Lose Weight and Maintain It

1.   Avoid “Crash” diet & fat weight loss:

Fasting, Strict dieting & under-eating stimulate overeating and binge-eating eventually. This leads to weight gain. The initial weight lost is water, not fat, and this weight will return as your body rehydrates.

2.   Do not forbid any food:

Children & adults want what they are told they cannot have. Legalization often works better than prohibition.

3.   Be Aware of Emotional or Stress Eating

Try to eat to provide only for your nutritional needs. This does not mean you cannot take part to social activities. Keeping a dairy of your feelings when you over eat may help you to better recognize emotional eating. You have to learn to like yourself before you can lose weight. Waiting for height has to make you feel better about yourself is more possible to be disappointing.

4.   Eat Often and Regularly:

The body uses more energy as the basal metabolic rate is increased, the urge to overreact or binge-eat is reduced.

5.   Eat a Wide Varity of different foods:

The greater the range & variety of the foods you eat, the better the chance you will be giving your body optimal nutrition.

6.   Only eat at the table & Use Utensils:

This may help you to eat less by giving you more time to think about what & why you are eating, it will prevent “PICKING” at foods, gazing also eating the children leftovers by slowing down your eating, so you may be able to feel satiated & stop eating sooner.

7.   Reduce The Time You Spend Preparing Food & The Time You Spend with Food:

The more time you spend around food, thinking about food, preparing food, the more likely you are to eat. The television food commercial is a powerful stimulus.

8.   Eat Less Fat:

Fats and oils are energy dense (that is they provide the most energy for a giving amount of food). You can reduce the amount of fat you eat by having low-fact dairy products, cutting the fat of meat and chicken, and having only small amounts of margarines, and even then have only small amounts.

9.   Always Eat with Family or Flat mates.

If you eat with people you live with, you will not send extra time planning, cooking, or preparing food for yourself, and you may eat more slowly because of the company. Most people overeat secretly when they are not with others.

10.               Plan a Simple & Pleasant Exercise Programme:

Exercises increase the amount of energy your body needs by increasing your basal metabolic rate. As long as the exercise is pleasant and not stressful, it can make you feel good about yourself.  

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