Effective Weight-Loss
Reader’s Digest, 29 October 2008
Losing weight is not easy. Gaining seems to be so quick and effortless but losing requires lots of good will and… a good plan.
Especially people with diabetes have weight issues. By losing extra ponds your blood sugar will be easier controlled, also your blood pressure and cholesterol will be lower.
How to start?
The very first thing to do is to set achievable goals. Researches show that people consider themselves to be successful after losing 50 to 100 pounds. Be reasonable and set a goal of losing 10 pounds at the beginning. Moderate weight-loss is much more beneficial especially for diabetes.
The other thing is to know your Body Mass Index (BMI). Consult the BMI table. If your BMI is less than 25, your weight is normal. If it’s between 25 and 30, you’re overweight; if it’s 30 and above – you’re obese.
Losing weight on your own is not that fun. What’s more, researches show dieting with someone else is more motivating and you are more likely to lose twice as weight as someone who diets solo.
Other researches show that joining a group for losing weight, tend to lose twice as much as people who diet alone. You can join Weight Watchers but check also local community centers, hospitals and churches for weight-loss support.
The best results for losing extra pounds give matching exercising with cutting calories. If you only cut calories, the results will not be that appealing. 250 calories a day can be burnt by a long brisk walk if only you don’t replace them with food.
Don’t leave without breakfast. It’s the best thing to start day with. What’s more, a breakfast cereal with fiber makes you fuller and helps you to eat less during the day.
Be careful with losing too much in a short period of time. Researches show that by doing that you are more likely to gain back most or all the weight. Much more effective is changing a lifestyle in order to keep the desired weight permanently. Another thing is being very careful not to deprive your organism of essential nutrients. If you need help in this matter, a dietitian might be the person to consult. Good news is that you can still eat your favourite foods if your weight-loss plan is designed by a dietitian.
Keeping a diary will definitively help in losing weight. Note down everything you eat and drink (even a small bite of the cheesecake). Noting the time and the amount of the food will also help as well as what you felt at the time. It’s a good thing to do as many people don’t realize how much they eat and why they eat. Then the diary should be reviewed with the dietitian.
As losing weight can cause bone loss, remember to supplement your diet with 500-600 milligrams of calcium twice a day.
If, however, losing weight in a natural way is not possible, consult a weight-loss surgeon. You will be informed about possibilities of losing weight via surgery, about advantages, side effects and which procedure is the best for yourself.
