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Focus On Nutrition
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Previously Asked Questions
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What is the healthiest approach? I'm 5 feet 3 inches tall and weigh 170 pounds, and am desperately seeking a fitness and diet plan that will help me lose weight and get in shape. I would like to lose 15 pounds by Christmas and finally get out of my size 16 clothes.
Answer
The safest rate of weight loss, which is also associated with long-term weight maintenance, is approximately one to two pounds per week. And remember weight loss doesn't always follow a smooth pattern of one pound per week. Some weeks you may lose two pounds, others you may lose none.
Keep a food diary for several days to become aware of current eating patterns and total calorie and nutrient intake. You may be surprised that much of the food you are eating is healthy. It may be a matter of identifying the high calorie/high fat foods and emotional triggers that stimulate you to overeat, then modify your responses to these triggers.
Any physical activity you can build into your day will also help. Consider beginning a simple walking program. Try walking 15 to 20 minutes every day. Don't worry about pace, just establish the habit. As you progress, increase the amount of time to 30 or 40 minutes. Add resistance training (e.g. weight lifting) twice a week to maintain muscle as you lose fat.
Exercise generally increases muscle weight and blood volume while helping the body shed fat weight. This means your body composition will be changing for the better, but it may not be reflected on the scale. Focus on daily eating and exercise goals and don't get caught up in how much weight you're losing. This will encourage a long-term commitment to a healthy lifestyle that won't end at Christmas.
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