Losing weight and its maintenance is a difficult task. The
aim is to attain target weight as well as improve health and fitness levels.
Five factors for a successful
weight loss and weight maintenance programme:
1. Consuming
fewer calories than required: Negative energy balance can be created by
taking in fewer calories than what actually is being used. The body takes the
needed calories from stored body fat and there is weight loss.
2. Nutritional
balance: A balanced diet is a must for maintaining nutritional balance,
since the deficiency of essential nutrients may result in ill-health.
3. Peer
support: For most people, reducing calories over a sustained period is
simply not easy. Some form of peer support is necessary to encourage them when
they slip up.
4. Behaviour
modification: Identification of eating and lifestyle habits causing
overweight should be replaced with new positive habits.
5. Commitment:
The ultimate success or failure of the programme depends on one’s ability
to maintain or renew the commitment. As a result there will be many benefits
from this programme like weight control, feeling of enthusiasm, balance in life
and ability to cope easily with stress and strain.
Tips for keeping
weight off
· Fat intake should be kept at 20-25 percent of
total daily calories.
· Consider eating the heaviest meal early in the
day. There is a better chance to burn off by physical activity.
· Instead of depending on yo-yo dieting, focus on
becoming more active and reducing fat in diet.
· Adjust your previous day’s diet plan as per the
special occasions ahead.
· Make nutritious and low fat food selections when
dining out.
· Monitor weight and fat levels regularly.
· Social support helps in making lifestyle
changes.
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