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Diet Plan
A successful diet plan must integrate physical activity, behavior modification, and determination.  Old habits which have led to obesity of ill-health must be replaced with new habits which build self-esteem and well-being. 

Regular exercise must be part of a diet plan.  Physical activity helps to make you look good and feel good by burning calories and building muscle.  Anything which can be done to increase activity is helpful.  Park your car far away from the door to the supermarket.  Walk up or down stairs to your office.  Walk down the hall to deliver a message, rather than sending an email.  Pass on the golf cart and walk the next round.  Work in your garden.  Increase the intensity of your workout to burn more calories.  Incorporate some strength training or weight lifting to build muscle, which burns calories even at rest. 

Limit the time you spend staring at a screen to two hours a day.  Time spent watching television, playing video games, or surfing the internet is not contributing to your diet plan.

Avoid large portions of food when dining in restaurants.  Share the portion or take part home for another meal.  Trade carbonated sodas or sports drinks for water or low-fat milk.   

Eat five servings of fruits or vegetables a day.  Fruits and vegetables contain vitamins, minerals, and fiber and they will fill you up.  When you want a cookie or a sugary snack, eat a carrot or a piece of celery.

A balanced diet plan will include breakfast.  People who skip breakfast are not getting the energy they need to begin a productive day.  Skipping breakfast also might lead people to eat more later in the day.  Studies show that people who do not include breakfast in their diet plan register higher on the Body Mass Index

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