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begin diet control











jj How to lose weight

Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.



commitment is the key point in obesity managment
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Losing weight takes more than desire.

assessing readiness for weight loss:

It takes commitment and a well thought out plan.

Making a commitment to initiate, follow up steps, coming over the constrains is essential for successful weight control program

The commitment can be written to yourself or to other relatives or friends, also it can be verbal commitment with close ones

This contract may include things like the amount of weight you want to lose, the date you’d like to lose the weight by, the dietary changes you’ll make to establish healthy eating habits, and a plan for getting regular physical activity.

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read, pay attention collect related data, then

Write your strategy plan

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plan descriptive specific actions
When you get data about weight control, you should plan descriptive specific actions to success the program, like I will eat half what I used to eat for whole one week, I will not eat ready food for 10 days ets.
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change your bad habits
When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are not so good (“I always clean my plate”). Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change them.
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Common eating habits that can lead to weight gain
  • Eating too fast
  • Always cleaning your plate
  • Eating when not hungry
  • Eating while standing up
  • Always eating dessert
  • Skipping meals (or maybe just breakfast)
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    Plan meals ahead of time
    Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.
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    Avoid unproven dietary supplements
    Some people, in their efforts to lose weight, turn to unproven dietary supplements (sometimes marketed as “fat burners” or appetite suppressants), which can have harmful side effects
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    check progress
    Continually “check in” with yourself to monitor your progress.



    read, pay attention collect related data, then

    change to good habits

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    Eat more slowly.
    Eat more slowly. If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied.
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    Eat only when you’re truly hungry
    Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger.
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    Avoid eating while you in stress
    If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a noneating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.

    jj Want an easy way to lose weight?

    Just divide your plate into three sections: 1/2 = vegetables,1/4 = whole grains and 1/4 = lean protein. Try to make most of your meals (lunch and dinner, anyway), follow that pattern, and you'll be eating healthier and leaner.



    jj Dont wory about how much you lose weight

    Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars