- How to control Your weight:
- Weight Management has two key factors: (1)Energy intake and (2)energy expenditure. Energy intake is to control the type of diet you eat and the number of calories you get by them in daily, while energy expenditure is to do your daily exercise and activity level. To maintain your current weight, you need to take balance intake with expenditure. If you take in more energy than you'll burn an that will store the excess energy as fat and gain weight. To decrease weight you requires expending more energy than you take in, which makes the body to break down energy stored in the form of fat to make up for the result. There is really only one sure-fire way to lose weight: Eat less and do more.
Diet:
Your diet is simply what you eat. There are two aspects to your diet: what foods you eat and how much of them you eat. To lose weight or maintain a healthy weight, you need to pay attention to both factors. If you eat all the right foods but they are in quantities that are too large, you will take in too many calories and will not lose or maintain your weight. If you eat the right amount of calories but you get them from only one food group, you will lack essential nutrients which may cause serious health problems.The National Heart Lung and Blood Institute(NHLBI) reviewed the medical research on diets and issued the following guidelines about limiting caloric intake and successful weight loss:
- Reducing caloric intake by 500 - 1,000 calories (also called kilocalories or kcals) per day from the current level will produce recommended weight loss of 1 - 2 pounds per week.
- In general, doctors should recommend diets of 1,000 - 1,200 kcal/day for most women and 1,200 - 1,600 kcal/day for men.
- Eating a low calorie diet leads to an average weight loss of 8% over 3 - 12 months.
- Eating less fat without reducing calories is not sufficient for weight loss.
- Reduced-calorie diets are more likely to be successful if the patient is educated about food composition, labeling, preparation, and portion size.
- The patient’s preferences should be taken into account when formulating a diet plan.
- Patients should have open communication with their doctor or nutritionist during the period when they are first adjusting to the diet.
- Consume 10 calories per pound of desirable body weight if you are sedentary (very low activity level).
- Consume 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55.
- Consume 15 calories per pound of desirable body weight if you regularly do moderate activity.
- Consume 18 calories per pound of desirable body weight if you regularly do strenuous activity.
Balanced diet
Reducing caloric intake is not the only aspect of a successful weight management plan. You also need to concentrate on what you eat. In general, a healthy diet includes lots of nutrient rich foods like fruits, vegetables, and whole grains, as well as fish. But a healthy diet also avoids foods that are low in overall nutrients (such as candy and soda pop) and limits the intake of trans and saturated fats, cholesterol, sodium, and foods with a high glycemic index. You should consult your doctor or nutritionist to develop a diet that is right for you. The following are some general guidelines for a balanced diet.- Do not eat meat more than once a day - fish and poultry are preferred over other meats.
- Avoid fried foods, which have high fat content from the oil they are cooked in; bake or broil food instead.
- Limit your intake of salt and monosodium glutamate (MSG).
- Eat plenty of fiber.
- Do not eat more than 4 eggs per week; eggs are very high in cholesterol.
- Limit desserts and other high-calorie foods that have little nutritive value.
- Avoid alcohol, or drink in moderation.
- Eat from all the food groups; eating too much of anything means you are missing out on the nutrients found in other foods.
- Follow the recommendations of the food guide pyramid.
Activity levels
Research suggests that a combination of physical activity and a reduced calorie diet produces greater weight loss than either one alone and also leads to decreases in abdominal fat. Research also indicates that most weight loss occurs because of decreased caloric intake, while physical activity is more helpful for keeping the weight off.
Behavioral aspects of weight management
Many people overeat because they find comfort in food, using it as a way of coping with stress. Others substitute food for the things that may be missing in their lives. Still others eat poorly because they were never taught to prioritize nutrition, or because they are too busy to eat healthy. Some people may eat fine but they get so little physical activity that they become overweight. It helps to examine the behavioral roots of your eating and exercise habits when starting your new nutritional plan because what you really want is not just a diet but a lifestyle change. If you don’t address the factors that caused you to become overweight, you are much less likely to maintain your new healthier lifestyle and more likely to regain any weight you lose.
