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How
To Lose Weight And Keep It Off
How to
lose weight and keep it off: An overview
 Even
if some aspects of weight control seem to be beyond your control, there are some
very specific principles which have been proven over time to help you to lose
weight and keep it off. Manipulating these factors to your advantage will help
you to successfully accomplish your weight-loss goals.
Most programs that truly
teach you how to lose weight and keep it off require a three-pronged approach:
changing behavior patterns, making adjustments in your diet and the increasing
your level of physical activity. These basic factors have been well defined by
medical research over time to assist people to truly lose weight and keep it
off. There are some people who are chronically obese or who have medical
problems that contribute to their obesity, who may need to consider whether
medication or surgery are necessary in consultation with their doctors. These
options should only be considered after diet and exercise have failed however.
Be
Motivated
Motivation may be one of the
biggest keys to teaching a person how to lose weight and keep it off. You may
need to alter lifelong habits toward exercise and diet. You will need to be
motivated enough to change habits not for a few weeks or months, but probably
for a lifetime. You cannot underestimate the importance of this resolve. The
desire must come from within rather than from external pressures. The person
who wants to shed 20 pounds to please a spouse or others, will not be as
motivated as someone who wants to improve their health or self-esteem.
Choosing the right time to
start weight a loss program is very important also. People under stress or
other pressure may not be able to devote enough time and effort to such an
important goal that requires such massive lifestyle changes.
Set
Realistic Goals
Weight tables frequently
give “ideal weights”, and you can probably be healthy above these ideal weights
if you eat a nutritious diet and you exercise regularly. Rather than attempting
to lose a specific amount of pounds, you should probably make it your goal to
adopt healthy eating and exercise habits. If you are obese and feel compelled
to set an ideal weight goal, 10 to 15 percent of your current body weight may be
may be a realistic objective. Also, many weight loss experts have concluded that
the safest rate of weight loss is ˝ to 2 lbs. per week.
If your weight is relatively
stable, cutting out about 500 calories day may help you to achieve this weekly
goal. As a general rule, your average woman who is dieting should probably
consume at least 1,200 calories a day, and your average man about 1,500.
Take
Advantage of Exercise
Cutting caloric intake is an
important part of how to lose weight and keep it off. But, also combining
exercise with the reduction in calories is more successful than dieting alone.
A moderate level of exercise on a frequent basis, such as walking or riding a
bike, in addition to reducing calories may be the best approach to losing weight
over the long term.
Adapted from information
from The Johns Hopkins Medical Guide to Health After 50
Additional Information and
webpage
by
Paul Susic
MA
Licensed Psychologist Ph.D. Candidate
(Health and Geriatric Psychologist)
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