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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(NAPSI)-Weight control is hard work for overweight adults but it can be a whole lot easier with a few tips from the experts.
Everyone approaches weight loss in a different way, but there are a few tried-and-true rules. Here is some advice to help you shed a few pounds:
• Keep a food diary. Know what you are eating. It's easy to think you hardly eat anything, but calories add up.
• Write down manageable goals. Instead of "I will lose three sizes by summer," try "I will eat a healthy, low-fat breakfast and lunch this week." Half a pound a week can add up to a 12-lb. weight loss in six months.
• Begin an exercise program- walk for 10 minutes-even five minutes-if that's all you can tackle right now.
• Reach out. You need the support of family and friends.
• Monitor your environment. Make it more diet friendly.
"Let's face it-temptation is much easier to resist if it's not around. Managing weight loss successfully is more than managing eating and activity habits; it also includes managing your environment," says Anne Wolf, M.S., R.D., University of Virginia School of Medicine dietitian.
• If your weight won't budge, talk to a registered dietitian or local pharmacist. There could be an underlying physical reason for stubborn weight. A registered dietitian or local pharmacist can also give you tips on products to help, such as alli, the only FDA-approved, over-the-counter weight-loss product with a plan. Adding alli to a low-fat diet can help people lose more weight than dieting alone.
• Take it slow and expect to have a few missteps along the way. Forgive yourself and focus on what to do differently next time.
• Persevere. Avoid "all or nothing" thoughts. A bad week is a detour, not the end of the road.
• Identify triggers. Try to understand what events or circumstances led to overeating. Anger, stress, loneliness or the blues are common when dieting. Be ready for them.
• Turn your back. When you sense a trigger, change direction. If you're in the kitchen or near food, go somewhere else. Just walk away.
• Watch portion size. One of the easiest weight-loss strategies is to control portion size. Get to know the amount of food you eat. Often, we get in the habit of eating a certain amount of food to feel satisfied. And if we're served more food, we'll eat more.
For more information on weight loss and the alli program, visit www.myalli.com.
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