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Weight Management; Lifestyle Tips

Posted by weigthloss-diets Saturday, July 3, 2010

Know the difference between weight loss myths and facts.
Can you lose 20 pounds in a week? Not likely; a much more realistic goal is to lose one-half to two pounds per week; it's slower, but it's more likely to come off and stay off. Eat smaller, balanced meals instead of skipping meals to lose weight; it's more effective. Don't expect to "eat all you want" and still lose weight. You can eat a variety of foods, but the total amount of calories has to be less than you use up every day. There is no such thing as "fat-burning" foods. Exercise is what you need instead.

Lose the diet-and the weight?

Can you lose weight by not dieting? Perhaps, but there are no published studies that document that this is a successful weight loss technique. Some of the guidelines for following this eating plan include eating only when you're hungry and stopping when you're full; maintaining a variety of foods in your meals to keep them well-balanced; keeping your portions moderate; gravitating towards home-cooked meals without as much fat, sugar or salt as commercial meals; taking part in physical activity and enjoying your ability to move through the day; and trusting your body. What you want to do is establish a habitual eating plan, one you can follow most days of the week and feel comfortable with. You should strive to follow the Dietary Guidelines but realize that you're not a "failure" if you slip once in a while. What you eat during most days of the week is what counts towards your health.

How to Control Emotional Overeating

If you know you're likely to reach for food when you're anxious or upset, avoid strict diets. These tend to give you a sense of deprivation. Use a moderate diet with healthy snacks to keep you going. Make a point of noticing emotional triggers that make you want to eat--try writing them down. When they occur, grab a cool drink of water to give you a chance to think, then begin an activity you've decided to substitute for eating, such as a 15-minute walk, calling a friend, reading a chapter of a book you enjoy or using the computer.


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