weight-management-a-life-style-change-by-talal-zubair-s1

Achieving your right weight is a long term approach towards a healthy life style. It is a balance of mindful eating and physical workout that equates energy expenditure and energy intake. Knowing what your body needs is important and can control overconsumption and under consumption of food.

Doing so in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets may promise rapid results but they’re more likely to leave you feeling cranky and starving and losing more cash than weight.

Right weight comes down to a simple equation: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.  It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.

Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress—which can derail any weight loss efforts before they begin. If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or soaking in a hot bath. If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap. If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go out in public.

Weight loss as a permanent lifestyle change—a commitment to replace high-calorie foods with healthier, lower calorie alternatives, reduce your portion sizes, and become more active. Permanent changes in your lifestyle and food choices are what will work in the long run.

Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feels lethargic, exhausted, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

Getting started with healthy weight loss takes not only the will power but it also requires a lot of skill power that makes it happen especially when you have failed before.

  1. Check your weight every day and maintain a weight chart. Keep your weighing machine where you can see it more than ten times a day.
  2. Take help of a mobile phone application like “my fitness pal” and keep track of your calories in take.
  3. Walk 10,000 steps a day. If it seems difficult to walk in the start , go with as much steps as you can.
  4. Eat small frequent meals. 3 full meals and 3 snacks a day can solve the purpose. Each meal should not exceed 250 calories.
  5. Take 2 minutes for exercise 10 times a day. This exercise can be knitted in your daily life. It includes stretching, pushups, leg raises, crunches and office chair yoga.
  6. Drink at least 16 glasses of water every day. Water is the present from nature than cleans toxicity form our body.
  7. Have a minimum of 8 hours of sleep daily. If you are unable to sleep this much in a go, you can take this sleep two times a day. If you cannot sleep 8 hours lie down on bed and have a good rest.
  8. Learn to manage your anger, stress and anxiety. Such mental states provoke hunger and we end up into eating more. 
  9. Eat healthy. All kind of meats are toxic in nature. Beef is the most toxic and fish is least toxic. Animal organs are more toxic than meat. Pulse, vegetables and fruits are not toxic at all. 
  10. Eat food when it’s time to eat rather than when you feel hungry.

BY

Tala Zubair

Willing Ways.    

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