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Copyright 2006 Dan Curtis, M.D.
You can lose weight. If you have had some disappointments with weight loss in
the past it may be hard to believe, but it is true. You can lose weight. But
first you must learn the basics, and then you must apply what you learn.
1. Understand nutrition.
If you really want to lose weight you have to know something about
nutrition.
Understanding nutrition really just means knowing what you are putting into
your mouth.
It is not enough to follow the latest diet fad. You have to know what you are
eating.
If not, you can be fooled. How do you really know what is right for you and
what isn't? How do you figure out why a new diet failed? Or what worked that you
need to continue?
It all starts with learning something about nutrition, about what you are
eating. It isn’t too hard if you start with the basics.
There are labels on most foods. The labels are a good place to start. They
list the calories as well as protein, fat, and carbohydrate content of foods.
You can use them to compare foods and make wise choices.
You will also want to get a good book that has nutritional information that
you can count on. When it comes to weight loss knowledge is power.
2. Make a plan.
Once you know something about nutrition, you have to make a plan. It doesn't
have to be complicated, but you have to have some idea of where you are
going.
You just take the basics you learned from reading your food labels and from
your other reading, and figure out how you are going to use them. You make a
simple plan that will fit with your life and your schedule.
For example, you start by finding out what protein is, where it comes from
and why it is a crucial part of your permanent weight loss plan. Then you need
to figure out where you are going to get the protein you need.
It may be as simple as cooking some chicken breasts to have in your lunch for
the week. You can cook once per week if that fits your schedule, and pack each
meal in an airtight container, one for each day. Taking you lunch in a cooler
will not only help you eat right, it will save a lot of money you would
otherwise have to spend buying your lunch.
Or, it might be as simple as carrying a protein bar in your purse or
briefcase.
You have to make sure that good, nutritious and satisfying food is available
when hunger strikes. It won't do you much good to know what you should be
eating, only to look around when you get hungry and all you can find is potato
chips and soda.
A little planning goes a long ways toward reaching your goals.
3. Keep your eye on your goal.
If you want to lose weight and keep it off, you have to keep your eye on your
goal. Set a reasonable goal for yourself, and stick to it.
One way to set a goal is to use the “body mass index.” The body mass index is
simply a way of finding how much you should weigh based on how tall you are.
Just type “body mass index” into any internet search engine, and you will
find a calculator that will do the work for you. A number of 25 or less is
considered normal. But remember, any weight you take off, even if you don’t get
quite to your “ideal weight,” is going to have tremendous benefits for your
overall health and for your mental outlook.
You are probably going to have some ups and downs; most people do. But don't
let them throw you off.
Learn what you need to know about what you eat, make a plan, and then keep
your eye on your goal. The little slips, the little backslides, don't worry
about these things. Look at the larger picture. Make a decision about how you
want to look and what you want to do with your life.
So you lost 20 pounds and gained back 2, or 3, or 5. It happens. But you've
still made progress. Don't give up.
Expect the little setbacks. They happen to everyone. Don't let it get you
down and you will succeed.
Follow these steps, learn something about nutrition, make a plan, and stick
to it. And you will finally have the body you always wanted!
Dan Curtis, M.D. is Assistant Professor of Medicine at the University of
South Florida. He is the author of Dr. Dan’s Super Weight Loss Plan.
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for his free newsletter: Dr. Dan’s Super Weight Loss Tips, Tricks and
Secrets. http://www.superweightlossplan.com/newsletter/
Article Source: http://www.articledashboard.com
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