An example of a successful no-diet weight-loss journey
weight-loss journey
A 45-year-old lady laments the fact that she
has gained 12 pounds over the past year. She’s gained another 4 pounds in the
last month as a result of a difficult job deadline.
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The goal for this person is to lose the 16
pounds she has acquired. She knows she is consuming more calories than she is
burning, especially with her sedentary work, because her weight has been
steadily growing. She concludes that reducing one pound each week (equivalent
to a 3,500-calorie deficit, or 500-calorie reduction per day) will enough and
will allow her to attain her target in around four months.
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She decides to make some modifications that
will allow her to lose 250 calories each day on average.
A full glass of sweetened iced tea can be
cut out for roughly 200 calories.
Another 150 calories can be saved by substituting mineral water for the cola
she usually drinks during meetings.
She can save 250 calories or more by skipping her morning muffin snack (or
eating only half a muffin).
She adds some exercise to attain her aim of a 500-calorie reduction per day.
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She walks for a half hour per day, burning
roughly 200 calories, by getting up early for a 20-minute walk before work and
adding a 10-minute stroll during her lunch break.
She intends to exercise for 60 minutes one day and spend an hour gardening the
next for even more calorie burning on weekends. If 60 minutes of walking is too
much for you, two 30-minute walks on the same day will burn the same amount of
calories.
She intends to stop at the gym twice a week on her way home from work, even if
it is simply for a half-hour of stationary cycling or swimming (each burning up
to 250 calories).
This individual can easily “save” the 3,500 calories per week required for a
1-pound weight loss by making just a few of the food changes indicated and
beginning some moderate exercise, resulting in a healthy pace of weight loss
without significant denial or deprivation. Furthermore, her dietary and
lifestyle improvements are minor and gradual, which she can continue over time.
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What about special diet plans (fad or
extreme diets and popular diets) and weight loss programs?
When it comes to dieting, many people prefer
to have a set of guidelines to follow. Others may feel compelled to attend
counselling sessions or gatherings in order to receive emotional support. Diet
goods, fitness and nutrition books, and health services have all become
multibillion-dollar businesses, so there are certainly a lot of people looking
for weight-loss assistance. Before you embark on the latest diet craze, keep in
mind that structured diet plans and programmes can only help you lose weight if
you burn more calories than you ingest. This fact will not be changed by
dietary supplements, exercise devices, food combinations, or specialised eating
patterns.
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The Atkins diet, The South Beach Diet,
Weight Watchers, Jenny Craig, limiting carbs, no-carb diets, Body for Life,
ketogenic diet, high-protein diets, Dr. Andrew Weil’s diet plan, and the Ornish
diet are just a few examples of prominent diet plans and programmes. All of
these diets have supporters, and some people have found success with them.
Because everyone’s appetite, eating habits, and tastes are different, think
about whether a diet plan sounds practical to you before committing to it. Are
you up to the challenge of portion control and calorie counting if the plan
calls for it? Will you develop desires for particular foods if you’re not
allowed to eat them? Do you think you’ll be able to stick to the diet’s
recommendations? Will the diet’s requirements be easy to incorporate into your
regular routine? Finally, keep in mind that if you return to your old eating
habits after losing weight, you may gain it back, so any weight-loss plan
should be something you can stick to for a long time. If you need help
analysing or implementing a weight loss or healthy eating plan, your health
care physician can refer you to a dietician or nutritionist.
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