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Weight Loss Resolution Basics
Use Fruits Rich in Vitamin C
Switch Out Trans Fats for Healthier Fats
Reprogram Your Mind About Portion Sizes
Change Your Mind About Salt and Use Fresh Herbs
Change Your View About Whole Grains
Don’t Forget Water
Use Affirmations To Stay On Course
The Benefits of Maintaining a Healthy Weight
Table Of Contents
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There aretons of reasons why obese or overweight peopletry to lose
weight. Somewant to be healthier, to feel and look better whileothers
want to have more energyto accomplish their dailytasks.
No matter what thereasonis, healthyweight management and
successful weight loss depend on sensible goals aswell as
expectations. If you set goalsfor yourself, it is not impossibleto meet
them and have the chancetomaintain your weight.
Anyone can lose weight effectively. Get to know all your needed
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Weight Loss Resolutions Basics
Weight loss is the term that is on many people’s minds. Someneed it
for medicalreasons and others for aesthetic purposes.
Whilethere are manysolutions availablein today’smarket and advice
canbe found easily over the internet, achieving weight loss goals is
totally a different matter. Peoplestruggleto lose weight mainly
becauseof wrong expectationand misguidancedue to thedifferent
Before you rush and start on your weight loss plan, consider the
weight loss basicsfirst.
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The Basics of Weight Loss
Decreasing one’s pounds is one aspect of an effectiveand successful
weight loss. Thisis the mainidea that everyone canrelateto. It is also
measurableand canbring visibleresults. The words “weight loss”
Losing weight revolves on various importantaspects including
restoring and improving one’s health, staying on the tracktoachieve
all your weight loss goals, and transforming and keeping a leaner
body. For you to achievesuccessful weight loss, you have to keep in
mind the weight loss basic principles. These include thefollowing:
In order for you to be successful, you have to takenote that you need
to makeextra effort as there’s no shortcut inshedding those
unwanted poundsof yours.
Lose Fat: Diets Can Help You
Eating correct and healthybalanced diet is importantwhenlosing
weight. Choose and follow a diet that is rich in fiber and proteinand
low in refined carbohydrates.
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Once you have increased your intake of fiber and protein, you will
lose your weight graduallyand your strong muscleswill develop. Also,
if you consumeless refined carbohydrates, you get rid of piling
calories, which don’t provide the needed nutrients of your body.
Gain Muscles: Do Some Workouts
When losing weight, gaining musclecanhelp. It is becausefat will be
burned to provide you the right you the right energyin which muscles
requirein staying alive. It’s interesting tonote that a pound of fat
requiresonly threecalorieswhile a pound of muscleneeds 75-150
caloriesevery day to work. Therefore, if you want to see results when
losing weight, it’simperative that you do workouts.
You canconsider any exercisesor workouts. But, anaerobic and
aerobic exercisesareessentialfor your body to work harder. For
better results, alter your exercise routines tomaintain thestimulation
of your body.
Some consider weight loss programsjust todo workouts. There are
even others who enroll to a gym class. You don’t need to spend a huge
amount of money when doing workouts. You can do workoutsat your
home. Just choose those exercisesthat will not require gym
When doing workouts, take it seriously and stickon your plan. Learn
to be motivated. Exercisingregularlywith consistency and
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commitment is a must. Do not make mistakes and expect for quick
results like most people do. You have to take note that it also takes
time to see results.
It is vital to accept that weight lossdoes not happenquickly. Losing
weight is a journeyin which you need to monitor your progress. With
this, you will be able to see results while being motivated with your
Losing weight maybe easy for some becauseof using magic pills. But,
if you want to improveyour overall health and maintaina healthy
weight, then staymotivated and get going as this canmakea
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Anyone can be able to lose weight depending on theintensityand
durationof their walking as well as their diet. That is the reasonwhy
many expertsadvised overweight people to use walks as thiscan be a
great part of their weight loss journey. However, thisdoes not mean
that you need to stop eating a healthybalanced diet. You still need to
stickto your weight loss plan. Walking isjust a bonus for those who
want to see resultsin no time.
