for all times . 

Evaluate Your Eating Pattern 

You should also evaluate your eating patterns. Sometimes six small meals each day can assist you control your hunger. If you favor to remain with eating three main meals, always plan for a few low-calorie between-meal snacks like an apple or a carrot to satisfy hunger between meals. 

All foods and beverages are often consumed carefully . attempt to hamper on foods high in fat and sugar, or substitute with low calorie and low fat foods and beverages. 

The choice is usually yours. 

Most successful weight-loss plans involve a discount in both calories and therefore the amount of fat eaten. 


Determine what sort of physical activity most accurately fits your lifestyle. you ought to work your high to regular aerobics , like brisk walking, jogging or swimming, since it's a key think about achieving permanent weight loss and improving health.

Aerobic exercise works the body's large muscles, like the guts , and will be moderately vigorous, but not exhausting, to be best . for max benefits, most health experts recommend exercising half-hour or more on most, preferably all, days of the week. I afflict this because as you exercise and become fitter the quantity of exercise that you simply do will become inadequate compared to your fitness level. My weight loss program recommends three sessions of ten minutes hebdomadally to start out .

Try to incorporate some simple calorie-burners into your everyday routine. Even the foremost basic activities (such as taking an after-dinner walk, using the steps at the mall rather than taking an escalator, or parking farther away so you've got a extended walk) can get you ready for more aerobic activities. 

Part 2 of this text will follow.

This article is © copyright David McCarthy 2005. it's going to be reproduced only in its entirety with no changes or additions.