Loose Weight ~UPD~

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

loose weight

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food -- and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates(4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit.

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.

It all combines to produce an average weight loss of 2 pounds a day, or about 10-12 pounds over the course of a 10-day tournament in which each grandmaster might play five or six times. The effect can be off-putting to the players themselves, even if it's expected. Caruana, whose base weight is 135 pounds, drops to 120 to 125 pounds. "Sometimes I've weighed myself after tournaments and I've seen the scale drop below 120," he says, "and that's when I get mildly scared."

Stress also leads to altered -- and disturbed -- sleep patterns, which in turn cause more fatigue -- and can lead to more weight loss. A brain operating on less sleep, even by just one hour, Kasimdzhanov notes, requires more energy to stay awake during the chess game. Some grandmasters report dreaming about chess, agonizing over what they could have done differently for hours in their sleep, and waking up exhausted.

According to Ashley, India's first grandmaster, Viswanathan Anand, does two hours of cardio each night to tire himself out so he doesn't dream about chess; Kasimdzhanov drinks tea only during tournaments and plays tennis and basketball every day. Chirila does at least an hour of cardio and an hour of weights to build muscle mass before tournaments.

IN 2017, MAGNUS CARLSEN realized he had a problem. The reigning world No. 1 for four years felt his grasp on the title loosening. He was still winning most tournaments, but his matches were lasting longer, the victories seemingly less assured. He was beginning to wane in the last hour of games. He noticed younger players catching up to him.

"Even if he doesn't lose substantial weight like his peers, Magnus understood early on that his nervous system is stressed after every tournament and takes weeks at a time regaining that balance," Henrik says. "He understands his body well enough to know when he's achieved equilibrium before he goes out to play for another title."

Weight loss is tough for anyone - two- or four-legged! However, losing weight and getting in shape can not only add years to your cat's life, but it can also make those extra years more enjoyable. Helping your furry feline to shed a few pounds may be easier than you think. It simply requires a commitment to weight loss and fitness, attention to details, and the assistance of your veterinary healthcare team.

As little as two pounds above the ideal body weight can put your cat at risk for developing some serious medical conditions. Unfortunately, when a cat is overweight or obese it no longer is a question of if your cat will develop a condition secondary to the excess weight, but how soon and how serious. Some of the common disorders associated with excess weight include:

Overweight and obese cats usually have shorter lives than their fitter, normal weight counterparts do. Heavy cats tend to physically interact less with their families and are less energetic and playful. Because they tend to lie around more, it is easier to overlook early signs of illness, since we may attribute their lethargy to their normal laziness. We are just now learning how serious and threatening a few extra pounds can be for both humans and our cuddly companions.

The cat's physiology is different than humans or dogs and if they do not eat for as little as two consecutive days, they can develop a life-threatening form of liver disease known as hepatic lipidosis (also called fatty liver syndrome). Your veterinarian will perform a physical examination of your cat, and will likely recommend some diagnostic testing to ensure that there are no underlying diseases or obstacles to weight loss for your cat.

In order to answer this question, your veterinarian will examine your cat to determine its ideal body weight, based on its body size and build. Formulas and charts have been developed to assist your veterinarian in determining this weight, as well as the number of calories required to achieve it safely.

In general, the average domestic cat should weigh approximately 8-10 pounds (3.6-4.4 kg). Based on your cat's degree of obesity, your veterinarian may recommend an initial target weight that is higher than the ideal weight. For example, if your cat is 18 pounds (8.2 kg), you can calculate its ideal weight to be 10 to 12 pounds (4.4-5.5 kg), but a more realistic initial goal may be 15 pounds (6.8 kg). After the cat loses this weight, a re-evaluation will be made to determine whether further weight loss is needed.

The amount of food that is necessary to provide this number of calories will depend on the calorie content of the food. For weight loss formulas available through your veterinarian, this information will be on the label, and a member of your veterinary healthcare team will help you determine the appropriate amount to feed. If you choose to use an alternate source of food that does not have this information on the label, you will need to contact the manufacturer to get it.

Eating meals rather than nibbling all day long discourages eating out of boredom or just for the sake of eating. It is vital that you count calories and measure the amount fed when entering into a weight reduction program. Feeding too much will result in no weight loss and feeding too little can result in serious health consequences such as hepatic lipidosis. 041b061a72