Why Should I Lose Weight?
from the American Heart Association
People who are overweight or
obese are more likely to develop
heart disease and stroke, even if
they have no other risk factors.
Obesity is unhealthy because excess
weight puts more strain on your heart.
It can raise blood pressure and cholesterol
and lead to diabetes. Losing weight is one of the
best ways to reduce your risk of heart problems and other diseases.
How can I lose weight?
It’s easy to start a diet or exercise plan.
Staying on one is harder! Prepare
yourself by setting goals, thinking
ahead to roadblocks along the way,
and deciding how to deal them. It’s
never wise to follow fad diets, go
without eating, or try to lose weight
too fast. You will just get frustrated!
• Think about your eating habits.
Think about ways you can change
your daily eating habits.
• Be more active. Getting more
exercise is good for your heart, and it
can help you lose weight.
• Decide how to handle temptation.
When you’re offered high-calorie
foods, turn them down nicely, but
firmly. Look up restaurant menus
before you go out to eat so you can
make a plan that fits in your diet.
• Chose other things besides food.
If a bad mood, stress or boredom
makes you want to eat a lot, decide
in advance what action to take. You
could take up a new hobby, go for a
walk, call a friend or read a book.
How should I change my
eating habits?
• Eat slowly, take smaller portions
and avoid having “seconds.”
• Eat a few light meals each day
instead of one main meal. Don’t skip
meals.
• Choose a variety of healthy foods
like fruit, vegetables, whole-grains,
dried peas and beans, low-fat dairy
products, fish, skinless poultry, lean
meat and nuts.
• Cook foods in healthier ways like
baking, boiling, broiling, grilling,
roasting or stewing. Don’t fry foods
in oil.
• Read food labels and avoid foods
that are high in added sugars,
saturated and trans fats, sodium and
calories.
• Avoid pastries, sugar-sweetened
beverages, candy bars, and cakes.
• Drink lots of water.
• Limit alcohol and other high-calorie
drinks.
• Be realistic and expect setbacks. If
you go off your diet, don’t quit. Just Make some changes and you will find
get back on track.
24 a new healthy you in 2018!