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Overeating and physical inactivity are main reasons why the percentage of overweight or obese people has risen substantially over last 30 years. Good access capabilty, possibility to choose among many products, big portions, agressive marketing campaign and emotions lead people to frequent episodes of binge eating, trying to satisfy their needs on the worst possible way. Physical inactivity including spontaneus nonexercise activity like going to coffee bars instead of going in a walk only contributes to already unhealthy state. Improving Your eating habits and doing some physical activities should positively affect not only Your weight but Your health status, too.
To acquire "dream weight" in the beginning it is very important to set yourself reasonable goals which can be achieved and not impossible ones which can easily turn you off the path. Therefore I will suggest You some of them:
- Firstly, you should stop gaining weight
- Reduce body weight for 5-10 % for one-year period
- Determinate short-term goals related to food intake or physical activity (such as losing 0,2-0,9 kg per week or going in a walk every day etc)
Track your activities and what you eat with Diet Diary
Image SourceKeep up with varied diet ( there aren't such thing as a magical food so be clever enough and do not fall for false commercials) with emphasis on fruits and vegetables, whole grains, low fat meat or meat replacement and dairy products with low fat
Image SourceAccording to BMI values ( body mass index which You can easily calculate by dividing weight in kgs with squared height in cms ) people whose BMI is above 35 should reduce their ordinary food intake for 500-750 calories and ones whose BMI is 27-35 for 300-500 calories
30-60 minutes of moderate physical activity on daily basis to stop gaining weight and to support weight reduction
- Do not even consider to starve in favour of losing weight because of evolution mechanisms which maintain body weight and for them starvation is a sign that body needs to save and store everything that is consumed and that is why it is important to be patient and determined in preserving weight while body accepts new stage
Advices that might help You to keep up with diet
- Use smaller glasses, plates and bowls
- Decide in advance amount of food for consumption and do not add more
- Consume food with lower energy density
- Eat more frequently but smaller portions (4-5 meals per day)
- Eat before emersion of hunger, differentiate hunger from appetite
- Do not skip breakfast
Benefits of moderate physical activity
- It increases energy spending and basal metabolism (with growth of muscle tissue)
- Lowers appetite (because of hormon level exchange)
- Decreases stress ratio and uncontrolled food intake which is common subsequence of stress
- Improves self confidence
Most of You probably aren't athlete but don't worry there are activities for everbody. For the beginning change elevator with stairs, avoid car rides and go to places on foot or by bike. By these small steps you will progress and then you can gradually increase intensity of Your activities. The most important thing is that you enjoy in it, that you don't feel any pressure so you won't ever think about giving up. If You don't like high intensity activites You can always lower the intensity and extend duration of it to get almost equal results.
Every small step matters so stay health and embrace the climb!