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Walking As a Bonus to Your Weight Loss Journey
Some people say that physicalactivitieslikewalking are not
important whentrying tolose weight. But, the truth is, using walks
for your weight loss can help you arrived at your desired results.
If you consider adding 30 minutesof brisk walking to your daily
activity, you would burn about 150 caloriesdaily. For you to lose a
pound every week, you need to get rid of 500 calorieseach day. Of
course, themore you spend your timewalking and the quicker your
paceis, you will be able toburn more calories.
In order for you to be successful to lose weight through walking, you
need to maintaintheintensityof your exerciseat a vigorousor
moderate level. Whenit comes to weight loss, the longer you walk or
the more intenseyou walking exerciseis, the more caloriesyou’ll
burn. However, you have to takenote that balanceis essential.
If you are new to physicalactivityand regular exercise, you canstart
at a low intensityand increaseit gradually. Once you have succeeded
in losing weight, you should not remove your walking exercisesin
your daily routineas thiswill help you maintainyour weight. As a
matter of fact, studiesshowed that people who aremaintainingtheir
weight for long term always consider regular walks. So, keep on
walking and ensure to follow a healthy balanced diet.
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Guide On How to Use Walking For Your Weight Loss
As mentioned earlier, walking alone will not help you lose weight
successfully. You still need to consider eating a healthy diet as this
can let you achieve all your weight loss goals.
Most people who are trying tolose weight find it hard to stay on the
course. Through this guide, you will be motivated inlosing weight.
1. Keep Track on Your Diet
The best key for you to avoid overeating is to keep on trackon
what you areeating. It mayseem to be a simple task, but
managing your diet canbe challenging. If you don’t want to ruin
your weight loss goals, then createa record of what you eat or
drink. Keeping a record of the caloriesof your foods can also be
a good idea. In thisway, you will be able to maintainyour
2. Measure Your Walks
There aredifferent ways to monitor your walks or how far you
have walked. Tracking distancewillallow you to compare
routes and can assist you in increasing your distancethat can
also let you burn morecalories, which is crucialif you’re
walking to shed extra pounds of yours.
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3. Keep a Walking Log
Keeping a walking log is also important likehaving a food log.
This will help you to be motivated inlosing weight. Other than
that, your walking log will allow you to trackyour progress as
you graduallyincrease the intensityof your walks.
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Use Fruits Rich in Vitamin C
Recent studiessuggeststhat you will be more successful with your
weight loss if you will eat more fresh citrusand some vegetablesand
fruitsthat arerich in VitaminC. It does not meanthat VitaminC is
the new wonder drug for weight loss, but experts have discovered that
consuming aninsufficient amount of Vitaminmayhinder one to lose
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Getting to Know More about Vitamin C
VitaminCis not just helpful in fighting colds. If you need to lose
weight for whatever reasons, thisvitamincanhelp you. Did you know
that fruits that are high in Vitamin Ccanlet you burnmore fats?
What Is Vitamin C?
Vitamin C is also referred to as an ascorbic acid. It’s a water-soluble
vitamin with an antioxidant function in one’s body. This just means
that thisneutralizes free radicals, which cancausedamage tocells.
Vitaminsthatarewater-solublearenot stored in one’s body. With
this, you need to consider taking a fresh supply of these every day.
Otherwise, you will be at risk of developing a deficiencythat canlead
to some health issues over time. Unfortunately, one’s body does not
have the capabilityofproducing VitaminC. So, it is importantto
ensure that you take this nutrient adequately.
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Vitamin C and Weight Loss
If you consider juicing recipes for your weight loss, you will get results
if you will includefruitsthat are rich in Vitamin C.
Researchersaresearching for fruitsand vegetables rich in VitaminC
that canincreaseyour rateof burning fatsduring exercise. So, eat
some and use them for your juicing recipes.
You canconsider any fruitsthat are rich in VitaminC. If you don’t
have any idea which one is best suited on your weight loss journey,
then ask for assistancefrom experts. Also, if you have allergieson
some fruits, better consult your physicianand askfor an adviceabout
the right fruitsthat you can use.
