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Approach to Weight Loss - HEALTH CARE DEPARTMENT CALIFORNIA

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The Low-Cal Approach to Weight Loss
Something important to know about

       Counting calories may seem old-fashioned today, given the proliferation of low-carb and high protein diets.  However, a number of dieticians maintain that the low calorie approach is actually the best approach to weight loss.  While it may seem trite, lowering the number of calories we consume can have a marked effect on our waistlines.

        The majority of diets offer dieters 1,000 to 1,500 calories each day.  Still, it would be wrong to assume that everyone who needs to lose weight should be on a 1,000 calorie diet.  In fact, the amount of calories you need is a function of your current weight, your metabolism, and the amount of exercise you do.  Diets recommended by doctors, as well as many of the meal programs found in diet books, are based upon a low-calorie model.

          
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When dieting, you should assume that you will lose only about a pound a week.  However, during the initial stages of your diet, you may find that you are actually losing more weight than that because you are losing water.   While you can use a standardized diet, it is perhaps best to work with a dietician in order to fine-tune the diet to meet your individual needs.

       Still, even if you are curbing your calorie count, you’ll need to make sure that what you eat is nutritious.

By paying close attention to nutrition labels, you can determine the vitamin and mineral count of much of what you consume.


There are certain general requirements for a healthy diet.  For instance, you’ll need to make sure that you are getting enough protein.  For the typical woman, this would amount to 50 grams per day; for the typical man, 63 grams per day.

Protein is vitally important for strengthening your muscles and teeth and maintaining good skin tone.

Protein sources can include lean meat, fish, chicken, eggs, beans, and nuts.  Experts recommend that you have at least two servings of protein a day.

        While low carb diets may be all the rage, a number of dieticians say you need as many as 100 grams of carbohydrates a day.  drink natural water to boost your body to slim down
This means consuming as many as eleven servings of pasta, cereal, and bread in order to maintain a healthy energy level.


You should also eat at least 20 grams of fiber each day to aid your digestion.  Less than a third of your calories should come from fat in order to enable you to keep the pounds off.  Only about one-tenth of your calories should be derived from saturated fat.  Also, keep your cholesterol count under control in order to keep heart disease at bay.


        An important aspect of good nutrition that many individuals forget is water.  This might be surprising, however, given the fact that most of our body is made up of H20.  


Medical experts by and large agree that you should drink at least eight glasses of water everyday.    Exercise, however, could make you yearn for additional water.  Water is often considered the secret weapon of weight loss, enabling people to shed pounds more easily.  

          Although it may be tempting, you should not skip meals.  This only serves to decrease your metabolism, causing you to burn fat more slowly.  Even a small meal is better than no meal at all.  Weight loss experts, however, differ about the number of meals you should eat each day.  Some recommend the standard three meals with a couple of snacks, while others recommend five or six small meals each day.  You should probably check with your physician to see which approach is appropriate for you.
      
exercise at any age to lose weight and stay healthyLosing weight can be a difficult challenge, no matter what your age. There are so many temptations around, so many opportunities to boost your calorie count.  Also, you might try to follow one diet, only to find that it is difficult to sustain.  

As a result, the low-calorie diet may be the best method around for consistent weight loss.  While you might not be able to lose weight quickly, you can shed pounds eventually.

By being patient and committed to your weight loss program, you can ultimately lose the weight you need to.


When Trying to Lose Weight, Don’t Forget to Exercise
This is a Fondamental step for boosting your results

           A startling statistic has been circulating over the Internet.  This stat claims that half of all those who want to lose weight don’t exercise.  While this might seem mind-boggling at first, it is not entirely surprising, when you stop to consider what American culture has become.

            In the early days of the republic, the majority of Americans did hard labor on farms.  They were used to exercise during their normal workday, so they ate large meals in order to give them the energy they needed to complete their tasks.  There weren’t any Oprah Winfreys around back then to question their eating habits.

           In the 19th century, Americans began moving into cities to take factory jobs.  Again, they spent much of their time on their feet.  Many walked to work and to school, so exercise was a part of their normal routine.  They didn’t have to worry about doing Pilates or strength training, since ordinary life afforded many opportunities to exercise.

          Fast-forward to today.  Many people have sedentary jobs, working on computers, working at desks, working at cash registers.  They have little opportunity during their work days to move, let alone get up and stretch.  At home, they may spend much of their time sacked out in front of a television set, or on their home computer.  
           However, studies have proven that the best weight loss plan combines sensible diet with exercise.  

Certainly, you can reduce your calorie intake.  But it is also important to boost your metabolism, and that is best done through an exercise routine.  


Since you must burn a phenomenal amount of calories in order to lose pounds, exercise is somehow crucial to long-term weight loss success.

            But what if you don’t enjoy exercise ? How can you possibly start an exercise program ?           
  In short, you need motivation.  This can come from a variety of sources.  For instance, you might want to play your favorite up-tempo music during your exercise drills.

This can provide the incentive you need in order to get moving.

Another motivator can be to exercise with your children in tow.  This could mean doing jumping jacks with your kids, or jogging while you push a stroller.  You might also consider joining a “Mommy and Me” exercise class.


Another winning strategy is to employ the services of an exercise buddy.  This can be your mate, a friend, or even your mother.  You can encourage each other, helping each other to overcome various hurdles to regular exercise.

          Another strategy is to base your exercise program on something you really enjoy.  

Even those of us who are not athletic usually have some physical activity that we look forward to, whether it’s volleyball or tennis, bowling or swing dancing.
The type of activity isn’t as important as the fact that you are engaging in it regularly.   
      
If at all possible, you should add strength training to your exercise regimen.

Lifting weights can boost your metabolism, causing you to burn calories while also adding muscle to your frame.  Strength training can also help you to guard against osteoporosis and other health problems.

            You might also consider hiring a personal trainer.  He or she can act as your coach, urging you on when you feel like quitting. A trainer can provide you with the inspiration necessary to achieve your weight goals.  It has also been shown that those who employ a trainer reach their optimum weight faster than those who do not.

            You should also prioritize exercise.  You should mark it in your daily planner and stick to a regular exercise schedule.  The important thing is to make exercise a regular part of your life.

It should not be limited to special occasions, or those times when you are in the mood. It needs to be as regular as breathing.              



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In order to be a healthy person, usually you simply need exercise. And exercise is also beneficial to your mind as you begin your weight loss program.

It can clear your head and help you to work out your frustrations.  In short, it can give you a sense of accomplishment that will put you in the right frame of mind when trying to shed weight.
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