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for example. and so on. The drugs include Phentermine. Kava. It’s that simple! . Excessive weight shortens your life. and. Secondly. and future food intake. 30 pounds reduction while eating all that you want. Drugs Many television and newspapers advertisements guarantee very large weight reductions: 45 pounds off in two weeks. Be aware of two dangers: First. or reduce your food intake. That balance is OK if the weight is not excessive. some of which advertised a weight loss of 12 lb in 72 hours. is in balance. In summary. Bontril and Meridia. Moreover too much weight is itself wearing on the body and its organs. Unfortunately. eating habits. Your future activity and future food intake reduce and increase your weight respectively. It’s big business. or nearly so. Searching the Internet for ‘weight reduction pills’ bring more than four-and-a-half-million hits. o Do not take drugs without a reputable doctor’s advice and certainly none that profess to reduce your weight. The amount of food that he or she eats is just sufficient to maintain the weight with whatever exercise or physical work he or she does. to some extent. They are simply dangerous con jobs. excessive weight has serious adverse consequences such as high blood pressure and susceptibility to other diseases like diabetes. your age. That’s history and you can’t do anything about it. That side will require your initiative … read on. which are supposed to control appetite and reduce the production of certain enzymes. future activity. to reduce your weight there are only two safe options … increase your activity and physical work. So any person who’s weight is constant. If you are healthy your present weight is a good indication of your history of activity (or lethargy). if you do manage to take of 45 pounds in two weeks they will almost inevitably return in the following two weeks unless you adjust your balance of activity and food intake and give your metabolism time to become accustomed to the change. Many are herbal concoctions. are expressly noted as possibly resulting in death and the others are all dangerous. Xenical. o No drugs are advertised that will increase your activity … the other side of the weight reduction coin.Losing that weight 2 of 10 Lose that Weight commonsense advice John Graham Three things define your future weight: your present weight. all drugs have side effects … if they suppress your appetite in your brain what other damage do they do there? Phentermine and Kava.
Why should he get the benefit of the exercise? o Walk in your lunch hour or before dinner and discover places that you never visited before. however. That is even better than walking up and down stairs at work. Bending over to pull out a weed is equivalent to doing bends in the gym and you get rid of the weed to boot. Here are some suggestions: o Walk to whatever destination that you have to reach that is under half a mile away A half-mile is just two long blocks or four short ones. Walking and running. Striking the ball a hundred times is very little real . o Do some work in the yard. o Park at the far end of any parking lot. but it’s better to do it yourself than to pay that slim yard boy to do it for you. Long corridors provide just as much activity as strolling through the park and stairs are even better. Mowing the lawn is something that has to be done.Losing that weight 3 of 10 Activity Increasing activity probably means modifying your lifestyle although very simple changes can produce large effects. perhaps 30 minutes … don’t measure the time or the distance because casual exercise then becomes more of a contest. Go out for whatever time you have. Parking at a distance provides a little exercise and has the additional benefit of protecting your car from the dings and dents that you accumulate by parking amongst the SUVs closer to the building. Playing baseball in the park involves a lot of standing around and. o Help your spouse to carry things up and down stairs. o Later. at least half the time is spent resting on downhill cruises. Guess why they are fat. Have you watched young athletes working out by running up and down the bleachers? It’s excellent activity for weight reduction. Guess which is best for you. For the same reason. if you cycle. but you will notice fat people driving the distance. you might feel like taking up a sport but there are differences. Helping your spouse earns double credit. are continuous exercises. playing soccer is good while playing golf using a cart to carry you and your clubs is no exercise at all. You don’t need that. o Enter a building by a less convenient door and climb the stairs.
Moreover television seems designed to give you opportunities for another beer or some chips. Here are a few starting guidelines. and bagels provide the energy needed for the extra stairs that you are about to climb. and shell fish are typically low in calories and provide all the protein that you might need. o Fish on the other hand is very light in fat … whiting. A cupboard empty of chips and cookies and a refrigerator empty of cheese and ham are great aids to losing weight. To begin. Consider them desirable in moderation if you exercise. It is just pure muscular work. Omitting a meal. Varying your diet can easily reduce your weight without much effort on your part. which not only contain carbohydrates but immense quantities of fat. They provide no energy. pickerel. It is not only full of fat but it’s also full of hormones and chemicals injected to make the cow heavier for market. I use grapes. o Keep to three meals a day. o The best way to reduce nibbling is not to buy nibbles. Furthermore. breads. cookies. Moreover. healthy foods tend to be lower in calories than equivalent unhealthy foods. The refrigerator is right there every time you enter the kitchen and it is full of nibbling goodies. o Foods high in fat are also high in useless calories. Take care not to buy doughnuts and Danish. a growth food. which you do not need if you are over 30. You can get healthy protein from fish. the non-fat content of meat is protein. o Carbohydrates. Carbohydrate energy foods are much to be preferred to fatty foods. you may feel desperately like chewing something so buy your favorite fruit and keep that handy for the occasional attack of the nibble virus. Unfortunately. If you eat three meals a day you don’t need to nibble. Food Fortunately. o Reduce nibbling and eventually cut it out. the buns enclosing ground meat in hamburgers should not persuade you to eat one of those monstrosities. What you need is aerobic exercise that exercises your metabolism through breathing.Losing that weight 4 of 10 effort. our lives are constructed to make it easy to nibble. makes it more difficult to avoid nibbling. pastas. sole. however light. cod. Salmon and red trout are higher in calories but they also provide very healthy . Consider omitting red meat.