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Switch Out Trans Fat For Healthier Fats
For several years, doctorsand nutrientshave preached that low-fat
dietsis the best key to successful weight loss, preventing health
problems, and managing cholesterol.
That is why it is essentialfor you to have ideasabout switching out
transfat (bad fat) to healthier fat. It is becausebad fats canincrease
your health riskswhile good fats canprotect your overall health
condition. In fact, healthier fatsare importanttoemotionaland
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Eliminate Trans Fats From Your Diet
Trans fats are normalfat molecules that have been twisted aswell as
deformed during a process, which is called hydrogenation. In this
process, liquid vegetableoil is combined and heated with hydrogen
gas. Partially, vegetableoils that are hydrogenated willmake them
less likely to spoil and morestable, which is good for all food
manufacturersand not a good thing for you especiallyif you are
maintaining a healthyweight.
Transfats arenot healthy. Even a small amount of them is unhealthy.
The reason behind it is that these fatscontributetoseveral major
health problems like cancer and heart disease.
Trans Fats Sources
When talking about transfats, manypeople thinkof margarine. Well,
it is true that thereare several margarinesthatareloaded with these
fats. However, the mainsourceof transfats in the Westerndiets
comesfrom snack foods and commercially-preparedbaked foods.
Baked Goods – crackers, cookies, pizza dough, pie crusts,
muffins, and other breads including hamburger buns.
Snack Foods – corn, candy, tortilla chips, potato, microwave
or packaged popcorn.
Fried Foods – French fries, chicken nuggets, hard tacoshells,
doughnuts, and fried chicken.
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Pre-Mixed Products –pancake mix, chocolate drink mix,
and cake mix.
Solid Fats – semi-solid vegetableshortening and stick
Be a Trans Fat Detective
When shopping for your monthly or weekly foods, alwaysconsider
reading thelabels and checkout if there is a presenceof transfatsin
the ingredients. Therearesome foods that comewith no transfats
label, their ingredients might bea suspect.
When it comes to purchasing margarine, choosetheversions like
soft-tub and ensure that theproductscomewith zero gramsof this
bad fat. If you are used to eating out, set asidebiscuits, somebaked
foods and fried foods. Avoid these foods unless your chosen
restaurant doesnot use transfat when preparing their meals. In
additiontothat, ask thecounter person or server of what type of oil
used to cook the foods. If they will use transfats, you can ask them to
prepare your foods with olive oil instead.
If you to get rid of transfatssuccessfully, avoiding fast food is one of
the thingsthat you need to do. Most statesdon’t have labeling
regulationsfor fast foods. In fact, this canadvertised as cholesterol-
free if the foods are cooked in vegetable oil.
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How to Choose Healthy Fats
With thenumerous sourcesof dietaryfats, the optionscanbe
confusing. But, the bottom line is togo with the good fats, which will
offer you tons of weight loss and health benefits.
If you’re concerned about the health of your heart or your weight,
instead of avoiding fat on your diet, try to replace the bad fats like
trans fats with healthier fats. This just means that you will need to
replace some of your meat with legumes and beans with the use of
Eliminate Trans Fats from Your Diet. If you are going to a
grocerystore, always checkthe labels for you to know the
amount of transfats of what you are going to eat. Plus, limit fast
Limit Your Intake of Bad Fats Like Saturated Fats. You
canlimit saturated fatsthrough cutting backfull-fat dairy
productsand red meat. The best alternativefor red meat isfish,
beans, nuts, and fish if possible. Moreover, switch to low fat
versions of milkor full-fat dairyfoods.
Consider Eating Omega-3 Daily. Thebest sourcesof
Omega-3are walnuts, fish, canola oil, soybean oil, ground flax
seeds, and flaxseed oil.
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How Much Fat is Too Much?
