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  Fitness > Weight Loss >  << Previous|Next >>
  Losing Weight Safely

If You're Overweight, Slim Down for Better Health
Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk.

Ask Your Doctor or a Health Specialist about Sensible Goals
Your doctor or other health worker can help you set sensible goals based on a proper weight for your height, build and age. Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking, most days of the week. The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat. There is some evidence through human trials that Chromium Picolinate may help better regulate insulin levels in those who regularly exercise 30 minutes or more, although there is no scientific basis for these findings.

Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods may not provide the other nutrients you need.

Tips for Cutting Calories and Fat
- Eat plenty of veggies, fruits, grain products like bread and rice.
- Eat only small, single servings of foods high in fat or calories.
- Drink less alcohol or no alcohol.
- Choose foods whose labels say low, light or reduced.
- Choose 1% or skim milk products and reduced fat cheeses. 
- Replace ice cream with fat-free frozen yogurt.
- Replace sour cream with fat-free or low- fat plain yogurt.
- Make sure fish, poultry and meat are lean. Trim skin and fat.

Eat a Favorite Rich Food, Sometimes
that may keep you from craving it. But eat only a small amount. Make sure your other foods that day are low in fat and calories. Eat a wide variety of foods Variety in the diet helps you get all the vitamins and other nutrients you need.

Watch Out for Promises of Quick and Easy Weight Loss
Fad diets aren't good because they often call for too much or too little of one type of food. As a result, you may not get important nutrients you need daily. Remember, if it sounds too good to be true, it probably isn't true.

What About Diet Pills?
Diet pills you buy without a prescription won't make a big difference in how much you lose each week or how long you keep the weight off. If you do use them, read the label carefully. Because of possible side effects, like high blood pressure, never take more than the listed dose. Also, be careful about taking cough or cold medicines with diet pills you buy without a prescription. These medicines may contain the same drug used in diet pills, or a similar drug with the same effects. If you take both products together, you may get too much of the same type drug. This can hurt you. Before taking a cough or cold medicine while using diet pills, ask your pharmacist if it's OK. Prescription diet pills may help some people. If you use them, follow the doctor's directions carefully. Exceeding the recommedations of any prescribed medication will not increase its effectiveness and can be extremely dangerous for your health.
Reference Source 24,69
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