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Even Modest Weight Loss Can Mean Big Benefits

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
Weight Loss
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500-1000 calories per day to lose about 1 to 2 pounds per week.

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60-90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.
What is Healthy Weight Loss?

Tips for healthy eating

Here are some healthy eating tips for losing weight:

Eat breakfast and don’t skip meals
Eat a wide variety of foods each day
Keep ‘extra’ foods, such as biscuits, cakes, chocolate and chips to a minimum
Reduce the amount of fat you eat
  Limit saturated fat - saturated fats are usually solid at room temperature and are the main fats in milk, cream, butter, cheese and some meats
Choose reduced fat dairy products
Limit the amount of ‘take away’ food
Select lean meat and remove visible fat before cooking
Choose low fat cooking methods, for example - stir fry, grill, microwave, non stick cooking pans
Eat more low kilojoule foods such as wholegrains, fruits and vegetables
2 serves of fruit and 5 serves of vegetables each day
Drink more water – instead of soft drink and fruit juice
Limit your alcohol intake if you choose to drink
Read food labels – especially for fat, sugar and energy (kilojoule/calorie) levels
Eat smaller portions, eat slowly, don’t fill your plate, try a smaller plate, don’t feel that you need to finish every meal.
Tips for physical activity

Take a brisk walk for half an hour to one hour daily. Make it your habit.

Don't use care where you can use your feet.

Use stairs instead of elevator.

Start playing any sport or doing exercise. Don't stay idle at home