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How to lose weight | Weight Loss FAQ | Weight Management Tools | Weight Loss Cooking Recipes | Obesity
Planning Strategy for weight loss
Weight reduction goal balanced diet Exercise and weight maintenance
Weight Loss Diet Plan puts the following strategy into motion one step at a time.
Successful weight loss plan should include following:
1. Set realistic goals for weight reduction
2. Balanced diet intake
3. Exercise
4. Post dieting weight maintenance
Setting weight reduction goals
Caloric Intake Planning | Metabolism and weight loss
1. One should try to loose only about 5 to 10% of your current body weight, one to two pounds per week or reduce calorie intake by 500 to 1,000 calories per day.
Low and Very low Calorie diets (below 1,400 calories) per day (Very-Low Calorie Diets) should not be attempted without consulting professional health and nutrition experts.
2. After you have reduced your weight by 10%, try to maintain it for about six months through exercise and diet.
3. After six moths of weight maintenance, determine how much more weight you want to loose, by further reducing calorie intake and more vigorous exercise.
Dietary goals
What foods to eat?
Weight Loss Food Strategy | Weight Loss Diet Strategy
Foods for Weight Loss Program must meet five point criteria
1. Low Calories
2. Low Fat
3. High Fiber
4. High Protein
5. High Nutrition
How much of each food should be eaten and how often?
Always eat three main meals: breakfast, lunch, and dinner. In between every meal eat a snack.
2005 USDA Food Pyramid describes six food groups (Fruits, Vegetables, Grains, Milk, Meat/Dried beans, and oils). For a balanced diet you must eat from all these food groups. Once you have determined your caloric intake, we have provided a calculator to estimate servings in each food group Food Pattern Calculator .
The serving sizes are based on nutritional value and the calories, so you don't have to count calories.
How to cook and prepare foods?
Weight Loss Recipes Cooking | Weight Loss Sample Daily Menu
Weight Loss Sample Menu Chicken Chili | Weight Loss Sample Menu Vegetarian India
Exercise
Walking is an excellent form of exercise for the beginners. Once you have built the endurance, you can add more vigorous exercises.
Exercise strategy for Losing Weight | Exercise Myths and Facts about Losing weight
When to exercise for weight loss? | Walking Program (A mile within five weeks)
Daily Logs
We have provided downloadable tools to help you monitor your weight loss success
Download Weight Log This is a Excel worksheet with embedded graph to chart your weight loss. I recommend you weigh yourself once a week.
Download (Print) Daily Activity Log
This is a Word document to create your daily menu and keep track of your daily food intake. If you wish, we have also provided for you to note down your blood pressure, fasting glucose and time spent during exercise.
Miscellaneous Information and Tools
Simple Do's and Don'ts to lose weight
Basal Energy Expenditure Calculator
BMI (Body Mass Index) Calculator