weightlossfordummies.net

If you have been guilty of overeating in the recent past you can follow the following simple steps to lose weight:
•    Drink plenty of water – Most people mistake thirst for hunger, so next time you feel like eating  food, go for water first. Drinking helps you feel full soon. You can also continue drinking while having your meal as it adds volume to the meal.
•    Try to reduce weight gradually – Experts recommend weight loss gradually and not all of a sudden which could lead to health complications. One or two pounds a week is sufficient. After you lose about 10 pounds it is advisable to maintain that weight loss before shedding off pounds further.
•    Indulge in favorite foods – Once in a while it is beneficial that you indulge in your favorite foods as that will remove any food cravings leading to over eating later.
•    Eat more often – eating smaller meals more frequently will help you feel full soon and you will not be tempted to eat more. This will in turn lead to faster weight loss.
•    Make weekly resolutions – Do not try to bring a complete transformation in your diet overnight. Make weekly changes like eating a fruit to start with and continue making changes in your diet pattern and stick by it for effective weight loss.
•    Start with 10% – people who start with 10% of their long range weight loss goal will meet with success sooner than with others having high expectations regarding weight loss.
•    Try to reduce your intake while dining out- You can set aside about 1/3 of the meal and use it for lunch the next day. This way you’ll be eating a smaller portion and be able to reduce weight.
•    Lessen alcohol intake – Alcohol is a great source of calories and if you are very clear about losing weight it is best to stick to water.
•    Put up calorie charts in the kitchen – This is another way to stay tuned to the amount of calories you are consuming each day and will help you monitor the food that is being consumed.
•    Keep away from sodas- Soft drinks are a major source of empty calories and research has proved that people who consume too many sodas are overweight. So if you are keen to lose weight you must definitely stay away from sodas.
•    Don’t eat while watching TV – It is better to sit at the table and dine rather than mindlessly snack while indulging in your favorite pass time like watching TV. This will help you know the amount of calories you are consuming.
•    Eat more of proteins – Research has proved that including more protein rich foods in your diet will give a feeling of fullness soon than carbohydrates and fats.
•    Make smart substitutions – Substitute low calorie nutritious substitutes in place of high fat treats.
•    Think positively – Low self esteem is also found to be a cause for overeating. So think positive and stay away from unhealthy eating practices.

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Engaging in some form of physical activity will help in improving your mood and reduce the risk of developing chronic diseases. You can lose weight and maintain an ideal weight too by regular physical activity. The following are some of the ways by which weight is lost as a result of physical activity:
•    Helps in burning calories – physical activities help in burning the calories which will otherwise be stored up as fat. An ideal weight can be got by balancing the calories you eat with the calories you lose.
•    Becoming physically active- At least 30 minutes of moderate to intense physical activity at least 5 times a week is recommended by experts. Even after you have lost weight you must work out regularly to maintain the ideal weight.
•    Various forms of physical activity- There are many forms of physical activity like walking, swimming, running or cycling. Physical activity can also be in form of a daily chore like doing the dishes, walking your dog , washing your car etc. You can combine both structured and daily activities according to your schedule.
•    Many health benefits of physical activity – Physical activity helps in controlling serious diseases like type-2 diabetes, osteoporosis, heart disease, arthritis and some type of cancers. Regular physical activity also helps in keeping away mood swings, depression and improving flexibility and balance.
•    Aerobic activity can also lead to weight loss – You can also do aerobic exercise for half an hour everyday. You can so moderate intensity exercises which are recommended by experts.
•    Other methods for weight loss- you can go for a brisk walk around your house everyday. Raking up the leaves, mowing the lawn, walking up the stairs, taking an activity break at home and walking for short distances will also lead to weight loss as it promotes a more active lifestyle.
•    Strength training- some people resort to strength training to burn the excess calories and maintain ideal weight. This will also lead to healthy bones and joints. But you must take up strength training only for 2-3 days every week and give one day’s rest to your body.
•    Mind and body exercises – There are exclusive mind and body exercises which allow you to lose weight by relaxing the body and mind and by following a certain kind of diet. These include yoga, Pilates, Tai Chi etc.
•    Engaging in a sport – You can also engage in a daily sport like tennis or cricket which will help you shed weight while allowing you to enjoy the game. You can also take part in dance classes which will keep you moving and hence result in weight loss.
Other tips to lose weight:
You must include a variety pf physical activity programs in your schedule and choose a combination of the activities mentioned above. You should also consult your health care professional before deciding on strength training and other types of exercises especially if you suffer from some ailments.

