Setting Modest Weight-loss Goals

Goal setting is a valuable tool for weight loss and maintenance. Setting modest weight-loss goals is important because many overweight people begin a weight loss program expecting to shed many more pounds than will be possible for them. Unrealistically high weight loss expectations may lead to demoralization and poor maintenance of the behavioral changes needed to sustain weight loss.

Successful weight loss strategies embrace small changes, moderate losses, and reasonable goals. Clearly a 1 pound weight loss each week is more achievable than a 40-pound weight loss goal with no particular time frame in mind.

The goal of weight-loss programs must not be to attain individual ideal weight or even to achieve weights below the level of obesity. The goal of weight-loss program should be achieve better health and well being over the long term, and not simply to lose weight. According to the National Institutes of Health (NIH), a weight loss goal of 10% of your initial weight is realistic and achievable.

Exercises Regularly to Lose Weight

Exercise combined with the proper diet is an effective means to lose weight. Only about 5% of people who intend to lose weight actually succeed in maintaining that weight loss. Most people who lose weight gain it back within one to three years. People who can maintain that weight loss tend to follow the same basic principles: They exercise regularly, they keep track of their weight, they have the support of others, and they recognize that it's a lifetime change instead of short-term program.

If you want to lose weight and stay healthy, you will absolutely need to exercise at least three days a week. Exercising on a regular basis requires focused thought and determination; it requires an extra expenditure of energy and the effort of creating a new habit. About 30 minutes of moderately intense physical activity on most days of the week is sufficient to improve physical fitness and the 30 minutes can be accumulated in segments of ten minutes duration. So control your weight by eating healthy and exercising regularly.

Sustainable Weight Loss Is Possible

Just as regular reducing diets take off pounds, extremely restricted diets take off pounds even faster. The problem with this is, too big a drop is not healthy, disrupts metabolism, and is not sustainable. For sustainable weight loss, losing weight should be made a stepwise, realistic, achievable way. Always remember that losing weight takes time and effort. For maximum healthy, sustainable weight loss is 1 to 2 pounds a week.

Weight loss can be achieved through alterations in both diet and exercise. Sustainable weight loss is only possible on a diet that fits your foods preferences, satiety signals, lifestyle, and medical profile. Shifting from fat to healthy carbohydrates is one of the most powerful tools you have for sustainable weight loss. Another study found that a low-carb diet may lead to more sustainable weight loss and better health in the long run. Daily exercise is also an essential component of sustainable weight loss.

A healthy weight

Regular physical activity and maintaining healthy weight are important components of healthy lifestyle. For each of us, there is a healthy weight range, appropriate to our height and body frame. Males and females also have different healthy weight ranges because their body makeup is not the same. Staying at a healthy weight range is important because obesity, or weighing 20 percent more than your recommended weight, decrease your immune strength considerably.

The formula most frequently used in determine healthy weight is body mass index (BMI) which is weight in kilograms divided by the square of the height in meters. BMI is a better indicator of a healthy weight than just weight alone, because, for instance, a person who weighs 150 pounds and is 62 inches tall is overweight, but a person who weighs 150 pounds and is 70 inches tall is thin.

For many overweight persons, achieving and maintaining a healthy weight is a lifelong challenge's, and emphasized the need for more research into the biological and social influence on weight and weight control. The best for you to keep your weight healthy is to eat a balanced diet and take lots and lots of exercise. As you change your eating habits and exercise more, the weight will naturally come off. Drinking plenty of water will actually help you lose or maintain a healthy weight, too.

Understanding Metabolism

What Is Metabolism? In popular terminology, metabolism is defined as the amount of energy a person's body burns. The process of metabolism involves all the chemical changes that nutrients undergo from the time they are absorbed until they become a part of the body or are excreted. Metabolism is affected by heredity, age, and maturation. Generally, your metabolism is much faster when you are young and becomes gradually slower as you age.

Metabolism in fact does vary from person to person. Your metabolism affects your ability to lose or gain weight. As you probably know, the faster your metabolism, the more calories and fat you burn each day. Your metabolic rate is not one of those things in life that is unchangeable. Your metabolism rate can be influenced by diet and lifestyle. Regular exercise can boost metabolism by allowing your muscles to do more work, and muscle burns more calories than fat because muscle tissue requires constant repair and replacement.

Easy Steps to Healthy Weight Loss

Today there is so much information out there on losing weight. You can find thousand of books, magazines, and TV shows discussed about weight loss methods. With so much information, it’s become very confusing and sometimes difficult to find the best weight loss method. Actually almost all weight loss programs have same principles. If you want to lose your weight, you can follow these 7 principles.

1. Change your mind-set. Before start any diet program you should have the right frame of mind on losing weight. You need have a positive self-image before start weight loss program.

2. - Eat whole foods that are as natural as possible. If given the right nutrients you will be at the best weight for you, have plenty of energy and feel great. Eating highly processed empty calorie foods will cause your body to always be hungry because it’s trying to get the nutrients it needs.

3. - Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

4. – Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestions.

5. - Eat small, frequent meals in a day. Taking too much time in between meals makes you hungrier for the next meal.

6. - Increase your physical activity. Most people are overweight because of a lack of physical activity. Start walking, bicycling, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it. Choosing a physical activity purely based on the fact that it burns a lot of calories may be a mistake.