Losing Weight Safely
If you are Overweight, Slim Down for Better Health
Overweight people have an increased risk of high
blood pressure, heart disease, and other illnesses. Losing weight
reduces the risk. This will tell you how to lose weight safely.
Men and very active women may need up to 2,500
calories daily. Other women and inactive men need only about 2,000
calories daily. A safe plan is to eat 500 to 750 fewer calories a
day to lose 1 to 2 pounds a week.
Exercise 30 Minutes
Do at least 30 to 45 minutes of exercise, like fast
walking, most days of the week.
The idea is to use up more calories than you eat.
You need to use up the day's calories and some of the calories
stored in your body fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and
fatty desserts can quickly use up a day's calories. And these foods
may not provide the other nutrients you need.
Make sure your other foods that day are low in fat
and calories.
Eat a Wide Variety Of Foods
Variety in the diet helps you get all the vitamins
and other nutrients you need.
Watch Out for Promises of Quick And Easy Weight
Loss
Fad diets aren't good because they often call for
too much or too little of one type of food. As a result, you may not
get important nutrients you need daily.
Remember, if it sounds too good to be true, it
probably isn't true.
What About Diet Pills?
Diet pills you buy without a prescription won't
make a big difference in how much you lose each week or how long you
keep the weight off. If you do use them, read the label carefully.
Because of possible side effects, like high blood pressure, never
take more than the listed dose.
Also, be careful about taking cough or cold
medicines with diet pills you buy without a prescription. These
medicines may contain the same drug used in diet pills, or a similar
drug with the same effects. If you take both products together, you
may get too much of the same type of drug. This can hurt you.
Before taking a cough or cold medicine while using
diet pills, ask your pharmacist if it's OK.
Prescription diet pills may help some people. If
you use them, follow the doctor's directions carefully.
When you sign up with me I will give a clear, truthful
statement of how you're going to lose weight, including how much and
how fast and I will teach you how to eat healthfully and exercise
more.
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