| OCR Text |
Show height loss methods, hich is best? vou attempting to lose weight? I not alone. An estimated 70 V arLrweight Americans spend 10 a year in the war on fat. : be unsuccessful in getting the PjKnd keeping it off. n vou bet the odds in the K Zs game A permanent 0 m loss usually results only when make changes in your lifestyle. fA correcting faulty eating web as the availability and Stv of problem foods in your Sment. It also means the SJment of a persona physical Jorogram. You must also modify riptv of psychological factors such 'Sage and attitudes and values to exercise and food con- Zm You will need plan for good on A weight loss effort that does J contain these lifestyle changes will Lbly be short lived. To be permanent, and change your -style weight loss has to be gradual. Ivj the gimmicks. If a program L exceedingly Quick results or ids effortless it is a gimmick. It is i-siologically impossible for most Leto lose more than two pounds a S and maintain the weight loss. To get an estimate of the number of slories you burn each day multiply but ideal weight (not your present i'eight) by 15. To lose one pound per lKk subtract 500 calories or to lose 2 jpjjds a week subtract 1000 calories an this amount. Your daily total slories should not drop below 1200 for somen and 1500 for men because below lis amount, it is difficult to obtain vieqiiate nutrition. It is better to increase in-crease your rate of weight loss by increasing in-creasing your exercise rather than by iihering to an extremely low calorie ' Set. Research on low calorie diets has sloira that rapid weight loss is usually accompanied by an undesirable jccrease in muscle tissue and water. How can you tell if your diet is giving p good nutrition? One good way to saluale your diet for nutrition is by sig the basic 4 food groups as a guide to food selection. The basic 4 is as follows : 1. Milk group. Adults need 2 servings. A serving is 1 cup of milk, buttermilk, or yogurt or 1 ounce of cheese. Use skim or low fat milk for the fewest calories. 2. Meat group. Adults need a minimum of 2 small servings of cooked lean meat, fish, or poultry daily. Dried beans, nuts or eggs can be used occasionally oc-casionally as meat substitutes. The leaner the meat, the less calories it contains. 3. Fruit, vegetable group. Adults need a minimum of 4 Vfe cup servings daily. Most fruits and vegetables are low in calories, so you may add more to your diet. 4. Grain group. Adults need at least 4 servings daily. A serving is 1 slice of bread, or M cup of rice, pasta, or cooked cereal, or cup of dry cereal. These minimum daily recommended servings from the basic 4 food groups would supply about 1200 calories. Only a small amount of other foods, such as margarine, sugar or desserts could be used, or the calories will soon climb over 1200. The basic 4 recommendations recom-mendations mentioned above are for adults. Amounts needed for children, teenagers and pregnant or nursing women are greater, and they should not attempt weight loss unless under medical supervision. Many people can lose weight and improve their health by prudently pursuing the above recommendations on their own. However many people have long standing substantial weight problems and have been physically inactive for years. If you are one of these people you would be wise to secure the advice of your physician before beginning a weight control program and you would be much more likely to succeed with professional assistance. There are a number of weight control programs available for ' you at various community agencies, hospitals and universities. |
