Weight Management

Weight management is the key to ensuring you stay healthy and fit. By keeping your weight stable, you can avoid the health problems that come with being obese. Here are some tips on how to shed off those unwanted pounds.

Exercise Regularly

This is something you hear all the time, but it bears repeating here. To see any effect, you must exercise at least 30 minutes a day four to five times a week. You can break the session in ten minute chunks if time is limited.

You can work out in your home or go to the gym. You can also join your local sports club. Playing basketball, tennis etc can burn up those calories quickly.

Create a Food Journal

When you start on your weight management program, record everything you eat, how much and how often. List down the times you overeat and what caused them. Include in your diary any emotional triggers that cause you to eat too much.

By making a list of the triggers, you can take the steps to avoid them. Being aware of what you eat helps you stay focused on keeping the weight steady.

There are books and websites that list the calories of foods. Having one along with your food diary can be a big help.

Eat to be Healthy, Not Thin

Your goal is to be healthy. Being thin and underweight can cause as many problems as being overweight. Your outlook towards this weight management program should therefore be to physically fit.

Avoid Super Size Meals

When eating at restaurants or fast food joints, never lose track of how much you are eating. There is no need to empty your plate. If these servings are large, chew your food slowly and drink water. This will help you feel full. Do not wait until your stomach is stuffed. When your hunger has been satisfied, stop eating.

Lose Weight Slowly

Aim for no more than 2 lbs a week when you start. This is not that hard to do. 1 pound = 3500 calories. You just need to burn up 250 calories a day and cut 250 more from your diet. The end of the first week of your weight management program will see you lose one pound or two.

Do not be impatient. Emotional stress can lead to overeating. As long as you are reaching your weight loss goals every week, there is no need to worry.

Less Sweets, Pastries and Junk Food

No amount of exercise will help if you keep eating the wrong food. You need to cut down on chocolates, candies, cakes and ice cream. Other fat rich food are bacon, chicken skin, pork and hamburgers.

Substitute them with fruits, fish and vegetables. There is no need to eliminate meat from your diet. But you need to reduce the amount you eat. You should also cut down on soft drinks and drink more water and fruit juices.

One more thing needs to be said about weight management programs; you need to stick to it. Patience is needed for it to work.