Thursday, April 17, 2014



You go to buy a new outfit and you can’t believe it, you take a size larger than you did the last time. Or you are looking forward to the big dance but last year’s suit is too small? You finally decide, you really MUST do something about your weight.

Obesity is manageable. Goals must be realistic and you must be prepared to change dietary patterns of life.

3500 calories equals 1 pound of fat. In order to lose 1 pound you must either reduce caloric intake by 3500 calories or increase physical activity to burn 3500 calories.

  • Learn the calories content and the fat contents of the foods you eat in order to control intake.
  • Begin exercise programmed. Regular walking can be sufficient exercise if you walk briskly and for more than 30 minutes at a time.
  • Increase your fiber intake with fruits and vegetable.
  • Drink six to eight glass of water daily.
  • Put less food on your plate and use smaller plates.
  • Include complex carbohydrates in your daily food plan.
  • Avoid sweets, pastries, pies, cakes and doughnuts.
  • Do not go food shopping on an empty stomach. You will be tempted to buy things you shouldn’t.
  • Take a list with you that you have prepared beforehand and only shop from that list.
  • Have healthy snacks such as celery and carrot sticks on hand should you feel tempted to snack at other than meal times.