To make yourself more aware of your eating habits, you can pay close attention to what, when, and why you eat and write it down in a journal. After a few days you may begin to notice that you don’t always eat when you are hungry, which is really the only time you should eat. Some ways to help avoid eating for emotional reasons include:
- Before you eat anything, stop and ask yourself if you are really hungry. If not, try a glass of water or a stick of gum.
- Try not to worry about disappointing others if you refuse food offered to you. Many people have familial relationships that revolve around food. Try to find ways to say no to food without hurting anyone’s feelings, or say yes, but limit what you eat to a tiny portion.
- If you feel like you want to eat because you are bored, do something to distract yourself like take a walk or clean out your purse or wallet.
- If you absolutely must eat something to feel better, you can do one of two things: eat, but eat something healthy like carrot sticks; or eat what you really want, but limit yourself to just one or two bites. You won’t have to feel guilty, and it may satisfy your craving.
Maintaining a healthy lifestyle for the long term requires that you commit to making the necessary changes to your eating behavior and activity level. Until you are ready to commit to making permanent changes, you can’t make lasting changes regardless of what others may say about your need to lose weight. Just like a drug addict or an alcoholic, you have to want to change your habits or there is virtually no chance that you will succeed.
Once you have committed emotionally to changing your life, don’t try to do it alone. Seek out support from friends and loved ones, most of whom should be very understanding and helpful because they care about you and your health. Seek out emotional support from the friends or family members that you know will be likely to share your new priorities and encourage them.
You can make weight loss easier by making a specific plan for yourself with enumerated benchmarks for change. If your ultimate goal is to lose 100 pounds, approaching the task as a singular endeavor is likely to be overwhelming. Instead, set daily or weekly goals for your caloric reductions and weight loss goals that are realistic. These goals can start out small, but over time they will lead to larger changes.
It may be even better to set goals that are action oriented rather than outcome based. For example, limiting desserts to once a week or exercising four times this week, instead of setting the outcome goal of losing 2 pounds this week. Achieving these mini-milestones should be cause to celebrate; choose constructive ways to reward yourself for reaching your goals, saving the largest rewards for the goals that are the toughest to attain.
Try to anticipate ahead of time the things that might cause you problems in reaching your goals and have a contingency plan in place. Seek support from family members, friends, or others that share your situation whenever necessary. Consult a doctor, nurse, counselor, or nutritionist for advice on how to stay on track.
Change usually comes gradually, so don’t expect to drastically alter your diet overnight. Instead, you can gradually phase out some foods while substituting in other, healthier ones. Decreasing the calories you take in does not necessarily mean you have to eat bland food like rice cakes and celery sticks all the time. Simply controlling portion size can dramatically reduce your caloric intake. You should attempt to eat a variety of foods to maintain a balanced diet and this also can help keep your palate from becoming bored. Find foods that you enjoy that don’t have as much fat, like fruits.
While reducing caloric intake alone is good for losing weight, combining it with increased activity makes the weight come off faster. Perhaps more importantly, when you near your target weight, exercise is the best way to keep that weight from coming back. Especially if you are someone who has a hard time getting motivated to go exercise, find yourself an exercise partner, or even a small group of “workout buddies.” It is much easier to get motivated for workout if others are involved. Having a regular activity schedule where others are counting on your participation makes it harder for you to skip out.
Many people have an aversion to going to the gym. If you are not someone who likes to exercise at a gym there are many other ways to get exercise that do not involve locker rooms and workout machines. If the weather permits, you can take a brisk walk. One of the best ways to lose body fat is through steady aerobic exercise - such as walking - for more than 30 minutes most days of the week.
Any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your activity level throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot. You can do active chores around your house or rake leaves in the yard, even do yoga in your living room.
