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WeightLoss
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Table Of Contents
There are tonsof reasonswhyobese oroverweightpeople trytolose weight.Some wanttobe
healthier,tofeel andlookbetterwhileotherswanttohave more energytoaccomplishtheirdailytasks.
No matterwhatthe reasonis,healthyweightmanagementandsuccessful weightlossdependon
sensible goalsaswell asexpectations.If yousetgoalsforyourself,itisnotimpossible to meetthemand
have the chance to maintainyourweight.

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Anyone canlose weighteffectively.Gettoknow all yourneededinforma
Chapter1:
WeightLossResolutionsBasics
Synopsis
Weightlossisthe term thatis on manypeople’sminds.Some needitformedical reasonsandothersfor
aestheticpurposes.
While there are manysolutionsavailableintoday’smarketandadvice canbe foundeasilyoverthe
internet,achievingweightlossgoalsistotallyadifferentmatter.People struggletolose weightmainly
because of wrongexpectationandmisguidance due tothe differentproductmarketing.

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Before yourushand start on yourweightlossplan,considerthe weightlossbasicsfirst.
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The Basics of WeightLoss
Decreasingone’spounds isone aspectof aneffective andsuccessful weightloss.Thisisthe mainidea
that everyone canrelate to.Itis alsomeasurable andcanbringvisible results.The words“weightloss”
conveythese notions.
Losingweightrevolvesonvariousimportantaspectsincluding
restoringandimprovingone’shealth,stayingonthe track to achieve all yourweightlossgoals,and
transformingandkeepingaleanerbody.Foryouto achieve successful weightloss,youhave tokeepin
mindthe weightlossbasicprinciples.Theseincludethe following:
· Lose fat

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· Stay motivated
· Gain muscle
In orderfor youto be successful,youhave totake note that youneedto make extraeffortasthere’sno
shortcutin sheddingthose unwantedpoundsof yours.
Lose Fat: DietsCan HelpYou
Eatingcorrect and healthybalanceddietisimportantwhenlosingweight.Choose andfollow adietthat
isrich in fiberandproteinandlowinrefinedcarbohydrates.
Once you have increasedyourintake of fiberandprotein,youwill loseyourweightgraduallyandyour
strongmuscleswill develop.Also,if youconsume lessrefinedcarbohydrates,yougetridof piling
calories,whichdon’tprovide the needednutrientsof yourbody.

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Gain Muscles:Do Some Workouts
Whenlosingweight,gainingmuscle canhelp.Itisbecause fatwill be burnedtoprovide youthe right
youthe rightenergyinwhichmusclesrequire instayingalive.It’sinterestingtonote thata poundof fat
requiresonlythree calorieswhile apoundof muscle needs75-150 calorieseverydaytowork.
Therefore,if youwanttosee resultswhenlosingweight,it’simperativethatyoudoworkouts.
You can consideranyexercisesorworkouts.But,anaerobicandaerobicexercisesare essential foryour
bodyto work harder.For betterresults,alteryourexerciseroutinestomaintainthe stimulationof your
body.
Some considerweightlossprogramsjusttodoworkouts.There are evenotherswhoenroll toa gym
class.You don’tneedtospenda huge amountof moneywhendoingworkouts.Youcando workoutsat
your home.Justchoose those exercisesthatwillnotrequire gymequipment.
Whendoingworkouts,take itseriouslyandstickonyourplan.Learn to be motivated.Exercising
regularlywithconsistencyand
commitmentisamust. Do notmake mistakesandexpectforquickresultslike mostpeople do.Youhave
to take note that it alsotakestime tosee results.

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StayingMotivated
It isvital to accept that weightlossdoesnothappenquickly.Losingweightisajourneyinwhichyou
needtomonitoryourprogress.Withthis,youwill be able tosee resultswhile beingmotivatedwithyour
plan.
Losingweightmaybe easyfor some because of usingmagicpills.But,if youwantto improve your
overall healthandmaintainahealthyweight,thenstaymotivatedandgetgoingas thiscan make a
difference.
Chapter2:
Use Walks
Synopsis
Anyone canbe able to lose weightdependingonthe intensityanddurationof theirwalkingaswell as
theirdiet.Thatis the reasonwhymanyexpertsadvisedoverweightpeopletouse walksasthiscan be a
great part of theirweightlossjourney.However,thisdoesnotmeanthatyouneedtostop eatinga
healthybalanceddiet.Youstill needtosticktoyour weightlossplan.Walkingisjustabonusforthose
whowant to see resultsinnotime.