Otherwise it is a needless chore. Vary the fruit for taste and remember that apples and pears are higher in calories than berries or citrus fruits. o Fruit is necessary for a healthy diet but like everything else moderation is the key. then. For example if you cut out red meat in the interests of health you need to add another source of iron: beans are a very good one. The kiwi is especially valuable since it provides a host of valuable minerals for health. Tomatoes for magnesium and bananas for magnesium and potassium help to prevent cramps when you’re active. without the dressing you can taste the salad. These are very rough guidelines but very far from the 3. salt and pepper. Many commercial weight-loss programs make you do this but. Avocados and olives are so oily and greasy that they should never be touched. A full-grown sedentary male needs less than 2. . red more than white. Furthermore toss aside those oily olives … they provide no nutrition. instead. o Only if you enjoy counting. Unfortunately. o Salads provide good nutrition if you take care. A tablespoonful of Ranch dressing can undo all the good that a salad provides. o Wine has calories. o You should beware of extreme diets that deprive you of something more than just calories and fat. Moreover. use the original seasonings. Try cutting the larger fruits into portions.Losing that weight 5 of 10 omega oils so apart from their tastiness there are good health reasons for developing a taste in salmons. Avoid salad dressings and.500 calories. which are much higher in calories. today’s fruit growers try to produce the biggest specimens. you should avoid spirits and liqueurs. Counting calories is a last resort when general guidelines don’t help.000 calories you can see eaten in one meal at fast food restaurants. count the calorific value of every portion of food that you eat. However.200 to 1.000 calories a day while a woman should eat about 1. but a couple of glasses a day makes very little difference to weight and has other health benefits. o Some fruits are especially healthy because they provide vital minerals and should be eaten for that reason alone. One apple can now rate three times the calories a smaller and tastier fruit provided. reducing food intake becomes real work of having to look up values on every packet and weigh portions before you put them on your plate.
a ‘doctor’ who recommended a very dangerous high protein.nhlbihin. Taking excess food home is simply taking the problem home with you for another serving of microwaved mush. If he had followed his own recommendations his weight would have fluctuated up and down throughout time. o When you eat at good American restaurants. It will boggle your mind. avoid eating several courses. main dish or desert.net/portion/. there are entrepreneurs who would persuade you that you could lose 45 lb in a couple of weeks by following their recommendations. o Do not even consider the nasty habit of accepting a ‘Doggie Bag’. Even three days of an only-protein diet will make you listless and avid to get back to normal food. Eating out Restaurant portions have become distorted in the past few years. That’s is one reason for American obesity … typical European offerings are much smaller and very satisfying. The weight just drops away but so does your energy. Timing As noted earlier. You need fluids for health but not colas or even ‘health’ drinks like Gatorade. salad. This is quite possible. . An excellent information website showing the consequences is at http://hp2010. There are over 2 million websites claiming to provide recommendations for losing weight very rapidly. for example. They aim to satisfy customers and so the proprietors make sure that their foods are full of fat. abandon any thought of eating in fast food restaurants. The average American serving is now twice to three times as much as it was only five years ago.Losing that weight 6 of 10 o Create a taste for water. first. very much over-weight. That’s why you will put back those pounds in no time at all. Taco Bell has been shown to be the worst … a typical lunchtime offers more calories and fat than anyone should eat in a whole day. Other fast food outlets are not far behind. himself. Eat the course you most enjoy. Robert Atkins. soup. be it appetizer. Make that one course your meal and then eat only half of what is offered on your plate. Here are some guidelines: o Immediately. high-calorie diet over a more sensible balanced diet that included carbohydrates was. by eating only proteins. The latter provide no additional benefits over a nice glass of cool clear water. In the end he had an accident and even under . Feel virtuous in ignoring fast food outlets.
