Weight Loss Diet Plan That You Ought to Know

"Excess of everything is bad". Excess weight not only brings issues regarding general appearance but also many health concerns. American Heart Association reports obesity as a recognized risk factor for coronary artery disease which can lead to heart attack and also is a reason for many other health issues like diabetes, hypertension, sleep apnea and arthritis. Obesity is a major international problem. For instance, the percentage of obese people in the United States has risen steadily from 14 percent in the 1976 to 1980 survey to 33.5 percent in the 1999 to 2000 survey.

Losing weight is a major concern for all overweight not only for social reasons but also for their health. The optimal management of overweight and obesity requires a combination of diet, exercise, and behavioral modification though some may require pharmacologic therapy or bariatric surgery. The choice of therapy is dependent on several factors including the degree of overweight or obesity and personal preference. Selection of treatment is made using a risk-benefit assessment. The selection of food we make can have an important impact on our health. However, expert opinions about which and how much of these foods is best continues to change as new research is completed.

It is important to set goals when discussing a dietary weight loss program. An initial weight loss goal of 5 to 7 percent of body weight is realistic for most individuals. The rate of weight loss is directly related to the difference between energy intake and energy requirements. The general consensus is that excess intake of calories from any source, associated with a sedentary lifestyle, causes weight gain and obesity. The goal of dietary therapy, therefore, is to decrease energy intake from food. Planning a diet requires the selection of a caloric intake and then selection of foods to meet this intake.

Conventional diets are defined as those below energy requirements but provide 800 kcal/day. These diets fall into four groups -

Balanced low-calorie diets/portion-controlled diets

a. Low-fat diets

b. Low-carbohydrate diets

c. Mediterranean diet Fad diets (diets involving unusual combinations of foods or eating sequences)

Balanced low-calorie diets: It is desirable to eat foods with adequate nutrients in addition to protein, carbohydrate, and essential fatty acids. Thus, weight-reducing diets should eliminate alcohol, sugar-containing beverages, and most highly concentrated sweets, because they rarely contain adequate amounts of other nutrients besides energy. One simple approach to provide a calorie-controlled diet (Portion-controlled diet) is to use individually packaged foods, such as formula diet drinks using powdered or liquid formula diets, nutrition bars, frozen food, and pre-packaged meals that can be stored at room temperature as the main source of nutrients.

Low-fat diets - Low-fat diets are another standard strategy to help lose weight, and almost all dietary guidelines recommend a reduction in the daily intake of fat to 30 percent of energy intake or less.

Read the benefits of Natural Slimming Pills in losing weight. Find information about Nightfall Treatment. Article Source: https://EzineArticles.com/expert/Dr_Andrew_Napier/597863

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15 Simple Ways to Lose Weight In 2 Weeks

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Eat Healthily and Have a Social Life

So much of our social life includes food and drink and it's often lovely to change our clothes, eat out and see friends, or network and meet new people. But what about looking after ourselves, especially if we eat out a lot?

Let's look at ways to ensure that eating out is a healthy experience.

- So many restaurants and receptions offer nibbles, snacks and canape with the pre-dinner drinks. Hold back and remind yourself that they're often unhygienic and are frequently prepared much earlier. Plus they're often high in calories with little nutritional value. Do you really want to consume all those unsatisfying, empty calories when you've worked so hard to get fit? Dinner's arriving before too long. Supermodel, Jerry Hall famously said that she always ate before going to a reception to avoid being tempted by the deluge of snacks and nibbles.

- Balls, charity lunches and birthday bashes are often regarded as treats. We may spend time excitedly planning clothes, accessories and choosing off the event's advance menu. If you're anticipating this to be an indulgent affair take those choices into account and plan your calorie intake for the days before and after, much like you would when budgeting your household expenditure when making a major purchase.

- Set menus and pre-ordering can be problematic for someone who eats out regularly and is wanting alternatives to rich food and sauces. You could instead request vegetarian, vegan, gluten-free or even diabetic options, as an increasing number of outlets happily cater for more specialised tastes. Ask for grilled food, sauces and dressings to be put to one side so you can serve them to suit, rather than having your meal arrive doused in creamy sauce or dressing.

- Dining at home socially can enter 'party mode' as it often encourages us to buy more and more items, 'just in case'. Obviously we want to be generous and welcoming, give our guests a wonderful time and be a great host, but so much food is often left over after a dinner party. People joke about eating Christmas turkey for weeks afterwards, but cheese boards, chocolates and desserts can equally linger long after guests have left. Why not wrap up the food you don't want and give it to your guests as they leave. Saying 'it's for your children/your lunch tomorrow' can justify getting it out of your house.

- Healthier social eating may be a salad, casserole, stew, barbecue, where you serve yourself and determine what and how much you eat. And certainly soups and casseroles are often preferred as an alternative to rich food over long house party weekends. Served with crusty bread and all the trimmings they're often viewed with relief. 

- Social eating at other people's houses can be problematic when you're keen to stay on your healthy regimen. Again, claiming dietary requirements may be an idea, but not being ravenous when you arrive can help you choose more intelligently when food is being served. And refuse to be bullied into having second helpings or extra slices of dessert.

Alcohol often features large in social events, with sales of prosecco in the UK hitting record levels year on year. A helpful tip is to alternate alcoholic drinks with glasses of water, as alcohol dehydrates and causes us to drink more and faster than originally intended. Staying hydrated with regular water helps us keep better control over our alcohol intake. Avoid sugary cocktails and note that champagne has far fewer calories than prosecco!

Some people volunteer to be the designated driver or are happy to say they don't drink, so avoiding the alcohol trap. Hosts in hospitality will often order a soft drink, maybe a tonic water, served in a tumbler, with ice and lemon. That way they look like they're joining in, drinking a short, and are able to maintain a convivial party vibe. Another option is to accept a drink and then intermittently lose it, put it down somewhere, never to be reclaimed!

Social eating is a pleasant way to relax and spend time with friends and family, especially in an increasingly time- constrained life. It's good to find ways to do so, without losing sight of the bigger picture of staying healthy and on plan. 

Susan Leigh, counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support.

She's author of 3 books, 'Dealing with Stress, Managing its Impact', '101 Days of Inspiration #tipoftheday' and 'Dealing with Death, Coping with the Pain', all on Amazon & with easy to read sections, tips and ideas to help you feel more positive about your life.

To order a copy or for more information, help and free articles visit http://www.lifestyletherapy.net