Accepting that you are overweight is
the first step. But, the more important
step is choosing to do something about it.
Congratulations! You are already on your
way to a healthier future. The first thing
to do is get a medical check-up and determine
what kind of diet will suit you, and the
kind of exercise you can safely undertake.
Let your family and friends know your plan
and ask them to stand by you and help you
through the days when you find your determination
faltering. Set realistic goals; don’t
try to lose too much weight too soon.
With food, moderation is the key. Do not
deprive yourself. Eat whatever you want,
but decrease the proportion. Also, eat slowly;
it can make you feel full and thus prevent
overeating. Include more portions of fruit
and raw vegetables in your daily diet. Avoid
eating out as much as possible. Instead
of having three huge meals a day, have smaller
meals four or five times a day. This helps
lessen hunger pangs and prevents snacking.
Choose water over aerated drinks, juice,
and alcohol. Have a glass of water first
thing in the morning, and a glass before
and after every meal. If you are dehydrated,
your body derives the water it needs from
the food you eat, which means you could
end up eating more than you should. Water
also aids digestion and helps to clean out
toxic substances from your system.
A regular exercise routine is an integral
part of any sensible weight loss program.
Walking, swimming, running, skipping, aerobics,
calisthenics; pursue any of these activities
for 30 minutes, three to four times a week.
Go slow; give your body time to get used
to the new levels of activity. Once you
are used to a routine, you could try increasing
the intensity or period of your workouts.
Listen to your body; if you feel any sort
of pain or discomfort, seek advice from
a doctor or a professional trainer.
Keeping the weight off
permanently requires a lifestyle change
and can only be achieved through discipline,
a healthy diet, and regular exercise.
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