I felt that I wasn’t a good representative of the fittest state. for my height. and any physical activity was an effort. That is -21 lb on the chart. Still.Losing that weight 7 of 10 hospital care his organs ballooned and he died at an obese 258 lb. and the ‘eating-fortwo (or in our case ‘three’) permissiveness. The final four weeks on the chart is effectively a constant weight … between 167 and 169 lb. Fortunately. That is -31 lb. you need to live with your new smaller weight. I had to do something about it. and everyone was kind … they didn’t comment. it was then February and I knew my exercise level would improve as better weather came and the garden needed work. Furthermore. but I thought that wasn’t realistic. Experience I speak from experience. bought larger clothes. The extra nibbling did it: strawberry milkshakes every evening. on the chart. at night I snored badly. and your family. when I started cutting back on excess food. Because eventually. I remembered those younger days when I ran long distances and maintained a weight of less than 165 lb. so I settled on something in the 170s as a target… I thought being179 lb sounded good. during the same period I also gained weight. my weight fluctuated fairly wildly but with persistence and more exercise the fluctuations got smaller and then steadied to a fairly uniform decrease of about 2 to 3 lb a week. He was a medical charlatan with excellent publicity skills. 169 lb is the boundary between a normal weight and being overweight. your body’s metabolism must find it normal and balanced. it took some effort to put on even my largest trousers. Thus. over the year. Starting from 215 lb. At first. However. appetizers of cheese and biscuits before meals. . The zero point is 200 lb and the period covered is 200 days … a little longer than six months. Colorado. freshly made cookies on tap. my shirt collars wouldn’t close. That didn’t seem to worry me because I had. adjusted belts. adjust to the changes that you are making in your life. Look at the chart below. However. Rather than trying to lose 45 lb in a couple of weeks it is better to lose one or two pounds a week while your body. During my wife’s pregnancy she gained weight and then lost it in ten days after our twins were delivered. a few chocolates here and there. I took the path that you have just read. That adjustment takes time. When our twins arrived I was officially obese. It was a great day when I reached it. So one day after reading a news item about the epidemic of obesity in Mississippi.
understand that weight doesn’t reduce uniformly when you are decreasing weight slowly. Look at the graph at days 98 to 101 and again at day 110. Thanksgiving on day 119 was a severe lesson that I might not have even seen clearly without weighing myself. . with attention to the amounts that I ate I survived well. helped immensely. What did I do wrong? Have I stopped losing weight? are the immediate questions.John Graham 15 10 5 0 1 -5 11 21 31 41 51 61 71 81 91 101 111 121 131 141 151 161 171 181 191 -10 pounds -15 -20 -25 -30 -35 days Setbacks If you keep a record of your weight. Despite trying to take care. Both of these setbacks were weekends when I ate out – New England clam chowder in a bread bowl didn’t helped and a large entrée when my eyes were bigger than my stomach were the reasons.Losing that weight 8 of 10 Weight Reduction . It was fairly easy to reestablish my new habits after any set back. Occasionally it will rise. I also found new ways to increase my activity … just by moving a little more briskly and going a little further. Weight gain is insidious since one doesn’t even feel the additional weight. even on vacation. Weighing each day. The Thanksgiving increase was two and a half pounds. That feels terrible. Two weeks of Christmas temptation (days 149-163) were spent in different countries with hospitable hosts. However.
Losing two stones or 15 kilograms are as much reason for self-congratulation as losing 30 pounds and the achievements come quickly one after the other. o When I officially became ‘not obese’ but merely ‘overweight’ I began to feel much prouder of the way I looked and that feeling increased with every additional decrease in weight. Some of my favorite clothes only fit a small chest so I enjoyed wearing them again. You will see that the weight fluctuates between 167 and 169 for three weeks afterwards as I practiced a uniform weight. I had six months of experience of what additional food or exercise makes a significant difference one way or the other so I carried that knowledge into maintenance beyond day 173. By reducing slowly. o My belt buckled a notch. Don’t relax until you get there. I was no longer chubby and I could smile again. Eating our traditional pizza on Super-Bowl Sunday accounted at least for one spike. After reaching a final target (168-9 lb in my case). o A reduction in girth allowed me to do normal things such as bending and washing myself in the shower and cleaning myself or tying shoelaces. the next problem is finding a balance. then four and finally five less. Benefits Benefits from my loss of weight were immediate even after the first small reduction. then two.2 pounds). Since I am from Britain where weight is measured in stones (14 pounds) and my wife is Belgian who measures weight in kilograms (2. Fortunately.Losing that weight 9 of 10 When one reaches the final target then these weight fluctuations are perfectly acceptable … after all you have to live and enjoy food … but on the way down to a target they are definitely lessons in how much you can eat or how much you should exercise. I had kept my smaller wardrobe. It is amazing that we don’t think of the inability to reach as being a consequence of too much body mass. o My face became leaner. My trousers fit and a whole new old wardrobe of smaller sizes opened up. o My snoring stopped and my wife and I could sleep well again. o My ‘love handles’ (what a euphemism!) disappeared and my wife started to say nice things about how I looked. o My new eating habits became normal practice over six months. I was able to set different milestones. That was unexpected. quickly cured the next day. American restaurant entrees now look obscenely large while appetizers are more than . then three. Targets Targets are important milestones. however small it was.
When you reach a satisfactory weight you still need to be careful and monitor your weight to be assured that your eating and activity levels are in balance.” John Graham 3. do more and eat less. each time you drop below a weight marker you can have some assurance that by sticking to your rules you’ll never see that number again on the scales. In summary. Some of us are cursed with metabolisms that point towards being overweight and we need extra vigilance to maintain a good weight. However. For that metabolism blame your parents … for your weight loss be pleased with yourself. it does require determination and being able to see benefits as they arrive. o The overall benefit is that I feel good about myself and take pride in my appearance … and I will probably live longer. It should be a longer job than is advertised because if you take time. Conclusion Losing that Weight is not difficult.257 words . Congratulations! © 2008 “Lose that Weight.Losing that weight 10 of 10 enough for a full meal.
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