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WalkingAsa Bonus toYour WeightLossJourney
Some people saythatphysical activitieslikewalkingare notimportantwhentryingtolose weight.But,
the truth is,usingwalksforyour weightlosscanhelpyouarrivedatyour desiredresults.
If you consideradding30 minutesof briskwalkingtoyourdailyactivity,youwouldburnabout150
caloriesdaily.Foryouto lose apoundeveryweek,youneedtogetridof 500 calorieseachday.Of
course,the more you spendyourtime walkingandthe quickeryourpace is,youwill be able toburn
more calories.
In orderfor youto be successful tolose weightthroughwalking,youneedtomaintainthe intensityof
your exercise atavigorousor moderate level.Whenitcomestoweightloss,the longeryouwalkorthe
more intense youwalkingexercise is,the more caloriesyou’llburn.However,youhave totake note that
balance isessential.
If you are newtophysical activityandregular exercise,youcanstart at a low intensityandincrease it
gradually.Once youhave succeededinlosingweight,youshouldnotremove yourwalkingexercisesin
your dailyroutine asthiswill helpyoumaintainyourweight.Asamatter of fact, studiesshowedthat
people whoare maintainingtheirweightforlongtermalwaysconsiderregularwalks.So,keepon
walkingandensure tofollowahealthybalanceddiet.
Guide OnHow to Use WalkingForYour WeightLoss

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As mentionedearlier,walkingalonewill nothelpyoulose weightsuccessfully.Youstill needtoconsider
eatinga healthydietasthiscan letyouachieve all yourweightlossgoals.
Most people whoare tryingto lose weightfindithardtostay on the course.Throughthisguide,youwill
be motivatedinlosingweight.
1. KeepTrackon Your Diet
The bestkeyfor youto avoidovereatingistokeepontrack on whatyou are eating.Itmay seemtobe a
simple task,butmanagingyourdietcan be challenging.If youdon’twanttoruinyour weightlossgoals,
thencreate a record of whatyoueat or drink.Keepingarecordof the caloriesof yourfoodscan alsobe
a good idea.Inthisway,you will be able tomaintainyourweight.
2. Measure Your Walks
There are differentwaysto monitoryourwalksorhow far youhave walked.Trackingdistance willallow
youto compare routesandcan assistyou inincreasingyourdistance thatcan alsoletyouburn more
calories,whichiscrucial if you’re walkingtoshedextrapoundsof yours.

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3. Keepa WalkingLog
Keepingawalkinglogisalsoimportantlike havingafoodlog.Thiswill helpyoutobe motivatedinlosing
weight.Otherthanthat,your walkinglogwill allow youtotrack yourprogressas yougraduallyincrease
the intensity of yourwalks.
Chapter3:
Use FruitsRichin VitaminC
Synopsis
Recentstudiessuggeststhatyouwill be more successful withyourweightlossif youwill eatmore fresh
citrusand some vegetablesandfruitsthatare richin VitaminC.Itdoes not meanthat VitaminCisthe
newwonderdrugfor weightloss,butexpertshave discoveredthatconsuminganinsufficientamountof
Vitaminmayhinderone tolose weight.

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Gettingto KnowMore aboutVitaminC
VitaminCisnot justhelpful infighting colds.If youneedtolose weightforwhateverreasons,this
vitamincanhelpyou.Didyou knowthatfruitsthat are highinVitaminCcan letyou burnmore fats?
What Is VitaminC?
VitaminCisalso referredtoasan ascorbic acid.It’sa water-solublevitaminwithanantioxidantfunction
inone’sbody.Thisjustmeansthat thisneutralizesfree radicals,whichcancause damage to cells.
Vitaminsthatare water-soluble are notstoredinone’sbody.Withthis,youneedtoconsidertakinga
freshsupplyof these everyday.Otherwise,youwillbe atriskof developingadeficiencythatcanleadto
some healthissuesovertime.Unfortunately,one’sbodydoesnothave the capabilityof producing
VitaminC.So,it isimportantto ensure thatyoutake thisnutrientadequately.
VitaminCand WeightLoss
If you considerjuicingrecipesforyourweightloss,youwillgetresultsif youwillincludefruitsthatare
rich inVitaminC.

