Tips to reduce Obesity
1. Determine with the help of your physician how much weight has to be reduced.
2. Set several short term realistic goals .
3. Reward yourself each time you make progress (Not food items)
4. Even small weight losses have shown to be beneficial.
5. Make gradual changes in eating habits.
6. You will lose weight when you burn more calories than you consume. Hence eating less and being more active help in losing weight.
7. Sound eating habits keep you out of putting on weight.
8. Stay motivated to lose weight.
9. Slow weight loss is the safest and most effective. ( one to one and half pound per week).
10. Gradual weight loss, promote long term loss of body fat.
11. A person who is moderately active needs daily, 33 calories per kg of body weight to maintain his weight .
12. Reducing calories intake by 300 per day and increasing the physical activity to burn 200 calories per day results in weight loss of 400 Gms per week.
13. To satisfy basic nutritional needs eat a variety of foods every day. Choose from each of the five food groups milk, meat, fruit, vegetable and cereals. Balanced food plans encourage making wise choices about everyday food choices. This type of diet helps to stay at your proper weight for life.
14. Allow for an occasional treat.
15. Evaluate your eating pattern.
16. Try to cut down on foods high in fats and sugar.
17. Most successful weight – loss plans stress on reduction in both calories and the amount of fat eaten
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