What is healthy weight loss?
Your weight is a balancing action, but the equation is
simple: If you eat more calories than you burn, you gain weight. And if you eat
littler calories and burn more calories through corporal action, you lose weight.
Weight loss, in the context of medicine, health, or bodily fitness, refers to a
lessening of the total body figure, by a mean loss of liquefied, body fat
(adipose tissue), or lean mass (namely bone mineral withdrawals, muscle, muscle,
and other connective tissue).
Make sure you're
ready
Long-term weight loss takes time and effort — and a
long-term promise. While you don't want to put off weight loss forever, you
should make sure you're ready to make permanent changes to eating and activity customs.
Ask yourself the following questions to help you determine your willingness:
a)
Am I encouraged to lose
weight?
b)
Am I too confused by other
pressures?
c)
Do I use food as a means to
cope with stress?
d)
Am I ready to learn or use
other strategies to cope with stress?
e)
Do I need other support —
either from friends or professionals — to manage stress?
f)
Am I willing to change
eating habits?
g)
Am I willing to change
activity habits?
h)
Do I have the time to spend
on making these changes?
Talk to your doctor if you need help addressing stressors or
emotions that seem like obstacles to your readiness. When you're ready, you'll
find it easier to set goals, stay committed and change habits.
Find your inner motivation
No one else can make you lose weight. You must undertake
diet and exercise changes to please yourself. What's going to give you the fiery
drive to cane to your weight-loss plan?
Make a list of what's important to you to help you stay
motivated and focused, whether it's an future vacation or better complete
health. Then find a way to make sure that you can call on your motivational
factors during moments of enticement. You might want to post an encouraging
note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior
for successful weight loss, it helps to have support — of the right kind. Pick
people to support you who will encourage you in positive ways, without shame,
embarrassment or sabotage.
Ideally, find people who will listen to your concerns and
feelings, spend time exercising with you or creating healthy menus, and share
the priority you've placed on developing a healthier lifestyle. Your support
group can also offer accountability, which can be a strong motivation for
sticking to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be
accountable to yourself by having regular weigh-ins, recording your diet and
exercise progress in a journal, or tracking your progress using digital tools.
Set realistic goals
It may seem obvious to set realistic weight-loss goals. But
do you really know what's realistic? Over the long term, it's smart to aim for
losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2
pounds a week, you need to burn 500 to 1,000 calories more than you consume
each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a
realistic goal, at least for an initial goal. If you weigh 180 pounds (82
kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can
help lower your risk of chronic health problems, such as heart disease and type
2 diabetes.
When you're setting goals, think about both process and
outcome goals. "Walk every day for 30 minutes" is an example of a
process goal. "Lose 10 pounds" is an example of an outcome goal. It
isn't essential that you have an outcome goal, but you should set process goals
because changing your habits is a key to weight loss.
Intentional weight loss is the loss of whole body mass as a
result of efforts to improve fitness and health, or to change attendance
through healthy. Weight loss is the main action for obesity, and there is
substantial evidence this can prevent evolution from prediabetes to type 2
diabetes with a 7-10% weight loss and manage cardiometabolic health for
diabetic people with a 5-15% weight loss.
Healthy Mind, Healthy Body
A HEALTHY MIND CAN LEAD YOU TO A HEALTHY BODY – AND A
MUCH HAPPIER LIFE.
Quest for Wellness. And some emotions can deeply harm us.
Learn how to achieve a better state of mind. Calming the Mind
To guide people toward healthier states of mind, emerging
throughout America are major medical centers with wellness divisions offering
stress management, relaxation training, guided imagery, and cognitive therapy
techniques.
Guests at Pitocin are also introduced to and practice many
of these techniques. Add them to healthy eating and exercising, and you
maximize your control over your well-being.