The amount of fat that istoo much for maintaining a healthyweight
depends on your weight, age, lifestyle, and your overall health
condition. So, if you don’t know how you will measureyour fat intake,
talk to some expertsor makeyour own personalized fat limit. With
this, you will not be able to limit yourself, but also you will be reduced
bad fats graduallywithout theneed to consider other ways. Plus, this
can lead you the path of taking healthier fats.
Transfats arenot just one of the bad fatsthat you should avoid when
losing weight. Saturated fatsarealso a kind of fat, which arefound in
variousanimalproducts. Reducing thisbad fat canalso let you
achieve weight loss goals effectively.
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Reprogram Your Mind about Portion Sizes
In weight loss, eating theright portionsizeis essential. However,
manypeople who aretrying to lose weight find it hard to controlfood
portionsizes. Well, it is really tough at first. But, once you have
learned how to control it, you will be able to makesome changeson
how you eat and will let you thinkof food portionsas a tool to lose
weight successfullyand eat in a healthier way.
It maybe impossible to measure each morselthat passes on your lips.
However, it is a great idea to start measuring beveragesand foods
until you’ve got the feeling for considering right portionsizesfor you
to lose weight.
With themillions of foods out there, you might besurprised that a
single serving or two servings can makea difference. So, learnhow to
reprogram your mind about portionsizes as thiscan play a hugerole
in weight loss.
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Understanding Portion Sizes
People often relate serving sizes to theamount of particular foodsthat
are placed on their plates like at restaurants. Unfortunately, that’snot
what portionsizes are. More often thannot, portionsthat areserved
are not really the true serving size. That is the reason why some find it
tough to control portion sizes.
Manypeople don’t often measuretheir foods even when at home.
Usually, they guess what one serving of food item is. Due to this, some
don’t understand themeaning of true portion size.
For you to know more about portionsizes, try to measurethe serving
size of your foods. In thisway, you will not be able to controlyour
calorie intake, but also you learn to watch portion sizes.
General Rule of Thumb When Placing Portions On Your
There arevariousways on how you cancontrol portions. Someof
these arethe following:
The size of a baseballor a fist of a womanis equal to a serving of
fruits and vegetables.
A rounded handful is about thesameas a half cup of pasta or
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The size of cards’deck is approximately three ounces of meat,
which is a common serving size.
The large egg’s size or golf ball is about one-fourth cup of nuts.
A computer mouse hasthe same size of a small potato.
Asidefrom those mentioned ways, measuring isstill considered as the
best wayto make sure that you are eating theright portionsize. Once
you’ve measured your foods for themeantime, you canguaranteethat
you are getting theright serving size.
If you are not sure if you got the right size, try placing less on your
plate. Then, if you are hungry, go for a 2nd half portionfor you to be
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Change Your Mind about Salt and Use Fresh Herbs
Salt doesn’t cause your body to lose or gainfat. As a matter of fact,
salt does not have any amount of calories. However, consuming high
amount of salt may result to temporaryweight gain. It is becausethis
causesyour body to keep water. On the other hand, if you consume
less salt, your body maylose some weight becauseyour body expels
It is kind of interesting tonotethat most crash dietsthat boast quick
weight loss depend on foods with no or little salt content. But, this
does not mean that you will remove salt on your diet. You canalways
salt if you want to. However, if you want to see immediateresults,
why not consider using fresh herbs thansalt? In thisway, you will not
just be able to lose weight, but alsoyou will have a healthier weight.
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Why Change Your Mind about Salt?
Although salt is an essentialpart of one’s diet, eating toomuch of this
canbe harmful. In fact, statisticsshow that majorityofAmericanseat
too much salt. For your bodyto functionproperly, you need to
consumer 500 mg each day.
It is not necessary to remove salt from your diet. Expertsstill advised
dietersto use this in order for your body to work properly. Sodium is
an element that balancesyour body fluid, plays a part in contraction
as well as relaxation ofmuscles, and transmitsnerve impulses.
However, too much amount ofsodium in your diet mayhave a
negativeeffect in one’s body. This holds and attractswater, which
lead to increaseblood volume that makesyour heart to work harder
than it used to be.
