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Anyone who wishes to lose weight and keep it off has to face the grim truth that this goal will never be achieved without some hard work – exercise – and a change in eating habits .
Exercise and nutrition are the key ingredients to long-lasting weight loss . The best approach is a combination of consuming fewer calories while getting more exercise . A nutritious diet works handin-hand with exercise to get your weight down . It is much better for your overall health to avoid pharmacological solutions – no pills , no exotic supplements – in your quest to lose weight , focusing instead on developing healthy eating habits . And you have to move as well . You have to exercise at least 30 minutes a day .
For those who say they have no time to exercise , there are many ways to incorporate movement into your day . You don ’ t have to work out 30 straight minutes ; you can break it up into three 10-minute sessions . For starters , take the stairs
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instead of the elevator at work . Even going up a couple of flights will be beneficial . During breaks , walk around the office if possible . Once you get home , take your dog for a walk or get a friend to go with you . During the evening while you ’ re watching TV , do some stretches or jumping jacks or work with light weights during commercials . If you find something you enjoy doing , you ’ ll stick with it even during the tough times when you feel you ’ re not making any progress and the needle on the scale won ’ t move .
If you want to lose weight , you ’ ll need to cut the number of calories you take in . This means eating fewer processed foods and incorporating more fresh fruits and vegetables into your diet . Vegetables and fruits contain few calories and lots of fiber . Studies show people who eat vegetables and fruits tend to weigh less . In addition , cut down on sugar and refined carbs .
Don ’ t go to the extreme of eating too few calories . This can seriously damage your health because you won ’ t get the nutrients and vitamins you need . Your metabolism
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will slow down because your body thinks it ’ s starving and it will go into survival mode , breaking down muscle to get to the glucose stored inside . Muscles burn calories nonstop , but the less muscle you have , the fewer calories you burn .
Here are a few more tips to help you in your weight-loss endeavors :
1 . Eat small snacks several times a day to keep your energy up . Your snack should combine a protein and a carbohydrate , such as a hardboiled egg or yogurt and a slice of whole-grain bread . Other good choices include apples , half a turkey wrap or low-fat peanut butter on a multigrain cracker or rice cake .
2 . Pay attention to portion size . You may want to use a smaller plate to help you eat less .
3 . Drink water . Staying hydrated is very important for overall body health .
4 . If you are not allergic , eat a handful of nuts and drink a large glass of water 20 minutes before dinner . This will help curb your appetite .
5 . During meals , keep your food in the kitchen , not on the dining
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room table , so it is not as easy to have a second helping .
Aim to lose about one or two pounds a week . Before beginning any exercise or weight-loss program , be sure to consult with your primary physician .
About the Author Dr . David Dubocq is a native of New York State . He came to Family Practice Associates of Lexington in 1998 . Dr . Dubocq believes “ we need to work together as a team to help you and your family reach your highest level of health so you can enjoy the precious gift of life .” Dr . Dubocq is also an artist and is responsible for many of the original works of art around the office . He teaches elementary school children about sculpture and has made several collaborative works with them . He is the co-founder of the Lexington Extraordinary Art Project ( LEAP ), a nonprofit organization dedicated to the enrichment of the Lexington community through public art . Dr . Dubocq is part of the community-based faculty at the University of Kentucky College of Medicine .
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