Lifestyle Choices

Why do you want to reduce? Probably for two reasons. You are not happy over what you see when you look into the mirror, and you don’t like what your friends are saying. But do not be in too much of a hurry to get those pounds off. This is where you might have failed before. It is usually better to reduce more slowly. It is not a temporary low calorie diet that you need, but rather an entirely new pattern of living.

Most likely you will not need to make any drastic changes in your diet. Just be sure it is well balanced. Begin by taking smaller amounts of foods you usually eat. Don’t cut out any single item except, perhaps, those rich desserts that you don’t really need. But remember, some foods high in calories may also be necessary to maintain good health.

Potatoes and whole-grain cereals are excellent foods. They should remain in your diet. Just be careful about the amount of food that you take. Omit those that are especially high in fats and carbohydrates. It is so easy to take more than you actually want. Watch this carefully.

Don’t eat “left-overs.” Saving them from being wasted may only mean that they are being stored in fat pads around your abdomen. This is one reason why housewives put on weight. Do not prepare any more food than the family actually needs for each meal. Stop nibbling between meals. Don’t raid the icebox at night.

By eating a little less each time you will gradually educate your stomach and your taste buds not to expect so much. Soon you will become accustomed to eating less. In place of whole milk try changing over to skim milk or buttermilk. This will make a surprising difference in the amount of calories in your diet. You don’t need that extra cream. There is just as much calcium and protein in nonfat milk as in whole milk. But there are far less calories.

One of the best ways to use up extra calories is to take some form of sensible exercise every day. For most people, the best exercise is walking. Let the athletes go in for the more vigorous types of exercise. Walking puts those heavy leg and thigh muscles to work and probably burns up more calories.

Far too many of us are content to ride upstairs when we could easily walk. We travel in cars and buses, letting machines do the work for us. At the same time we develop an appetite for fancy desserts that are high in calories and low in real food value. More activity will help us to use up those calories. And speaking of overeating, remember that the best of all reducing exercises is to push yourself away from the table while you are still hungry!

There are still many factors about obesity that are not well understood. Certain centers in the brain probably regulate the appetite according to the level of glucose in the blood stream. In some who are overweight there may be a disturbance in this mechanism, or perhaps in the way glucose is burned in the body. Emotional problems, however, are usually a major factor.

Patterns of Living

Many people eat more food when they are frustrated and annoyed. This reaction is quite normal. It stems from their earliest days. To quiet a crying baby, it is simple enough to place a bottle in his mouth. The taste of food relieves his fears and frustrations. Thus a habit pattern is formed that often carries over into adult life. We all eat more heartily when under certain types of stress. Those who are overweight may do it more often. Removing all causes of tension will often help one to lose weight.

Regular eating is also important. Your meals should be smaller than average. They should be well prepared, with smaller portions of certain dishes, especially those that are high in calories. There is no reason why you should not enjoy your meals, even if they are less than you would like at first. You will soon become accustomed to eating less. To really lose weight, you will have to go on a diet of 1,000 calories a day (or less), according to what your doctor may order.

Do not allow yourself to go hungry for long. Eat regularly. But try to keep your total calorie intake low. Such foods as lettuce, celery, greens, tomatoes, and raw carrots can be used to ward off hunger pains. At the same time they will not add very much in the way of extra calories. Suggestive diets for reducing may be found in the appendix.

 

Advantages of Losing Weight

What are the advantages of losing excess weight? Many a person who has suffered for years from some chronic illness, such as high blood pressure, arthritis, neuritis, shortness of breath, and sleeplessness, has suddenly felt much better after a good reducing program. When the body unloads forty or fifty pounds of unnecessary weight, the muscles are no longer hampered in their work. The heart is able to pump more efficiently, and there is less wear and tear on the vital organs of the body.

The first step in losing weight is to develop the desire to take off those extra pounds. The next is to study your diet and see what you can do without. This takes real will power. The next is to have a thorough physical examination by your doctor and follow his advice in the diet that you should select. Adhere to this program rigidly and see your doctor frequently. Be sure that your vitamin and mineral needs are fully met. Take an adequate amount of protein.

There is no hardship in following such a dietary program. Just go about it in a sensible way. Give yourself time. Don’t be surprised if at times you do not lose as rapidly as you would like. Your body may have to adjust itself to this new state of affairs.

When you have reached what your doctor considers to be your ideal weight, learn to stay there without gaining back what you have lost. You will probably have to continue on a somewhat restricted program for the rest of your days. But you will be happy to do so. With your new ways of living, you are discovering flavors in your food you never knew existed. Fruits and vegetables give you more pleasure, and your appetite is more satisfied. Now you are finding that greater joy in living. Your new youthful appearance is bringing you more satisfaction than anything you have known for years. It pays to control your weight.

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Suggestions for Losing Weight, Patterns of Living, Advantages of Losing Weight

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