Using Herbs For Your Weight Loss
In today’smodern world, most foods found in the market are
unhealthy. That is the reason why you need to be wise when searching
for foods that will suit on your diet and will lead you to weight loss
results. If you think you got theright ingredients, adding fresh herbs
on your dish can make a difference.
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There are tons of fresh herbs out there that you canuse. Some of
Each of these caneither be savory or spicy. There are several that are
sweet. There areherbs, which canbe paired with fruitsfor spicesand
healthy dessertsthat will add flavor on your healthydiet. These herbs
canbe found easily. You can find them at the nearest local storein
Getting Started When Using Fresh Herbs
Some people who are used to artificialfoods might think that adding
these foods canbe challenging. Of course, it canbe difficult tostart
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with herbs especiallyif you haven’t considered thesekinds of foods
for a long time. In order for you to be successful with these herbs,
here are some tips that you mayconsider:
Get Fresh Herbs. The fresher theherbs, the greater the
benefits will be. Dried herbs still have flavors, but theydon’t
come with other healthy attributes. Ifyou want to use fresh
herbs, just chop them intosmall pieces and then follow the
instructions onyour own cookbook.
Grow Your Own. Fresh herbsare not costly as what other
people think. If you want to enjoy savingsand avoid hassle
when shopping on a grocerystore, then start growing herbsat
your backyard. Through this, you will not just be able to save
money on buying herbs, but also it will be much easier for you
to cook your recipes regularly.
Adding fresh herbson your diet is a good idea. However, before you
decideto add this, makesure to consult your physicianfirst. The
reason behind it is that there aresome people who have allergieswith
herbs. Therefore, if you don’t want to faceany inconveniencewhen
losing weight, then find out which herbs are best suited for you.
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Change Your View about Whole Grains
A diet that is rich in whole grainscanhelp in fighting your belly bulge
while decreasing therisk of heart disease.
A new study showed that people who followed weight loss programs,
which incorporatewhole-grainbreadsand cerealsare most likely to
achieve weight loss goals successfully.
In additiontothat, thosepeople who consider whole-graindiet
experienced a drop of about 38% in CRP or C-reactiveprotein, which
is an inflammation’sindicatorinone’s body that islinked to heart
Researcherssaid that the resultssuggest that considering whole
grainsintoyour weight loss journey canhelp you burnfat and reduce
the riskof developing a heart disease.
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Whole Grains Versus Refined Grains
In a recent study, a group of obese people with metabolic syndrome
was divided into 2 groups. Metabolic syndrome is a collection of the
risk factors, which increase the risk of diabetes and heart disease.
Both groupswere advised to cut caloriesfor a totalof 12 weeks. But,
one group was told to takeonly whole-grainsor whole-grainproducts
while the other was asked not to consider eating any whole-grain
At the end, both groupsshowed weight loss success. Both have
experienced a decreasein their body fat. However, people who belong
to the group who will eat whole grainsonly have reduced weight
rapidly. They also experienced other benefits. But, the persons who
belong to the refined grain group did not get other benefits.
Whole Grain Sources
If you are searching for a source of whole grain, here are the several
whole grainsyou canconsider:
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There are also whole grains that you canadd on your snacks or meals.
Whole-grain cereals like toasted oat cereal
Whole-grain snack chip
Using whole-grain flour
Whole Grains on the Food Labels
If you are trying to look for foods that contain wholegrains, choose
foods that have the following:
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If you encounter some labels such as “multi-grain”, “bran”, “cracked
wheat”, “seven-grain”, “100% wheat”, and soon, they don’t typically
You have to take note that color is the basis of whole grains. There are
some breadsthat canbe brown becauseof their ingredientsor
molasses. If you want to be sure, check the nutrition facts.
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Don’t Forget the Water
There arevariousreasons why it is essentialto drink water when
losing weight. For that reason, don’t forget to drink water asthis can
help you achieveall your weight loss goals.
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Reasons Why You Should Not Forget Water for Your Weight Loss
One of the mainreasons why you must drinkwater when dieting is
that thiscanhelp you avoid dehydration. Initialweight loss is caused
by loss of water. You need to drinka sufficient amount of water for
you to stay hydrated.