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There are many easy ways to control your appetite and lose weight. Some simple tips are given below:

• Eat smaller meals frequently – Dividing your meals into smaller meals will help control your appetite. Smaller meals eaten more frequently will help in weight loss rather than a heavy meal at larger intervals.

• Eat more of fibre – Try to eat fibre rich vegetables when you sit for a meal as it will fill you up easily and you will not be tempted to go for second helpings. You can use vegetables as an “appetizer” which is the high fibre way to control your appetite. If you are still feeling hungry you can go for a second helping of vegetables which is a healthy way of finishing your meal.

• Eat sufficient quantity at meal times- If you generally eat only 3 meals per day you must eat sufficient quantity at each meal which will make you feel full until your next meal. Eating healthy snacks in between is another great way to keep your appetite in check. You can also choose foods that require lot of chewing especially when you feel like eating more. Baby carrots with low fat dip, whole grain crackers, popcorn, baked tortilla chips and micro waved apple make great and healthy snack items.

• Indulge in favorite foods occasionally – It is not wise to deprive of your favorite foods very often. Even if you are depriving yourself of certain foods you will tend to feel hungry when you are really not all that hungry. You should eat some of your favorite foods occasionally and leave the ones that you so not like.

• Eat slowly – chew your food and eat slowly. It takes about 20 minutes for the brain to get the signal that you are full. You have to relish the food and eat slowly and the longer it takes for you to eat the food it is better from the point of view of losing weight.

• Break leftovers – store leftovers in individual small containers instead of large casseroles, you can heat it up easily later and this will help you lose weight by eating smaller portions.

• Include a lot of salads- eating salads is not only healthy but leads to weight loss by controlling your appetite. You can load up your salads with vegetables or lean meat. The fibre in the veggies will make you feel fuller and help you lose weight.

• Buy snack foods in smaller sizes- you can buy snack items in smaller sizes, individual bags will let you consume only that much and is much better than a large size pack which will tempt you to eat more.

• Stick to standard sizes- you must stick to standard portion sizes even when dining out or cooking up meals.

Controlling your appetite will go a long way in helping you reduce weight. Craving for certain types of food will ultimately lead you to overeat; hence it is essential that you don’t abstain from certain foods permanently. You can treat yourself to a dessert or an ice cream once in a while and keep the other factors in mind which will help you reduce weight easily.

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Obese overweight children and the problems they face has been a subject of discussion in recent times. The statistics of obese children are increasing day by day and is a cause for concern among teachers, parents and health care professionals. The causes for overweight among children can be genetic or other causes. If there is a genetic tendency then obesity cannot be cured and obese childhood would lead to obesity in adulthood also. Otherwise a lot of steps can be taken to bring about weight loss in children.

Causes for overweight:

Intake of fatty and junk food stuffs: This is a main cause for obesity or overweight in children. Children eat excess food that are low in nutrient value but which are highly fatty. With both the parents going out to work, children eat easily available foods that have low nutritive content. Pizzas, pasta and burgers take preference over a simple home cooked meal with the essential ingredients. This has led to overweight among children.

Watching too much TV: This also has an indirect bearing on health and its related issues. Parents must encourage children to take part in outdoor activities and restrict TV time and computer games. With the advancement in media, children get addicted to video and computer games in front of which they spend too much time and this leads to a sedentary lifestyle and excess weight among children.

Lack of physical exercise: Children these days do not indulge in any physical activity and mostly spend their time indoors. Lack of exercise or sport activity leads to poor physical health and obese overweight children. Parents must strictly encourage the child to take up a sport like tennis or cricket which will help them to burn the calories which will not be stored up as fat. Even simple exercise like walking or using the staircase instead of the elevator is bound to have positive results.

What can be done for weight loss in children?

Children should be encouraged to take part in sport or physical exercise regularly.

They should follow a strict weight loss program. Parents must be role models and must encourage them to maintain their weight and avoid excess weight.

A strict limitation on TV watching time is necessary and parents should be watchful over their children in this matter

Avoiding fatty and oily food stuffs is another solution. Children should be taught to make simple nutritious meals by themselves. Parents must also take responsibility and prepare good home cooked meals for their children that include legumes, whole grains, green leafy vegetables, proteins etc.
Giving a food item as a reward and punishing by restricting food does harm rather than good to the child and should never be adhered to.

Giving encouragement and support in their weight loss programs by involving other overweight kids and never resorting to criticizing also helps to a certain extent.

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