How to maintain a check list for effective weight loss

There are those who seem to be able to lose weight as easily as a hot knife cuts through butter. Then there are those who are on weight loss, sincere and dedicated, but the needle on the weighing scale refuses to budge. There is a solution. No, not break the scale but follow some simple checks that can accelerate the loss.
  • Before you start any diet or weight loss program make sure you’ve seen a physician and he’s given you the go ahead.
  • Check your daily routine. Are you active enough? Do you do things like go for a walk or ride a bike for exercise? Anything that’s gets you away from TV or away from the computer screen is a good step!
  • Exercise. While any activity is good you should set aside 30 to 60 minutes at least three days a week for regular exercise. Some prefer aerobic training. If you are lifting weights or doing other exercises to build muscle mass you won’t be losing much weight. Muscle mass is dense and weighs more than fat. Aerobic training can help you cut down on body fat.
  • Measure your portions. Be sure that you are not eating too much. Portion management is one of the key elements of a successful weight loss program. Try to avoid seconds and say no to dessert or a thin slice of cake or pie.
  • Know the difference between right and wrong. Are you eating the right foods? Cutting down of food high in fats and processed carbohydrates will help jump start your weight loss.
  • The ‘five fruits and vegetables a day’ rule has to be followed. When we were told to eat up our vegetables when we were kids, mom probably knew something that we didn’t! That vegetables are healthy stuff and needed for proper functioning of the body.
  • Do not ignore water. Adequate water intake is needed by every body –  irrespective of the fact whether you want to or you don’t want to lose weight. Try to come as close as you can to 8 glasses day.
  • Keep realistic goals. Are you expecting too much too soon? Most health experts feel that half a kilogram to one kilogram a week is a safe goal. Trying to lose too much too quickly can cause serious health problems.

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