Wellness Positive

INTRODUCTION:

  In this Weight Loss section of this site we have discussed several methods of weight reduction. By far the most effective method of weight loss is quite simple.. adequate exercise. However, a good diet (and by this I mean a diet that gives you adequate nourishment while reducing excess intake) can greatly aid your weight loss efforts..

  Now for the good news -  the good news is that if you put on weight after you reached adulthood, that is, if you have what is usually known as the 'middle aged spread', studies have shown that you CAN take the weight off, that the middle aged spread is usually only the result of an unhealthy diet, excess food intake and a sedentary lifestyle - and it can be reversed!

    If you CHANGE your lifestyle - if you begin to exercise now, and alter your diet so that you no longer take in excess, superfluous calories; you can not only lose weight but also become far more healthy and resistant to diseases (especially those associated with excessive weight) - but more than this, you can become extremely physically fit, with the kind of physique you can look at in the mirror and admire.

DIETING PROCEDURE:

  Remember, any diet MUST be done in conjunction with exercise - for a simple exercise routine, try our 'Fitness in 15 Minutes' exercise program (in the Physical Fitness section).

   Now, as to diet.. many people often find diets hard to maintain - in part due to unrealistic expectations..   Don't expect to lose a pound a day, though it HAS been known to happen among people who diet and take adequate exercise!   However, it is best if your expectations from your diet and exercise program are far more realistic - try to aim for a reduction of about two pounds or one kilogram a week.   This is easily attained and can be achieved by limiting your intake to 1,200 calories a day for women and 1,500 calories a day for men. I would NOT recommend that children be put on a diet without supervision by a doctor, as this may result in stunted growth, and various other serious side-effects.

BEGINNING A DIET:

  Begin your diet with a medical checkup to make sure that no major health problems exist. Your physician will also probably be able to prescribe a diet and fitness program for you that is accepted by the medical community.

  If you would like to 'do it on your own', I would suggest that -

• You should reduce your calorie intake to the range specified above (1,200 calories a day for women and 1,500 calories a day for men).
• You should ensure that the foods you do take in are nutritious and well balanced.. containing proteins, carbohydrates and a wide range of various kinds of vegetables to ensure that your body gets adequate nourishment.
• Remember to exercise. Exercise IS the key. Your aim when dieting is to increase your calorie burn through exercise and simultaneously decrease your food intake to the point where the fat stores in your body supply some of your energy needs. There's absolutely no need to starve yourself but you WILL have to cut out (or even just cut down on) foods that are high in calorie content but low in nutritional value - these include rich, fried, starchy junk foods, as well as things like chocolates and alcohol.

   Eat plenty of vegetables and a diverse range of these. Take in a moderate amount of protein.. and EXERCISE - I cannot stress this point enough. A SENSIBLE dietary program coupled with an adequate exercise routine will easily give you the results you want - the healthful way!

THE GROUP APPROACH:

  One of the most successful weight loss approaches is the group approach.

  Get together with a number of other individuals who also have a moderate but dedicated attitude towards losing weight and form a support group in which all of you aid and help each other in keeping to your diet and exercise goals.

  Make sure that the people in your group have a sensible approach to dieting and believe in a nutritionally balanced, though low-calorie approach to dieting. Fanatical or 'starvation' diets rarely work, because they are extremely hard to keep to.. but more than that, they can be downright dangerous and may even indicate psychological issues such as anorexia nervosa.

  There is no need to be extreme in your diet and exercise efforts - be sensible, be moderate, but be STEADY - and you WILL see results.