Articles on Weight Loss | Topic: weight
by Carmen Sharpe
You've Lost The Weight! Now What?
Studies indicate that only five percent of people who lose weight can actually maintain their healthier body weight in the long run. If you would like to fit into that five percent, there are a number of things you must do after you have actually completed your weight loss program.
One of the first things you must do after you have completed your weight loss program is continue to maintain a healthy diet. If you lost weight using a fad diet, adopting a healthier diet style may cause you to gain some of your weight back at first, but in the long run, it should help to keep your body quite healthy. Moreover, it will help to stabilize your weight for the future. Keeping a healthy diet means a number of things. It means not only staying within your calorie limitations, it also means making sure to include items from each of the major food groups as part of a balanced diet. Finding the right calorie level is the first step in the process.
The best way to determine your optimal calorie intake is to chat with your family doctor. He or she can help guide your choices. Many nutrition labels are based on a two thousand calorie diet, but your needs for weight loss maintenance is likely to vary from that. Once you've decided how many calories are needed to maintain your weight loss levels, think about the types of foods you will consume to make up your daily diet. Fats are a completely necessary part of your diet. They not only provide energy for your body, but they also help your body to take in nutrients, and they give you healthy skin. Getting the right kinds of fats, though, can help you to keep the extra pounds off. Fats that come from fish, nuts, soybean, corn, canola, olive, and other vegetable oils are also called polyunsaturated or monounsaturated fats. These should be the kinds of fats you take in with your calories each day. Consuming only lean meats or light dairy products should also factor into your daily diet for weight loss maintenance.
| Bit of History |
I am no book larnt man, but there is few who can beat me swapping horses or guessing at the weight of a bar. I have come here because my people voted for me, knowing I was a honest man and could make as good whiskey and apple brandy at my still as any man.
| —Administration in the State of Miss, U.S. public relief program (1935-1943) |
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In addition, be sure to include a variety of fruits and vegetables in your diet each day. Be sure you consume whole grains on a regular basis. In fact, half of all the grain products you consume should be whole grains. Finally, be sure that your daily nutrition does not include many items with added sugars. These can add unnecessary calories to your diet, making you more likely to gain your weight back.
Eating right, though, is not the only way you will maintain your weight loss. You must also engage in a regular, enjoyable exercise program. If you didn't have a regular exercise program while you were trying to lose the weight, there's no time like the present to find one. Lots of people have some exercise barriers. Whether you don't enjoy working out in a gym setting, you hate having other people watch you exercise, you don't like to exercise by yourself, or you simply cannot find an exercise you enjoy, getting started is the toughest part.
Your first step in beginning any exercise program is to talk to your doctor. He or she can help you to decide which exercises are actually safe for you to engage in. Once you've come up with some possibilities, make an exercise plan. Try to find exercises from a variety of groups. You should include strength training exercises, aerobic exercises, and exercises to help with flexibility for best results. Find a routine that works well for you. If you plan to engage in outdoor activities like walking or jogging, be sure you have a backup plan in place for rainy or otherwise weather-challenged days. Moreover, be sure to choose exercises that work for you and your level of interest. If you hate running, don't add any to your exercise program. If you love the outdoors, go hiking once a week in place of your normal exercise routine. The goal is to create something to help you maintain your weight loss.
Healthy eating and a regular exercise program are the two primary ways to maintain your levels of weight loss. Keeping those pounds off will help you stay healthy for life.
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