![]() Turn off the TV or video game and head for the garden, rake the leaves, wash the car, or take a walk. Get off the bus 1 stop early if you are in an area safe for walking. Park the car at the far end of the parking lot and walk to the store or the office if safe. Take the stairs instead of the elevator or escalator. There are simple steps that can be taken to increase daily activity: Watching TV is a sedentary activity that can contribute to an inactive lifestyle. Use of the car and working at a desk restrict activity. Becoming active takes effort on your part. Exercise also helps improve mood, reduce appetite, improve sleep, improve flexibility, and lowers LDL cholesterol (the bad cholesterol).Ĭheck with your healthcare provider before starting any exercise program. Some fitness centers also offer water aerobics.Įxercise lowers blood pressure and can help prevent type 2 diabetes. There is minimal weight bearing on the knees with this exercise. If you have severe arthritis and walking is hard, water walking in a swimming pool is a very effective means of exercise. Increase gradually to the goal of walking for longer periods most days of the week. A walking program should start slowly by walking 30 minutes a day a few days a week. Walking is an excellent choice of exercise for people who are obese. This is because muscle tissue burns calories faster. It also helps to increase the rate at which weight is lost if a person is eating healthy food according to a meal plan. ![]() But if you eat the entire package, the calories are triple, or 450 calories.Ī regular exercise program helps people who are obese by helping keep and add lean body mass, or muscle tissue, while losing fat. For instance, a label may say that 1 serving is 150 calories and there are 3 servings per container. Pay close attention to the number of servings contained in the product and the serving size. Think about sharing an entree or ordering an appetizer instead of a main dish. Many restaurant portions are too large for 1 person. Stay away from super-size selections when you order. When dining out or ordering take-out food, ask for a take-home box (and use it). Different fruits and vegetables have varying amounts and types of nutrients. They are higher in fiber and therefore absorbed by the body more slowly so they don't cause a rapid spike in insulin, which can set off hunger and cravings.Ĭhoose at least 5 servings daily of fruits and vegetables. Whole grain foods are rich in nutrients compared to more processed products. This means that nuts, seeds, and some types of oils, such as olive, safflower, and canola, have a place in a healthy eating plan.Ĭhoose whole grains, such as brown rice and whole-wheat bread, rather than white rice and white bread. It's now known that polyunsaturated and monounsaturated fats provide health benefits, such as helping to keep the heart healthy. A registered dietitian can help to make an individualized diet plan based on a person's particular situation.Īll fats are not bad. A balanced diet that is restricted in calories-1,200 to 1,400 calories a day for women and 1,500 to 1,800 calories a day for men-may work well. A plan tailored to your personal likes and dislikes will have a better chance of resulting in lasting weight loss. To lose weight and keep it off for a lifetime, think about an individualized eating plan instead of a diet. But there are dietary recommendations that, if followed, will lead to weight loss: But they are not the long-term answer to weight loss.įads, fasting, and popular diets in which health effects have not been found by rigorous clinical trials may not be healthy choices for weight loss. These liquid diets may be effective in the short term. ![]() ![]() They may be used for a short time in people who are obese. All-liquid diets must be medically supervised. But lean muscle mass may be lost as well as fat. Successful weight loss that is maintained over a long period of time depends more on limiting energy consumed (calories) and increasing energy expenditure (exercise and daily activity) than just the composition of the diet.įasting may result in rapid weight loss. But some of these diets may pose serious health risks in the long run because of the emphasis on saturated fat. Dietĭiet plans high in protein and fat and low in carbohydrates are popular. For instance, you can try making diet changes as well as adding exercise. Always talk with your healthcare provider for a diagnosis and treatment advice. Treatment for obesity may include a combination of different types of treatment. ![]()
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