Safe Weight Loss Part 1.

Safe Weight Loss Part 1.

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

Aim for one pound (450 grams) each week because this level of
weight loss is sustainable and you will not regain the weight
later providing you adjust to your new healthier lifestyle. 

Slow weight loss is the safest and most effective approach. A
good weight-loss program helps you to lose weight gradually --
about one-half to one pound per week initially and improving to
one pound each week. Gradual weight loss promotes long-term loss
of body fat, not just water weight that can be quickly regained.


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

Most people leading moderately active lives need about 15
calories per pound to maintain their weight. For example, a
200-pound person would have to eat foods containing no more
than 3,000 calories each day to maintain his or her weight.

To lose one pound, a person must burn 3,500 calories more than
consumed. For example, reducing calories by 300 per day and
increasing daily activity to burn off an additional 200
calories should result in a weight loss of one pound per week.


A Good Balance 

When limiting calories, you still need to satisfy basic
nutritional needs. Eat a variety of foods every day. Choose
from each of the five food groups - dairy, meat, fruit,
vegetables and breads - and allow for an occasional treat.
Balanced food plans encourage making wise choices about
everyday food; choices you can make to achieve and stay at your
proper weight for life. 

Evaluate Your Eating Pattern 

You should also evaluate your eating patterns. Sometimes six
small meals a day can help you control your hunger. If you
prefer to stay with eating three main meals, always plan for
some low-calorie between-meal snacks like an apple or a carrot
to satisfy hunger between meals. 
All foods and beverages can be consumed in moderation. Try to
cut down on foods high in fat and sugar, or substitute with low
calorie and low fat foods and beverages. 

The choice is always yours.

Most successful weight-loss plans call for a reduction in both
calories and the amount of fat eaten. 

Exercise. 

Determine what type of physical activity best suits your
lifestyle. You should work your way up to regular aerobic
exercise, such as brisk walking, jogging or swimming, since it
is a key factor in achieving permanent weight loss and
improving health.

Aerobic exercise works the body's large muscles, such as the
heart, and should be moderately vigorous, but not exhausting,
to be most effective. For maximum benefits, most health experts
recommend exercising 30 minutes or more on most, preferably all,
days of the week. I disagree with this because as you exercise
and become fitter the amount of exercise that you do will
become inadequate compared to your fitness level. My weight
loss program recommends three sessions of ten minutes each week
to start.

Try to incorporate some simple calorie-burners into your
everyday routine. Even the most basic activities (such as
taking an after-dinner walk, using the stairs at the mall
instead of taking an escalator, or parking farther away so you
have a longer walk) can get you prepared for more aerobic
activities. 

Part 2 of this article will follow.

This article is © copyright David McCarthy 2005. It may be
reproduced only in its entirety with no changes or additions.


About The Author: David McCarthy is webmaster of
http://www.recipesmania.com a website devoted to freely sharing
knowledge on all facets of food, cooking, weight loss, food
related health subjects and a free weight loss program. It
contains recipes for all occasions from health to partying.