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[ARTICLE] How to Keep the Weight Off
Filed Under: Wellness | Published: Feb 6, 2012 | Author: Marina Salsbury

Author: Marina Salsbury

According to the Mayo Clinic, the "key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits." Although most people can follow through with diet programs that promise momentary weight loss, adhering to a different lifestyle that will help a person actually maintain a healthy figure is challenging.

Instead of only focusing on quick weight loss, it is vital to realize that keeping weight off means considering a holistic approach to changing daily routines.

1.Eat smaller portions. According to a medical transcription of a patient looking to lose weight in a healthy fashion, eating smaller portions of low-fat food is a good long-term plan. It is crucial to realize that many people load their plates with more calories than they need. Be aware of how many calories are actually being consumed each meal.

2.Drink plenty of water. Sometimes our bodies confuse thirst and hunger signs.
The Institute of Medicine states that an adequate intake for men is about 13 cups of total beverages a day, and the approximate need of liquids for women is approximately 9 cups each day.

3.Consume an adequate amount of protein. According to MedicineNet, eating high-quality protein can help a person maintain muscle mass while losing body fat. With many of today's diets strictly focused on losing weight, maintaining healthy muscle mass has become neglected. Not only will keeping muscle keep you fit and healthy, it will give you the energy to help burn more calories while working out.

4.Eat more fiber. It helps move fat from the digestive system and makes bowel movements regular. Fiber also is great to eat because it digests slowly leaving the body filling full.

5.Exercise daily. According to Dr. Edward R. Laskowski at the Mayo Clinic, people need at least 150 minutes a week of aerobic activity or 75 minutes of vigorous aerobic activity. People can also do a combination of moderate and vigorous activity. Also, it is important to do strength training exercises twice a week.

6.Reduce stress. Stress can lead to gaining weight. Anyone who wants to take changing their lifestyle seriously needs to evaluate reducing stress. Whether its relieving light stress by something as simple as reading a book or taking a bubble bath, or dealing with serious stress through counseling, stress is the mark of an unhealthy lifestyle.

7.Remove sweets and say no to fast food. The best way to remove the temptation of sweets is for a person to simply not allow them in the house. Remember, out of sight, out of mind. Also, make the decision now to not eat fast food. A trap many people fall into is not having enough time either before or after work to eat. The best solution is to plan all meals for the day. Not only is packing a lunch healthier than fast food, but it is usually cheaper too.

8.Try to get eight hours of sleep each night. The liver, which is the main detoxification organ, works mainly at night. Also, lack of sleep can increase hunger during the day.

A new lifestyle begins with a person's choice. It's a decision that must be made on a daily basis whether or not being healthy is a goal that will be met. Although significant weight loss may not be apparent for months, the long term ability to keep weight off will be substantial.


Marina Salsbury planned on becoming a teacher since high school, but found her way instead into online writing after college. She writes around the Web about everything from education to exercise.

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