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÷ Determine with the help of
your physician how much
weight has to be reduced.
÷ Set several short term
realistic goals .
÷ Reward yourself each time
you make progress (Not
food items).( Like I will buy
a new sandals if I reduce
this much pounds or Kgs)
÷ Even small weight losses
have shown to be
beneficial.
÷ Make gradual changes in
eating habits. (The human
body reacts negatively
when calories are reduced
by slowing 

. This makes weight
loss harder.)
÷ You will lose weight when
you burn more calories than
you consume. Hence eating
less and being more active
 help in losing weight.
÷ Sound eating habits keep
you out of putting on
weight.
÷ Stay motivated to lose
weight.
÷ Slow weight loss is the
safest and most effective. (
one to one and half pound
per week).
÷ Gradual weight loss,
promote long term loss of
body fat.

÷ A person who is moderately active needs daily,

33 calories per kg of body weight to maintain his
weight .
÷ Reducing calories intake by 300 per day and
increasing the physical activity to burn 200
calories per day results in weight loss of 400
Gms per week.
÷ To satisfy basic nutritional needs eat a variety of
foods every day. Choose from each of the five
food groups milk, meat, fruit, vegetable and
cereals. Balanced food plans encourage
making wise choices about everyday food
 choices. This type of diet helps to stay at your
proper weight for life.
÷ Allow for an occasional treat.
÷ Evaluate your eating pattern.
÷ Try to cut down on foods high in fats and sugar.
÷ Most successful weight ± loss plans stress on
reduction in both calories and the amount of fat
eaten
Ñ 

   :
1. Determine the type of physical activity that suits
your life style.
2. Regular aerobic exercise like brisk walking,
jogging or swimming, is a key factor in achieving
permanent weight loss and improving health
3. Health experts recommend exercising 30
minutes or more on all, days of the week for
maximum benefits. The exercises should be
moderately vigorous to be most effective but not
exhausting.
4. Incorporate few simple measures to burn
calories effectively. Like- taking an after dinner
walk, using stairs instead of escalators or
elevators, parking the car farther away to have a
longer walk etc.
 D. Exercises also improve sense of well being
,decreases stress and decreases appetite in
some.
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1. Fry or sauté foods in a non-stick cook wear
with low-calorie fat.
2. Baking or boiling is recommended instead of
frying.
3. Eat high-fiber foods.
4. Use sugar substitutes while sweetening foods
and beverages.
5. Opt for light menus in restaurants, or purchase
low-calorie or reduced-fat products at the
grocery store.
6. Never skip meals. Eat three to six times a day in
smaller portions to avoid getting hungry.
7. Use a smaller plate at mealtime to satisfy your
psychological need to see a full plate.
8. Eat and chew slowly. Stop eating before you feel
full. (It takes 20 minutes for the stomach to tell
the brain that it is full!)
9. Weigh yourself on a regular schedule, but don¶t
become a slave to your scale.
10. Reward yourself with pleasures other than
food--buy some new clothes, get a different hair
style, see a movie, visit a friend, etc.
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