Being overweight makes many of us unhappy. There may be many reasons for our
weight problem. Weight problems often run in the family. It could be a case
of us overeating to make ourselves feel better when we are sad, stressed or
The issue of weight loss is a tricky one. A lot of people are
unhappy with their present weight, but most are not sure how to change it.
You may want to look like the models or actors in magazines and on
television but those goals might not be healthy or realistic for you.
Weight management is about long-term success. People who lose weight
quickly by crash dieting or other extreme measures usually gain back all, if
not more, of the pounds they lost because they have not permanently changed
their habits. Therefore, the best weight management strategies are those
that you can maintain for a lifetime.
This means that if you want to lose weight and keep it off, you have to
change much more than just what you eat. You have to change how and when you
eat. Equally important, you have to start exercising or exercise more often.
Most people who lose weight and keep it off do three things. First, they
find out why they are overweight. Second, they follow a healthy eating plan.
Third, they exercise regularly.
A new diet may help you lose weight for a little while. However, the
weight often comes back unless you find new ways to deal with the problems
that are leading to your weight gain. This may mean learning new ways to
handle stress, finding ways to feel less lonely or talking with a counselor
about your feelings.
You should follow a healthy diet that you like and that you can follow.
The diet should be low in fats and sugar but high in fiber. Your doctor or a
nutritionist can give you advice on what kinds of food are healthy choices.
Remember to watch portion sizes. A healthy portion of meat is the size of a
deck of cards. A healthy portion of rice or pasta is about the size of your
fist. Read the nutrition labels on food before you buy it. If you need help
understanding the labels, ask your doctor or a nutritionist to explain them.
Most diets are designed to make you lose a great deal of weight in the
beginning. This is to encourage you. In actual fact, what you lose is mostly
water and muscle. The water comes right back when you eat salty or processed
food again. Losing weight is an uphill task and also takes time. So try not
to get discouraged. Your effort will be worth it.
The key is to keep trying to eat the right food. The following are a few
suggestions to help you change your diet. Make small, slow changes. Then, it
will be easier to make the changes a part of your everyday life. For every
few days, write down what you eat and drink that day. Use this record to
help you see if you need to eat more from any food group such as fruits,
vegetables or low-fat dairy products.
If you have a medical problem that requires a special diet, make sure you
ask for help from your family doctor or a nutritionist. It is not advisable
to do it on your own.