- Do not set very high goals. Target a reasonable weight loss programe of 1/2 kg - 1 kg per week.
- Adapt family meals to specific needs by adjusting to the method of preparation and reduction in additional fats.
- Avoid binges. If you overeat due to social pressures, adjust other meals of the day or of the next day.
- While eating outside, select simply prepared items rather than combination dishes. Avoid fried foods, select fruits as desserts rather than ice-creams, puddings, etc.
- Spread food throughout the day to meet energy needs. Have six smaller meals instead of three big ones
- Follow a gradual approach to exercise and get most benefits.
- Exercise regularly that too at a comfortable pace.
- Select varied exercises that you enjoy and those that fit your personality and your work schedule.
- Encourage your family and friends to support your diet programme.
- It is best to inculcate healthy habits in your children when they are young.
- Challenge yourself. Set short-term and long-term goals and celebrate every success.
- Do not be discouraged by plateaus. They often occur after some weight loss. Get started again by increasing your exercise routine.
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