| Many weight-loss advertisements try to sell so | | | | Grill or bake. With a little imagination, healthy food |
| many different things, all targeted at getting | | | | doesn't have to be boring or taste terrible. The |
| people desperate to lose weight quickly and willing | | | | Scandinavians eat plenty of salads and grilled |
| to spend money rather than time and effort on it. | | | | meats and are all perfectly happy. |
| The bad news is, they probably don't work. | | | | You don't have to completely change your diet. |
| Anything quick and easy may work rapidly in the | | | | Think of yourself as having a "calorie budget". If |
| short-term, but is unlikely to last, and may not be | | | | you are going to use up some extra calories, you |
| good for your health either. Many who lose weight | | | | might as well make sure you enjoy a good meal. |
| quickly through crash-dieting have found their | | | | Don't waste it on a cheap chocolate bar just |
| weight just piles back on again when they stop. | | | | because you couldn't resist it. Save it up for the |
| Sometimes, it is worse than ever. It has | | | | end of the week and have a nice restaurant meal. |
| commonly been described as being like a yo-yo. | | | | Don't snack in front of the TV. It becomes a |
| The advertisements don't give you the full truth. | | | | habit and one then tends to associate watching |
| They either use models who have never been fat | | | | TV with eating. You may also be concentrating |
| in their lives, or often, they use post-partum | | | | more on the program than your food, so not |
| women ( those who have just delivered their | | | | realizing when you are full , causing you to eat |
| babies). That doesn't work as most women | | | | more than you should. |
| naturally tend to lose some of the weight, if not | | | | The trick though is to do everything gradually. A |
| all, gained during pregnancy anyway, especially if | | | | sudden withdrawal of all your favorite food and |
| they were thin before. To take a picture one | | | | trying to switch over may cause you to crave |
| month after delivery, and 6 months later, hardly | | | | for the foods you miss. This may lead to binge |
| reflects the true picture. And you will notice | | | | eating and a lot of guilt later. But don't delay. The |
| there's always the fine print at the bottom of | | | | commonest reason for failure in anything is |
| every product: To be used together with a | | | | procrastination. Anyone who says "I will start |
| sensible diet and exercise plan. | | | | tomorrow", or "I will start after Christmas" |
| And that's the answer!! It's the sensible diet and | | | | probably would not start at all. Start small. But |
| exercise plan that works!! The funny thing is, | | | | start today ! |
| often people aren't willing to get started by | | | | The same applies to exercise - the calorie "Out" |
| themselves, while it is free. They have to pay | | | | part of the equation. I said before, do not eat in |
| thousands of dollars to get someone to help | | | | front of the TV. But by all means, exercise in |
| them. I'm not sure whether it is because those | | | | front of the TV! Some people find jogging along |
| who are willing to pay thousands of dollars are | | | | on the road too boring. Put a treadmill or exercise |
| more motivated, or whether they have already | | | | bicycle in front of your TV. Target to stay on it |
| paid out thousands of dollars and hence are more | | | | at a moderate pace all through your TV program. |
| motivated! And the beauty industry is ever-willing | | | | Or get an exercise video and follow along. No |
| to make a quick buck. | | | | time to exercise but have time to catch your |
| The basic facts are: If more calories go in than | | | | favorite comedy? Then this would be the answer. |
| they are used up, the person gets fatter. If they | | | | I saw an exercise bicycle once that was linked to |
| are the same, the person remains the same | | | | a TV. The cycling action of the rider generated |
| weight. And if more calories are burned up than | | | | the power to keep the TV on. It was a lot of |
| taken in, the person loses weight. That's all. | | | | hard work, but guaranteed to keep the cyclist |
| So let's look at the intake first. That would be the | | | | exercising, especially through an exciting football |
| food and drinks we consume. The amount and | | | | match. |
| type of food has a direct impact on our weight. | | | | Any form of activity is good. What you need is |
| Most people are eating way too much today. The | | | | sustained moderate activity, rather than short |
| food portions are just too big, and maybe in a | | | | bursts of intense activity. So a brisk 30 minute |
| misguided attempt to not be wasteful, we stuff | | | | walk is better than a quick 10 minute dash. Build |
| our faces with more than we can take, just to | | | | activity into your lifestyle. The aim is to try to |
| finish our food. Eat only till you are 80% full. Buy a | | | | achieve 10,000 steps a day. |
| smaller plate if you have to. Then you would put | | | | It need not be done in one go. If it becomes part |
| less food on it each time. Order a smaller portion. | | | | of your lifestyle, you need not set aside special |
| Share with a friend. With the days of hunting for | | | | time for exercise, so increasing your chances of |
| food way behind us, there really is no need to | | | | actually getting some work-out. For example, take |
| stuff ourselves in the fear that maybe tomorrow | | | | the stairs instead of the elevator. Stop one |
| there will be no food. | | | | bus-stop away and walk. Park the car further |
| Calorie counting may be too tedious for most so | | | | away. Start doing more housework. Take up a |
| the most sensible way would be simply to reduce | | | | hobby you enjoy. Not everyone likes swimming |
| food intake. But not drastically as the body tends | | | | or jogging. Try dancing then! Or yoga. Whatever |
| to go into starvation mode when food intake is | | | | you like. You are more likely to stick at it if you |
| suddenly and drastically reduced, causing it to | | | | enjoy it. Get a friend to come along. |
| more efficiently retain whatever calories are | | | | There are no hard and fast rules to what type of |
| taken in, and reducing one's metabolic rate, which | | | | exercise or what kind of food you must eat. The |
| is not the desired outcome. The 80% rule would | | | | idea is you need to start implementing lifestyle |
| be quite safe. | | | | changes. Today. Small but sustained changes are |
| The type of food obviously makes a big | | | | the way to go. And don't weigh yourself too |
| difference. Choose food that gives you good | | | | often either. Any immediate weight loss is fluid |
| nutrition. Chocolates and sweets do not fall into | | | | loss and false reassurance. Slowly, you will start |
| that category. There is no need to waste your | | | | to feel better about yourself and be healthier too. |
| calorie count on a sweet drink when water will do | | | | When you feel good, you will look good. |
| the job of quenching your thirst better. Stop | | | | So start small and slow. But start! And keep at it. |
| buying processed foods and snacks. Have a fruit | | | | Push yourself to new limits each time you achieve |
| instead after dinner. Cut down on meats. | | | | a new goal. Lose fat, and keep it off! |
| Vegetables are healthier and cheaper. Don't fry. | | | | |