Oct

11 Steps to Effective Weight Loss (Part 1)

By admin

I Recommend: -:( http://tinyurl.com/WeightAndFatLossGUARANTEED ):- Dieting with a
buddy provides more than support — it can help you lose more weight.
Most people with type 2 diabetes struggle with their weight. And
chances are, your doctor has given you little or no guidance on how to
shed those extra pounds. But doing it will likely make your blood sugar
easier to control and can lower your blood pressure and cholesterol,
too. In many cases, doctors will allow patients who lose a significant
amount of weight to cut back onor eliminatesome of their medications.
The best way to lighten your load? Steer clear of the hype and stick to
proven strategies. 1. Set moderate, achievable weight-loss goals.
Research from Indiana University in Indianapolis shows that most people
think they have to drop 50 to 100 pounds to be successful at weight
lossa belief that sets them up for failure. Instead, start with a
reasonable goal, like losing 10 pounds. Doctors say that kind of
moderate Weight loss still has a beneficial effect on diabetesand if
you reach that goal, youll have the drive to lose 10 more pounds! 2.
Know your Body Mass Index , BMI, . To find out whether your body weight
falls within the range of normal, overweight, or obese, consult a BMI
table or an online BMI calculator. If youre good with numbers, whip out
a pencil and paper and run through the formula presented on page 254 ,
see Calculating Your Body Mass Index, . If your BMI is less than 25,
your weight is normal. If your BMI is at least 25 but less than 30,
youre overweight. If your BMI is 30 or above, youre considered obese.
3. Find a weight-loss buddy. Dieting with a buddy provides more than
supportit can help you lose more weight. Thats what a recent Brown
University study of 109 people and their dieting partners found. Those
with a motivated pal lost nearly twice as much weight as those who
dieted solo. Having someone within walking distance can be an added
bonus. Find three neighbors and announce your weight-loss intentions.
Chances are theyll have some weight to lose as well. 4. Join a
weight-loss group. When researchers at Columbia University in New York
assigned 413 overweight and obese men and women to either a self-help
program in which they met twice with a nutritionist and then followed a
program on their own or Weight Watchers, after two years those going to
Weight Watchers lost more than those going it alone. You dont have to
join Weight Watchers or other commercial weight-loss programs. . you
can also check local community centers, churches, or hospitals for
weight-control programs or support groups. 5. Pair calorie-cutting with
exercise. People who exercise as well as cut calories have an easier
time losing weight and keeping it off than people who just cut
calories. Burning an extra 250 calories a dayabout the amount used in a
brisk 45-minute walklops off about 26 pounds a year, as long as you
dont replace those calories with food.
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