Lose Weight… and Keep it Off!
Set realistic goals
If you’re overweight and you gain weight on a regular basis, your first objective could be to stop gaining weight. If you decide to lose weight, give yourself some time. After all, you didn’t gain the weight in a matter of weeks! You shouldn’t lose more than 0.5 kg (1 lb.) per week.A gradual loss of 5 to 10% of initial weight reduces the risk of cardiovascular disease, while improving the control of diabetes, cholesterol levels and blood pressure. For example, losing between 5 to 10 kg (between 10 to 20 lb.) could be sufficient for a person weighing 90 kg (200 lb.). It isn’t necessary to reach a normal weight to improve your health.
Is your goal realistic? It has been proven that the greater the expectation of weight loss, the lower the chance of success.
Maintaining your weight
Once you’ve lost the weight, it’s just as important to maintain it.- Keep in mind the three WINNING STRATEGIES.
- Watch your weight… but don’t overdo it! The scale isn’t the only tool to manage your weight: your clothes and your waistline are also good indicators of weight gain or loss.
- Keep a diary of your physical activity and your food intake. With a diary, you can monitor your level of activity, track your meals and snacks, and “listen” to your body.
Weight loss, at any price?
Canadians spend millions of dollars each year to lose weight. Supposed “miracle” weight-loss supplements and programs come at a hefty price. Five years down the road, 95% of those individuals who have followed one of these “miracle diets” have gained the weight back–and even added on a few more pounds.There are no methods, foods or miracle products that guarantee long-lasting weight loss. Often, you only stand to lose more time and money, if not your health or your self-esteem.
These products and programs are especially dangerous if they’re based on rapid weight loss with no physical activity and restricted to less than 1,200 calories a day.
When in doubt, go with your instincts. Your health is in the balance! Talk to a health professional to avoid unfortunate surprises.
When eating becomes an obsession
Marie is overweight and almost always on a diet. A few times a week, in the evening, when she’s alone at home, she loses control and can eat a whole bag of cookies in 10 minutes. She’s then racked with guilt. This has been going on for six months. No matter the effort she puts in or her frustration, she hasn’t lost any weight.Marie suffers from an eating disorder, and she isn’t the only one. These disorders can be just as bad for her health as being overweight, besides preventing her from successfully losing weight.
If you eat large quantities of food in a short period of time and feel you can’t stop, if you’re ashamed of your body, if you hide to eat or are constantly preoccupied with your weight and food, you may suffer from an eating disorder. Nutritionists and psychologists are specialized in the treatment of these disorders. Seek their expertise: they can listen and help!
