Permanent weight loss for most women is a slow and steadyprocess. Give yourself a year or more to adopt new eating habits. Meanwhile,you may lower your risk of such disorders as heart disease, stroke, diabetes,and some cancers.
Promise yourself that this diet will be your last. Repeatedlosses and gains rob your body of muscle tissue, increase your risk of disease,and contribute to the tendency to regain fat.
Evaluate whether or not you really need to lose weight. Ifan extra two kilograms isn’t causing or aggravating a medical condition, it maybe healthier to accept yourself as you are.
Forget ideal-weight charts. Think of a weight you were ableto maintain comfortably for longer than six months, and aim for that goal.
Accept the reality that body shape and size are largelydetermined by genetics. Try to reach the weight that’s right for you- not anidealized image - and stay there.
If you are obese, discuss a weight-loss plan with yourdoctor or dietician. Obesity is commonly defined as weighing more than 20present the desired weight for someone of your height and body type. Risksinclude high blood pressure, stroke, heart disease, and other illnesses.
If you have a health problem that is caused or exacerbatedby your weight, such as elevated blood cholesterol or diabetes, losingkilograms can bring significant improvements - even if you still weigh wellabove what is considered ideal.
Assess your potential for success in dieting. Do yourecognize the need for a nutritional overhaul - not just a diet that you willabandon as soon as you’ve achieved your weight-loss goals? Can you handle thestresses at home and on the job pretty well? If you answer no to eitherquestion, consider postponing your diet.
Analyse your own needs. If you lack motivation, you may dobest by joining a program that offers peer group support.
Choose a reducing programme that encourages a slow, steadyloss (about half a kilogram or less a week for women, one kilogram or lessweekly for men) and focuses on changing habits.
Avoid diets based on one food or food group. Be wary of anyeating plan that veers to far from the food pyramid.
Recognize the signs of eating disorders. The most common areanorexia nervosa and bulimia. Anorexics starve themselves; Bulimics alternatebetween binge-eating and purging. The disorders often cause serious healthproblems, so consult a doctor if you have developed either disorder ; or bothof them.
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