How to make yourself look more slimming and sexy ? A very common question to all ladies who like to know about secret of over weight control !
From past few years it has become clear that weight is an
important health issue. Being overweight is a risk factor for health
problems such as diabetes, high blood pressure, high cholesterol and
triglycerides, arthritis, gall bladder disease, gynecologic problems,
some cancers, and even lung problems.
Some people who need to lose
weight for their health don't recognize it, while others who don't
need to lose weight, want to get thinner for cosmetic reasons. We
understand that in some ways your weight is different from, for
example, your cholesterol level or your blood pressure, because you
can't see what these are by looking at someone. Many patients have had
health-care providers who approached their weight in a
less-than-sensitive or helpful manner. Some patients may have had
health-care encounters in which they felt blamed, but not helped.
Please be assured that when we bring up your weight, it's because we
know that this is an important aspect of your overall health care. We
understand, though, that successful weight management is a long-term
challenge.
Weight can affect a person's self-esteem. Excess
weight is highly visible and evokes some powerful reactions, however
unfairly, from other people and from the people who possess the excess
weight. The amount of weight needed to improve your health may be much
less than you wish to lose when you consider how you evaluate your
weight. If we suggest an initial weight goal that seems too heavy for
you, please understand that our major emphasis is on your health and
that your health can be greatly improved by a loss of 5-10 percent of
your starting weight. That doesn't mean you have to stop there, but it
does mean that an initial goal of losing 5-10 percent of your starting
weight is both realistic and valuable.
Behaviors That Will Help You Lose Weight and Maintain It
Set The Right Goals
Setting the right goals is an important first step. Most people trying
to lose weight focus on just that one goal: weight loss. However, the
most productive areas to focus on are the dietary and exercise changes
that will lead to that long-term weight change. Successful weight
managers are those who select two or three goals at a time that they
are willing to take on, that meet the following criteria of useful goals:
Effective goals are 1) specific; 2) attainable; and 3) forgiving (less
than perfect). "Exercise more" is a commendable ideal, but it's not
specific. "Walk five miles everyday" is specific and measurable, but
is it attainable if you 're just starting out?" Walk 30 minutes every
day" is more attainable, but what happens if you're held up at work
one day and there's a thunderstorm during your walking time another
day? "Walk 30 minutes, five days each week" is specific, attainable,
and forgiving. In short, a great goal!
Balance Your (Food) Checkbook
Self-monitoring refers to observing and recording some aspect of your
behavior, such as calorie intake, servings of fruits and vegetables,
exercise sessions, medication usage, etc., or an outcome of these
behaviors, such as weight. Self-monitoring of a behavior can be used
at times when you're not sure how you're doing, and at times when you
want the behavior to improve. Self-monitoring of a behavior usually
changes the behavior in the desired direction and can produce "
real-time" records for review by you and your health care provider.
For example, keeping a record of your exercise can let you and your
provider know quickly how you're doing, and when the record shows that
your exercise is increasing, you'll be encouraged to keep it up. Some
patients find that specific self-monitoring forms make it easier,
while others prefer to use their own recording system.
While you may or may not wish to weigh yourself frequently while
losing weight, regular monitoring of your weight will be essential to
help you maintain your lower weight. When keeping a record of your
weight, a graph may be more informative than a list of your weights.
When weighing yourself and keeping a weight graph or table, however,
remember that one day's diet and exercise patterns won't have a
measurable effect on your fat weight the next day. Today's weight is
not a true measure of how well you followed your program yesterday,
because your body's water weight will change much more from day to day
than will your fat weight, and water changes are often the result of
things that have nothing to do with your weight-management efforts.
Get The (Fullness) Message
Changing the way you go about eating can make it easier to eat less
without feeling deprived. It takes 15 or more minutes for your brain
to get the message you've been fed. Slowing the rate of eating can
allow satiety (fullness) signals to begin to develop by the end of the
meal. Eating lots of vegetables can also make you feel fuller. Another
trick is to use smaller plates so that moderate portions do not appear
meager. Changing your eating schedule, or setting one, can be helpful,
especially if you tend to skip, or delay, meals and overeat later.
Avoid A Chain Reaction
Stimulus (cue) control involves learning what social or environmental
cues seem to encourage undesired eating, and then changing those cues.
For example, you may learn from reflection or from self-monitoring
records that you're more likely to overeat while watching television,
or whenever treats are on display by the office coffee pot, or when
around a certain friend. You might then try to sever the association
of eating with the cue (don't eat while watching television), avoid or
eliminate the cue (leave coffee room immediately after pouring
coffee), or change the circumstances surrounding the cue (plan to meet
with friend in non-food settings). In general, visible and accessible
food items are often cues for unplanned eating.
Nothing Succeeds Like Success
Shaping is a behavioral technique in which you select a series of
short-term goals that get closer and closer to the ultimate goal (e.
g., an initial reduction of fat intake from 40% of calories to 35% of
calories, and later to 30%). It is based on the concept that "nothing
succeeds like success." Shaping uses two important behavioral
principles: 1) consecutive goals that move you ahead in small steps
are the best way to reach a distant point; and 2) consecutive rewards
keep the overall effort invigorated.
Success (But Not With Food)
Rewards that you control can be used to encourage attainment of
behavioral goals, especially those that have been difficult to reach.
An effective reward is something that is desirable, timely, and
contingent on meeting your goal. The rewards you administer may be
tangible (e. g., a movie or music CD or a payment toward buying a more
costly item) or intangible (e. g., an afternoon off from work or just
an hour of quiet time away from family). Numerous small rewards,
delivered for meeting smaller goals, are more effective than bigger
rewards, requiring a long, difficult effort.
Tags :
Healthy Lifestyle
11. "Over Weight " is no better being slimming but you will simply obtain another "look better"
