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Effective Weight Loss – Portion Sizes And Exercise To Lose Weight

One of the keys to achieving and maintaining a healthy weight is portion control. Several studies have shown that many people underestimate the number of calories they eat each day, mainly because they don’t understand how much is in a “portion.” Here’s a practical way to estimate portion sizes of some common foods.

Vegetables & fruits: about the size of your fist is one portion

Pasta or rice: about the size of a scoop of ice cream is one portion

Meat, fish or chicken: about the size of a deck of cards or the size of your palm (without fingers) is one portion

Cheese: about the size of a pair of dice or the size of your thumb from tip to base is one portion

Physical activity

While dieting alone can help you lose weight, adding exercise to your daily schedule can speed up the process. The goal of exercise in a weight loss program is to help burn more calories. Exercise itself, aside from its role in weight loss, has many health benefits—even for people whose weight is in a healthy range. But before you start any exercise program, check with your doctor to make sure the activity you’re planning is appropriate for your age, overall health and physical fitness level.

Diet Aid & Diet Fads

Most diet pills, liquid diets and food supplements are short-term solutions that won’t work without long-term changes in your eating habits and physical activity level. And many produce side effects, which can be especially dangerous for people with other health problems, so you should always check with your doctor or pharmacist beforehand.

Fad diets can be another no-lose/no-win situation. Most are based on a nutritionally unbalanced diet plan; some even eliminate entire food groups. This can cause health problems, and the weight lost is usually returned quickly after the diet regimen is stopped.

If you are obese, your doctor may consider putting you on a medically supervised weight loss plan. Losing 5% to 10% of your body weight can improve blood pressure, cholesterol and blood sugar levels. In some cases, doctors may prescribe prescription drugs to help suppress your appetite or to prevent your body from absorbing all the fat in the food you eat. However, these medications can have significant side effects, so they must be taken exactly as prescribed.

Reaching and maintaining a healthy weight will help you feel great, look healthy and help prevent many health conditions associated with being overweight. If you have any questions about weight management, talk to your doctor or pharmacist.

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