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RISING WOMEN EXPERT ADVICE...
How can I lose weight once and for all?
Weight management is a complex task, and it should be addressed that way.
There is no cookie-cutter approach for diet, exercise and weight loss. We
all have our own physical and emotional states, our own life circumstances
and challenges, and our own dietary and exercise likes, dislikes and needs.
Healthy weight loss should occur slowly and steadily. Aim to lose
approximately 5-10% of your starting weight over 6 months, or 1-2 pounds per
week. The most effective way to achieve AND MAINTAIN a healthy weight is to
commit to a few healthy lifestyle changes at a time. Once these changes
become natural, commit to a few more.
Nutrition:
- Eat breakfast every day;
- DON’T drink your calories (soda pop, juices, alcohol);
- Try eating meals from a smaller plate;
- Snack on fruits and vegetables. These food items can help you feel fuller,
especially when eaten raw;
- Drink water when you think you might be hungry;
- Write down everything you eat. With the assistance of a qualified health
professional, you can use this information to adjust your eating patterns to
help you achieve your goals.
Exercise:
- Start by walking, swimming or cycling for 10 minutes per day, 3 times per
week; gradually increase the duration and frequency of exercise;
- Get a pedometer and track your steps. Try to gradually
increase your number of daily steps.
Motivation and Behaviour:
- Write down your short term and long term goals, and look at it every day.
Be specific;
- Create a motivational list of all the reasons why you would like to lose
weight. Make copies of this list and post them in places where you will see
them regularly;
- Every time you eat, write down how hungry you are, and how you are feeling
(happy, sad, stressed, etc.) This will help you to clarify whether you are
eating because you are hungry, or because you are emotional;
- Think of things you want, such as a massage, a movie or a vacation, and
REWARD yourself for your success!
REMEMBER: You’re trying to change your lifestyle. It won’t happen overnight,
but if you stick to your changes, the results will really pay off!
By Dr. Shahebine Waiji of The Calgary Weight Management Centre. Need advice? Contact the Calgary Weight Management Centre at
403.272.2962. Visit www.cwma.ca
to learn about their weight reduction program. |
