The Bhoraskars' Web
Keys to Successful Weight ManagementA successful weight loss and weight maintenance programme is like a complex puzzle, All of the pieces must be present or just doesn't work. The aim is to be at your target weight as well as improving health and fitness levels. To summarise, it takes five factors for a successful weight loss and weight maintenance programme.1. Take fewer calories than you need - Negative energy balance You must take into your body fewer calories than you are actually using. Your body then takes the needed calories from stored body fat and you lose weight. Negative caloric intake can be created either by reducing your intake of calories or by increasing your level of activity. Maximise negative energy balance by doing both. 2. Nutritional balance It is essential to maintain your nutritional balance by having a balanced daily diet containing adequate amounts of all food groups. A deficiency of important nutrients may result in ill-health. 3. Peer support Take help, no man is an island For most people, reducing calories over a sustained period is simply not easy. Some form of peer support from friends and family is necessary to encourage them when they slip up. To keep on track, most of us need the support of people who care for us. 4. Behavior modification It is one thing to take weight off and it is something else to keep it off. To keep weight off, you must identify the eating and lifestyle habits that caused you to become overweight in the first place and replace them with new positive habits. 5. Commitment This factor is just a bit different from the others. It must begin with you. You must truly want to lose your excess weight. You can and will, but there will be times and events that will severely test your resolve. In the long run it's your ability to maintain or renew your commitment that will determine the ultimate success or failure of your programme. In a stress producing world, where it seems we cannot control very much, we can control our own health and lifestyle. As a result of your fitness programme, your rewards will be many. You will control your weight, feel more enthusiasm and energy, there will be more balance in your life and you will be able to cope more easily with stress and strain in your life. The toughest step is to take new knowledge and attitudes and begin to behave differently, all you have to do is begin... |
| Eat in moderation (Unsaturated Fats) |
Eat Less/Avoid (Saturated fats) |
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1 gm of fat gives 9 calories * contains cholesterol | |
| Eat More | Eat Less |
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| 1 gm of protein gives 4 calories | |