Fat people, be it be, fat men or women
should try to lose weight safely in order to live a
healthy life. Fat men and fat women should slim down
for Better Health. Fat people have an increased risk
of high blood pressure, heart disease, and other illnesses.
Losing weight reduces the risk.
Ask Your Doctor About Sensible Goals
Your doctor or other health worker can help
you set sensible goals based on a proper weight for
your height, build and age.
Men and very active women may need up to 2,500 calories
daily. Other women and inactive men need only about
2,000 calories daily. A safe plan is to eat 300 to 500
fewer calories a day to lose 1 to 2 pounds a week.
Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk
walking, most days of the week. The idea is to use up
more calories than you eat. You need to use up the day's
calories and some of the calories stored in your body
fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods
and fatty desserts can quickly use up a day's calories.
And these foods may not provide the other nutrients
you need.
Tips for Cutting Calories and Fat
- Eat plenty of vegetables, fruits, and grain products
like bread and rice.
- Eat only small, single servings of foods high in
fat or calories.
- Eat less sugar and fewer sweets.
- Drink less alcohol or no alcohol.
- Choose foods whose labels say low, light or reduced
to describe calories or fat.
- Choose 1 percent or skim milk products and reduced
fat cheeses.
- Replace ice cream with fat-free frozen yogurt.
- Replace sour cream with fat-free or low-fat plain
yogurt.
- Make sure fish, poultry and meat are lean. Trim
skin and fat.
- Broil, roast or steam foods.
- Eat a Favorite Rich Food, Sometimes, that may keep
you from craving it. But eat only a small amount.
- Make sure your other foods that day are low in fat
and calories.
- Eat a Wide Variety of Foods
- Variety in the diet helps you get all the vitamins
and other nutrients you need.
Before Signing Up For a Weight Loss Program, Ask Questions
like Does the Company explain possible health risks
from weight loss; Explain all costs; Include weight
control over a long time; Have proof of success, not
just praise by other people; Give a clear, truthful
statement of how you're going to lose
weight, including how much and how fast; Teach how
to eat healthfully and exercise more; Do you have more
questions about weight loss; and finally ask your doctor. |
