SLIMMING In order to achieve the desirable weight, you must set a realistic target why you want to lose weight. Losing
weight is not the answer to all your problems but it change you to a healthier weight and boost your confidence, your work, your social life, your belief in yourself and interactions with others.
SLIMMING need not involve fad diets or peculiar eating patterns. You will lose weight safely if a sensible balance
diet is taken based on moderate quantities of foods that are low in fat. Whatever you eat the
food will be converted to energy. The energy in food is found in three main form: proteins, carbohydrates and fats. Energy is measured in calories. Reduce your calorie intake from food and drinks. When you consume more calories in your diet than you burn, the extra energy is stored as
body fat. Your body uses up more energy when you
exercise and it will gradually reduce
fat tissue in your body. Your fat intake should be reduced. Avoid high fat meats such as sausages and minced beef. Poultry should be eaten without the skin and fish should be grilled, baked or microwave rather than fried. Choose lean meat with fat trimmed off.
Cut down on confectionery, sweet and savory pies and pastries, biscuits, cakes, crisp and nuts which are all high in fat and low in nutrients. Replace full fat dairy products with low fat alternatives such as skimmed or semi-skimmed milk, low-fat yoghurt and low-fat cheese. Eat plenty of salads (avoid fattening salad dressings such as mayonnaise), vegetables and pulses (beans, peas and lentils). For a low-calorie dessert, it is best to choose fresh fruits. It is important that you exercise regularly. Three times a week for a minimum of 20 minutes will help to burn fat.
Do simple activities such as walking, use the stairs instead of the lift, biking and swimming. Line dancing is a great way of getting extra exercise. It helps you keep your weight down and improve your health and fitness. Your weight fluctuates from day to day so weigh yourself once a week only.
Your must eat regularly. Don’t skip your meal. Serve your meals on a small plate to make them look bigger. You must be conscious of what you are eating and try to avoid night time snacking and TV dinners.
Don’t think of crash diets (low-calorie meal replacements, drinks, soups and snack bar). They cannot provide the same balance of nutrients as ordinary food. Water and protein are lost from the body rather than excess body fat. Once normal eating resumed, body fluids replaced and there is an immediate weight gain. Those who get into this kind of diet have a tendency to put on more weight every time they eat normally.
Losing weight the healthy way takes time and patience. Set yourself a short-term weight loss target and follow your slimming diet until you are within the ideal range recommended for your age and height. You are likely to succeed.
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