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Healthy Guidelines
For Successful,
Long-Term Weight
Control:
•
As with all weight
control programs, it is advisable to
consult a physician
or health professional before you begin.
• Keep
accurate records of your weight loss…Weigh yourself regularly and
determine body-fat composition.
• If
you eat between meals, enjoy raw broccoli, cabbage, carrots,
cauliflower, celery, cucumbers, lettuce or spinach to satisfy hunger
pangs and boost valuable nutrient intake. As a dressing, simply use
lemon juice or vinegar and olive oil with fresh-ground black pepper.
•
Avoid unhealthy carbs, sugar, sweets, white bread, excess salt,
alcoholic beverages and cola drinks. Drink only water, decaffeinated
coffee and nutritious herbal teas.
• You
may eat high-protein, lean meats such as poultry, lean beef or fish.
Avoid “cold cuts” such as corned beef, bacon, salami, frankfurters,
etc. because they’re high in saturated fats, unhealthy additives and
preservatives.
REGULAR EXERCISE
is
very important to general health and
well-being: Depending on your own physical condition, it is
beneficial to participate in a sensible exercise program combining
both “Aerobic” and “Anaerobic” activities on a regular basis.
AEROBIC EXERCISE:
This
is defined as exercise “with oxygen.” The oxygen is used to produce
new energy so the exercise can be continued over long periods of
time (15 minutes or longer.) These exercises help achieve optimum
cardiovascular fitness and can help reduce body fat. Examples are
swimming, jogging, skiing, hiking, walking at a brisk pace, and
bicycling.
ANAEROBIC EXERCISE:
These
are exercises done in short, fast spurts. These exercises can help
to build muscle while improving speed, power and strength.
Examples of good Anaerobic Exercise are regular weight-training,
swimming 50 yards, running 100 yard sprints at a fast pace.
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