Medications
Prescription medications for weight loss are not for everyone. They are normally reserved for those who have a BMI of 30 or above, or a BMI of at least 27 along with obesity- related diseases. Most available weight-loss medications approved by the FDA are designed for short-term use, meaning a few weeks or months only and should not be taken for longer periods without a doctor’s approval.
Appetite suppressant
- Sibutramine (Meridia) inhibits the reuptake of these three neurotransmitters in the brain, increasing their available levels. Side effects can include increased blood pressure, dry mouth, constipation, headache, and insomnia.
- Phendimetrazine (Bontril) is a sympathomimetic amine which means it is similar in structure and function to amphetemaine. It causes increased release of the three neurotransmitters and stimulates the central nervous system , decreasing your appetite. Side effects can include increased heart rate and blood pressure as well as nervousness.
- Phentermine is a stimulant that is also similar to amphetamine. It suppresses appetite by stimulating the release of the three neurotransmitters. Side effects are similar to amphetamine and include increased heart rate and blood pressure.
Fat blockers
Weight-loss surgery
Laproscopic gastric banding
Gastric bypass
Other methods
Summary of the recommendations for achieving and maintaining a healthy weight
To successfully manage your weight, follow these basic guidelines:
- Eat a healthy, well-balanced diet containing the appropriate number of calories for weight loss or maintenance.
- Balance or exceed your daily caloric intake with energy expenditures to maintain or lose weight, respectively.
- Make behavioral changes that will allow you to adapt to a healthier lifestyle for the long term.
- Talk to your doctor about drugs, surgery, or other treatments if you have difficulty losing weight on your own.
here's a video to teach you to control your eating!!
- How to keep yourself tension free: what is the best idea for tension free life?
Best Answer:
Write down everything you have to do when you're feeling overwhelmed. Set a time frame, then block out when you will accomplish what. By divvying up your workload into manageable chunks, each with an allotted time, you'll feel more relaxed about the work before you.
Step 2:
Concentrate on one task at a time. Stressing about work you haven't done yet only detracts from accomplishing the task at hand.
Step 3:
Manage your energies wisely ' prioritize your workload and put in less effort for low-priority jobs, and avoid expending energy on unimportant tasks.
Step 4:
Delegate responsibility and get outside help if you feel overwhelmed. Hire a gardener for your lawn or a baby sitter for your child when you feel pressed for time.
Step 5:
Reward yourself for accomplishing things. Acknowledge the work you put in and give yourself a pat on the back, instead of immediately rushing into the next task and creating more stress.
Step 6:
Take small breaks during work. Visit a nearby café or take a quick walk, or allow yourself 10 minutes to relax in your office: Close your eyes, strip your mind of work-related thoughts, visualize a pleasant landscape or vacation scene and relax your muscles.
Step 7:
Exercise regularly to maintain your health and release stress, or take up a hobby.
Step 8:
Give yourself vacations. If indulging in a long vacation (and staying away from work) seems even more stressful, try taking several short vacations per year.
Step 9:
Maintain your perspective by asking yourself, "Is the situation at hand really that serious that I should become stressed-out about it
- How to keep my teeth White:
this is the best way out and is said by a dentist only.
Most toothpastes are at least mildly abrasive to buff and polish away surface stains. But whitening toothpastes contain a special combination of abrasives and detergents that give them an extra stain-removal boost, explains Jaimeé Morgan, D.D.S., a cosmetic and restorative dentist in Salt Lake City, who adds that it is OK to use these products every day. Whitening toothpastes are not as strong as traditional tooth-whitening gels or trays, which usually contain a peroxide agent that penetrates the tooth to get rid of stains from within. (These stronger whitening gels/trays cannot be used every day.) Unlike other methods of bleaching, whitening toothpastes remove only superficial stains, says Morgan. Therefore, they're great in conjunction with other bleaching methods, but don't expect them to produce dazzling results on their own. If you have sensitive teeth, be aware, though, that any form of whitening may cause an increase in temporary tooth sensitivity(source:Yahoo)
