If you
don't
take
care of
your
body, it
won't
take
care of
you. So,
as a
first
step,
make
sure
that
your
diet
supplies
adequate
amounts
of
vitamins
and
minerals,
that
you're
drinking
plenty
of water
and
getting
enough
sleep
and
fresh
air, and
aren't
under
too much
unhealthy
stress.
Everything
that you
do to
improve
your
overall
health
will
help
make
weight
loss
more
likely
to
occur.
2.
Reduce
your
total
caloric
intake...
To lose
weight,
you have
to
change
your
energy
balance.
(See
Fact #1
above.)
There
are just
two ways
to do
this;
either
consume
less
energy
(Calories)
or
expend
more
energy
(via
exercise).
The
easiest
way to
reduce
your
consumption
is
simply
to cut
back on
the size
of your
meals
and/or
the
amount
of
high-Calorie
foods
that you
consume.
This
doesn't
mean
that you
have to
give up
any
particular
food. In
fact,
completely
avoiding
a food
can lead
to
strong
cravings
that
derail
your
diet. A
smarter
approach
is to
just eat
less of
those
high
calorie
foods.
To get a
good
perspective
of how
many
Calories
that you
consume,
it's
important
that you
keep a
food
diary.
You
don't
have to
keep
your
diary
going
forever,
but do
track
your
daily
intake
for at
least
one
week.
The
Running
Total
function
of NDs
Pantry
make
this
Calorie
counting
exercise
especially
easy to
do, and
also
provides
you with
totals
of all
other
nutrients
as well.
3.
Maintain
or
increase
your
metabolism...
One of
the most
common
mistakes
that
dieters
make is
to get
excited
or
impatient
with
their
diet,
and
reduce
their
Caloric
intake
too far.
If you
do that,
your
body
will
respond
by
lowering
your
metabolism
and
slowing
your
weight
loss. To
prevent
this
downward
adjustment
of your
metabolism,
make
smaller
changes
to your
eating
habits.
Your
patience
will pay
off in
terms of
more
consistent
weight
loss,
more
energy,
and
fewer
cravings.
For the
best
results,
add
exercise
to your
plan.
Regular
exercise
not only
expends
energy
as
you're
doing
it, but
can also
lead to
increases
in your
basal
metabolic
rate, so
you'll
burn
more
Calories
even at
rest.
High-intensity
exercises
burn the
most
Calories,
but
don't
select
exercises
solely
on their
fat-burning
potential.
Instead,
pick
exercises
(i.e.
sports
activities)
that you
enjoy,
and want
to
incorporate
into
your
daily
routine.
4.
Correct
bad
eating
habits.
Here are
a few
examples
of bad
eating
habits
that you
should
try to
avoid...
*Mixing
food and
entertainment.
It's
easy to
mindlessly
eat a
tub of
popcorn,
a whole
bag of
chips,
or a
carton
of ice
cream
while
you're
watching
TV. Make
eating a
separate
activity,
and
you'll
consume
less.
*Eating
to
relieve
stress.
There's
nothing
wrong
with
taking
pleasure
from
eating,
but try
not to
use food
as your
primary
stress
reliever.
Find
other
ways to
dissipate
stress
(such as
exercising,
listening
to
music,
or
meditating)
before
eating.
*Eating
on the
run.
With the
abundant
availability
of
convenience
foods,
it's
easy to
grab
something
from a
vending
machine
and eat
your
meals in
your
car. But
try not
to make
this a
regular
daily
habit.
Plan
your
schedule
to
include
enough
time to
prepare
and eat
your
meals in
a quiet
place,
without
the
rush.
No one
eats
perfectly.
However,
if you
continuously
have
trouble
controlling
what you
eat,
realize
that
correction
of your
eating
problems
may be
beyond
your own
abilities.
Please
consult
a weight
loss
professional
for
additional
help.
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