The processof burning fatsand caloriesalso requiresa sufficient
supply of water for you work efficiently. You have to keep in mind
that dehydrationreducestheprocessof fat-burning. Onceyou have
burned calories, you createtoxinslike an exhaust coming out of your
car. Due to this, water plays an importantrolein flushing toxinsout
of your body.
If you try to weight loss to build abs and muscles, water helps in
maintaining muscletonethrough assisting musclesintheir abilityto
contract and thislubricatesyour joints. With proper hydration, you
will be able to reducemuscle as well as joint soreness when
Manypeople areawarethat a healthyweight loss revolves around
having a good amount of fiber. But without water, your weight loss
will never be successfulas you might experience constipation.
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Use Affirmations to Stay on Course
Affirmationscanhelp you get going. That is why it is important touse
affirmationsfor you to stay on course. Through these, achieving all
your weight loss goals is possible. All you need is to be awarewhat
affirmationsareand what they can do for you to be effectivein losing
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Affirmationsaresimplyanything you thinkor say. People affirm what
they expect in life all the timewith their beliefsand thoughts. For
instance, ifyou believe that losing weight isimpossible and difficult, it
will be. But, once you believed that it canbe tough yet you can achieve
it, then it will surely be. You have to keep in mind that actionsfollow
thoughts. So, with positiveaffirmations, your actionswill also be
positive, which will allow you to keep moving forward.
Staying on the courseis never an easy job especially if you are
surrounded with temptations. That iswhyaffirmations are useful.
Here are some of them:
I will maintain a healthybalanced diet.
I will follow a particular diet thatwillimprove my abilitytolose
I will exercise 1 hour every day and 3 days a week.
I will walk more to burn more calories.
I will follow after 6 eating habit.
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The Benefits of Maintaining A Healthy Weight
The benefitsof maintaininga healthy weight aremany. Not only it
improves the qualityof life, but also it boosts one’s quantityoflife.
Here are the mainbenefits of maintaininga healthyweight:
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When someone has to carryextra pounds, their activelifestyle is also
affected. Even losing 5-10% of your weight will aid in reducing
variousaches as well as painsthat areassociated with not being
The extra poundsof your body may causemorestrainson the bones,
muscles, and joints, which will causethem to functionharder than
normaljust to move around. But, if your weight is less, your body will
be able to work efficientlyand will avoid damage, which canhinder a
person to do his or her daily activities successfully.
If your weight is high, your heart might not be able to do its work
effectively even if you are resting. However, if you maintaina healthy
weight, theamount of blood that is going to variousvitalorgans of the
body will increase, which will also allow your heart to do itsjob
Maintaining a healthyweight also decreasesstrainson the heart and
reduces one’s risk of heart attack, angina, and high blood pressure.
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Lower Risk of Diabetes
Based from some research and studies, overweight people are at
greater riskto suffer from DiabetesTypeII. If you have already
diagnosed with thismedicalcondition, it isimportant tolose weight
as thiswill allow you to controlit in a better way. If you don’t have
thiscondition, maintaininga healthy weight will reducethe risksof
Expertssaid that weight loss plays a hugerole to get rid of cancer.
Losing weight will not just prevent cancer development, but also this
canlessen thepossibilityof developing varioustypes of cancer that
are known nowadays. According tosome studies, overweight women
are morelikely prone to gallbladder, breast, uterine, colon, cervical,
and ovary cancer whileoverweight men may develop prostate, rectal,
and colon cancer.
Osteoarthritis isa condition in which patients suffer from joint
paints. Due to excess weight, manypeople might beat riskof
developing thiscondition. However, with a maintainedhealthy
weight, thisdisorder canbeprevented easily before it will start. Along
40. - 40 -
with exerciseand a healthy diet, the body jointswill carryreduced
weight and will prevent damage over time.
These are only some of thenumerous benefitsof maintaininga
healthy body weight. So, if you want to live healthier and avoid some
diseases, start losing weight now.