Losing Weight Safely and Effectively

Are You Ready to Lose?

So are you ready to lose those excess pounds for good? Have you decided it's now time to focus on health and good nutrition and a slow but steady weight loss? If so, ask yourself the followⁱng questions:

• Am I ready to make changes to my lifestyle?
• Am I willing to take my time losing weight?
• Do I understand my eating patterns need to be permanent, not temporary?
• Do I understand that the weight will come off slowly?
• Am I willing to increase my activity level?
• Am I willing to plan my meals and snacks?
• Am I motivated to start this time?

Remember: You should not be following a "diet." You should be aiming toward eating healthy!

Losing weight safely and effectively requires an approach that includes setting goals (both short-term and long-term goals), changing eating habits, and incorporating physical activity into daily life.

• What do I want to accomplish is the next week?
• What do I want to accomplish in the next month?

What do I want to accomplish in the next year?

Initially your weight-loss goal should be to lose weight slowly. Make small changes. Don't expect drastic results at first. To lose weight slowly, plan to lose no more than 1 to 2 pounds each week. This can be accomplished by reducing caloric intake by about 500 calories each day.

Here's how. One pound is the equivalence of 3,500 calories. To gain a pound, you will need to eat an additional 3,500 calories. To lose a pound, you need to eat a deficit of 3,500 calories. An average person who consumes 2,000 calories per day to maintain his weight would have to,increase his caloric intake to 2,500 each day (an additional 500 calories) over a week's time to gain a pound. On the contrary the opposite is true to lose. This person would have to decrease his caloric intake to 1,500 calories each day (minus 500 calories) over a week's time to lose a pound. Physical activity can also be counted into the equation. The more you move, the more you burn off.

The first adjustments to your overall diet will also bring on some fluid loss. This may add an extra weight loss of 1 to 2 pounds the first week (as fluids), but this will be only temporary. If weight loss efforts are continued, about 1 to 2 pounds can be lost per week. This is a healthy and adequate weight loss for any person.

So wouldn't it be great if you lost 1 pound per week for three months? That's about 12 pounds. In six months, that would make about 25 pounds, and in one year, that totals 50 pounds. Think about the last year and reflect on all the so-called diets you have tried. Isn't it now worth the time to do it right and get it off once and for all?

A weight loss of 1 to 2 pounds per week is usually safe and considered adequate. To lose weight most effectively, a modest reduction of 500 calories per day is suggested to result in an average loss of 1 pound per week.

In order to be successful in your attempts to lose weight and keep it off permanently, you need to have a good attitude about food. Here you can find direction on working on your new approach.

Make health your first priority. Whenever you waver about your dietary changes, think about how much you are doing for your health.

Think in terms of "healthy eating," not dieting. Restrictive dieting is a temporary state. Healthy eating is a lifelong approach. Learn to make permanent changes.

Set your direction. The more direction you set for yourself, the more you will aim to accomplish.

Be sure to write down your goals. Post them, and check up on yourself regularly. Having your goals with scheduled dates posted on the refrigerator becomes a constant reminder and one that you will see every time you reach to open the door. Post these in other places too, if it helps.

Keep positive. You're doing this for yourself, not someone else. Keep upbeat and focused. Accept praise for your successes and accomplishments. Feel good about yourself, and people around you will notice. Remember you're not perfect. Slip-ups will occur. Just don't let them get you down. Get over it and start again.

Make your eating approach one that works for you and your lifestyle. Plan meals and snacks to fit into your busy day's schedule. If you have an early appointment at work and do not have time for breakfast, pack a high-energy snack (like a mini-bagel and orange juice box) for the commute to work. If you go to the park with your kids, pack some snacks like raisins, an apple, or some pretzels. These snacks will help curb your appetite and keep you from being drawn to the ice-cream man or other convenience-type snacks. And don't sacrifice eating altogether. You will only set yourself up for failure later.

Keep in mind that there are no "good foods" and no "bad foods," only good and bad eating plans. If you want to splurge sometime, do so. Just make sure you plan for it. One splurge doesn't need to feed another. Everyone is entitled to a treat. Just compensate by eating lower-fat foods during the days when you know you will be eating higher-fat foods in the evening.

Yes, but use your common sense on what and how much you consume based on your daily allotment. Keep in mind that large amounts of food late at night or foods high in fat and calories aren't a wise choice, particularly when you are less active. Consider higher-fiber fruits and vegetables, fruit smoothies, or graham crackers and milk as an option.