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Researchersare searchingforfruitsandvegetablesrichinVitaminC thatcan increase yourrate of
burningfatsduringexercise.So,eatsome anduse themforyourjuicingrecipes.
You can consideranyfruitsthat are rich inVitaminC.If youdon’thave any ideawhichone isbestsuited
on yourweightlossjourney,thenaskforassistance fromexperts.Also,if youhave allergiesonsome
fruits,betterconsultyourphysicianandaskforan advice aboutthe right fruitsthatyou can use.
Chapter4:
SwitchOutTrans Fat For HealthierFats
Synopsis
For several years,doctorsandnutrientshave preachedthatlow-fatdietsisthe bestkeytosuccessful
weightloss,preventinghealthproblems,andmanagingcholesterol.
That is whyitis essential foryoutohave ideasaboutswitchingouttransfat(bad fat) to healthierfat.It
isbecause bad fatscan increase yourhealthriskswhile goodfatscanprotectyour overall health
condition.Infact,healthierfatsare importanttoemotional andphysical health.

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Eliminate TransFatsFrom Your Diet
Trans fats are normal fat moleculesthathave beentwistedaswell asdeformedduringaprocess,which
iscalledhydrogenation.Inthisprocess,liquidvegetable oil iscombinedandheatedwithhydrogengas.
Partially,vegetableoilsthatare hydrogenatedwill make themlesslikelytospoil andmore stable,which
isgood forall foodmanufacturersandnota good thingforyou especiallyif youare maintaininga
healthyweight.
Trans fats are not healthy.Evenasmall amountof themis unhealthy.The reasonbehinditisthatthese
fatscontribute toseveral majorhealthproblemslike cancerandheartdisease.
Trans Fats Sources
Whentalkingabouttrans fats,manypeople thinkof margarine.Well,itistrue that there are several
margarinesthatare loaded withthese fats.However,the mainsource of transfatsin the Westerndiets
comesfromsnack foodsand commercially-preparedbakedfoods.
· BakedGoods – crackers, cookies,pizzadough,pie crusts,muffins,andotherbreadsincluding
hamburgerbuns.
· Snack Foods – corn,candy, tortillachips,potato,microwaveorpackagedpopcorn.

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· FriedFoods – French fries,chickennuggets,hardtacoshells,doughnuts,andfriedchicken.
· Pre-MixedProducts –pancake mix,chocolate drinkmix,andcake mix.
· SolidFats – semi-solidvegetableshorteningandstickmargarine.
Be a Trans Fat Detective
Whenshoppingforyourmonthlyorweeklyfoods,alwaysconsiderreadingthe labelsandcheckoutif
there isa presence of transfats inthe ingredients.There are some foodsthatcome withnotrans fats
label,theiringredientsmightbe asuspect.
Whenit comesto purchasingmargarine,choose the versionslikesoft-tubandensure thatthe products
come withzerograms of thisbad fat.If you are usedtoeatingout,set aside biscuits,some bakedfoods
and friedfoods.Avoidthese foodsunlessyourchosenrestaurantdoesnotuse transfatwhenpreparing
theirmeals.Inadditiontothat,ask the counterpersonor serverof whattype of oil usedtocook the
foods.If theywill use transfats,youcan ask themto prepare yourfoodswitholive oil instead.
If you to getrid of trans fats successfully,avoidingfastfoodisone of the thingsthat youneedto do.
Most states don’thave labelingregulationsforfastfoods.Infact,thiscan advertisedascholesterol- free
if the foodsare cookedinvegetable oil.

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How to Choose HealthyFats
Withthe numeroussourcesof dietaryfats,the optionscanbe confusing.But,the bottomline istogo
withthe goodfats, whichwill offeryoutonsof weightlossandhealthbenefits.
If you’re concernedaboutthe healthof yourheart or yourweight,insteadof avoidingfatonyour diet,
try to replace the badfats like transfatswithhealthierfats.Thisjustmeansthatyouwill needtoreplace
some of your meatwithlegumesandbeanswiththe use of olive oil.
· Eliminate TransFatsfrom Your Diet.If youare goingto a grocery store,alwayscheckthe labelsfor
youto knowthe amountof trans fats of what youare goingto eat.Plus,limitfastfood.
· LimitYour Intake of Bad Fats Like SaturatedFats.You can limitsaturatedfatsthroughcuttingback
full-fatdairyproductsandredmeat.The bestalternative for redmeatisfish,beans,nuts,andfishif
possible.Moreover,switchtolowfatversionsof milkorfull-fatdairyfoods.
· ConsiderEatingOmega-3Daily.The bestsourcesof Omega-3are walnuts,fish,canolaoil,soybean
oil,groundflax seeds, andflaxseedoil.

