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How to Shed Those Extra Pounds

Posted on September 15, 2019 | No Comments on How to Shed Those Extra Pounds

Overweight and obesity remains a great public health concern that needs to be addressed by both the private and government sectors. According to the 2003 National Nutrition and Health Survey by the Food and Nutrition Research Institute, 19.6 percent of adult Filipinos are overweight, while 4.9 percent are obese.

According to the American Diabetes Association, “people with diabetes are more likely to be overweight and have high blood pressure and high cholesterol.” By losing some weight and living a healthier lifestyle, you can prevent or manage type 2 diabetes well and even lessen your risk of complications like heart disease or blindness. Here are some tips on how you can safely and consistently shed some of those extra pounds.

Be positive. Embarking on a weight loss program is not easy for most people, so plan ahead. Motivate yourself to stay away from the temptation of calorie-dense fast and comfort foods. If you failed in losing weight before, tell yourself that this time, you will succeed.

Set goals. Your weight loss goals should be simple, measurable, attainable, realistic, and time-bound. Instead of saying ‘I will lose weight’, you should say, ‘I will lose two kilos in four weeks and a kilo every two weeks after’. Losing one to two pounds a week until you reach your target weight is generally safe. Aim for about five to 10 percent weight loss over six months. Weigh yourself daily first thing in the morning.

Be physically active. Aside from burning calories, being active also reduces risk of type 2 diabetes, lowers blood glucose and blood pressure. Simple activities such as walking, biking, and using the stairs can help burn calories and improve blood circulation. Exercising for over an hour a day canhelp keep body fat at bay. Since exercise is more fun with a partner or group, encourage family members and friends to join you. Get your physician’s permit though before doing more vigorous physical activities.

Think before you eat. Be mindful of when, what and how you eat. Pay attention to your body’s signals. Are you really hungry or just bored? Eat when you feel hungry (not when stressed, angry, or sad). Learn to read food labels so you can keep within your calorie and fat allowance per day. Eat SLOWLY and savor each bite. It takes your brain about 20 minutes before it can register a feeling of fullness. Fast eaters tend to consume more calories. Keep a food diary listing the type, amount and time of food intake as well as your mood and activity done while eating.

Have a healthy meal plan. People with regular eating schedules are more likely to lose weight than people who eat erratically. Healthy eating may be more difficult if you’re busy and surrounded by foods which are high in fat, sugar, and salt. Eat before grocery shopping. Snack on low calorie, fiber-rich vegetables, legumes (beans and lentils), fresh fruit and whole grains.

Skip breakfast. Breakfast skippers tend to overeat later on in the day. Eating less than three times a day will also slow down your metabolism and thereby lower your weight loss chances. Weight loss is not about starving and depriving yourself of pleasurable food. The key to a successful weight loss is portion control. You may still eat some of your favorite foods as long as you eat smaller and lower-fat versions.

Believe in ‘fad’ diets. Losing weight is not as easy as ABC. Maintaining the weight loss is even harder. Losing weight requires a combination of exercise and proper diet. Some fad diets may be harmful as they may overemphasize one type of food or a particular food group, and may therefore lack in important nutrients. Some diets offering fast weight loss may also not be effective for long-term weight loss.

Take weight-loss pills without physician consent. Many Filipinos fall prey to the unproven claims of some weight loss pills, slimming teas, and other supplements that are widely available in the market. It is strongly advised to first seek you physician’s consent before taking on any of these supplements.

Give up. A lot of people become discouraged if they are not able to see fast results. Find your motivation for weight loss—better health, a longer life or having more energy. Losing your focus and giving up will not benefit you at all. A successful weight loss program cannot be achieved in one snap as healthy weight loss happens one step at a time.

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