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How Much Fat is Too Much?
The amount of fat that istoo much formaintainingahealthyweightdependsonyourweight,age,
lifestyle,andyouroverall health
condition.So,if youdon’tknowhowyouwill measure yourfatintake,talk tosome expertsormake
your ownpersonalizedfatlimit.Withthis,youwill notbe able tolimityourself,butalsoyouwill be
reducedbadfats graduallywithoutthe needtoconsiderotherways.Plus,thiscanleadyouthe pathof
takinghealthierfats.
Trans fats are not justone of the bad fatsthat you shouldavoidwhenlosingweight.Saturatedfatsare
alsoa kindof fat,whichare foundinvariousanimal products.Reducingthisbadfatcan alsoletyou
achieve weightlossgoalseffectively.
Chapter5:
ReprogramYour Mind aboutPortionSizes
Synopsis

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In weightloss,eatingthe rightportionsize isessential.However,manypeople whoare tryingtolose
weightfindithardto control foodportionsizes.Well,itisreallytoughatfirst.But,once youhave
learnedhowtocontrol it,you will be able tomake some changesonhow youeat andwill letyouthink
of foodportionsasa tool to lose weightsuccessfullyandeatina healthierway.
It may be impossible tomeasure eachmorsel that passesonyourlips.However,itisagreat ideatostart
measuringbeveragesandfoodsuntil you’vegotthe feelingforconsideringrightportionsizesforyouto
lose weight.
Withthe millionsof foodsoutthere,youmightbe surprisedthatasingle servingortwoservingscan
make a difference.So,learnhowtoreprogramyourmindabout portionsizesasthiscan playa huge role
inweightloss.
UnderstandingPortionSizes
People oftenrelateservingsizestothe amountof particularfoodsthat are placedontheirplateslike at
restaurants.Unfortunately,that’snotwhatportionsizesare.More oftenthannot, portionsthatare
servedare not reallythe true servingsize.Thatisthe reasonwhysome findittoughto control portion
sizes.
Many people don’toftenmeasuretheirfoodsevenwhenathome.Usually,theyguesswhatone serving
of fooditemis.Due to this,some don’tunderstandthe meaningof true portionsize.

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For youto knowmore about portionsizes,trytomeasure the serving size of yourfoods.Inthisway,you
will notbe able to control yourcalorie intake,butalsoyoulearnto watchportionsizes.
General Rule of ThumbWhenPlacingPortionsOnYourPlate
There are variouswaysonhow youcan control portions.Some of these are the following:
· The size of a baseball ora fistof a womanisequal to a servingof fruitsandvegetables.
· A roundedhandful isaboutthe same as a half cup of pasta or cookedrice.
· The size of cards’ deckis approximatelythree ouncesof meat,whichisacommonservingsize.
· The large egg’ssize orgolf ball isabout one-fourthcupof nuts.
· A computermouse hasthe same size of a small potato.

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Aside fromthose mentionedways,measuring isstill consideredasthe bestwayto make sure that you
are eatingthe rightportionsize.Once you’ve measuredyourfoodsforthe meantime,youcan
guarantee thatyou are gettingthe rightservingsize.
If you are notsure if yougot the right size,tryplacinglessonyourplate.Then,if youare hungry,gofor a
2nd half portionforyou to be sure.
Chapter6:
Change Your Mindabout Saltand Use FreshHerbs
Synopsis
Saltdoesn’tcause yourbodyto lose or gainfat. Asa matterof fact,saltdoes not have any amountof
calories.However,consuminghighamountof saltmayresultto temporaryweightgain.Itisbecause this
causesyour bodyto keepwater.Onthe otherhand,if you consume lesssalt,yourbodymaylose some
weightbecause yourbodyexpelswater.
It iskindof interestingtonote thatmost crash dietsthatboastquickweightlossdependonfoodswith
no or little saltcontent.But,thisdoesnotmeanthatyou will remove saltonyourdiet.Youcan always

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saltif youwantto. However,if youwantto see immediateresults,whynotconsiderusingfreshherbs
than salt?In thisway,youwill notjustbe able to lose weight,butalsoyouwill have ahealthierweight.
Why Change Your Mindabout Salt?
Althoughsaltisan essentialpartof one’sdiet,eatingtoomuchof thiscan be harmful.Infact,statistics
showthat majorityof Americanseattoomuch salt.For yourbodyto functionproperly,youneedto
consumer500 mg each day.
What SodiumDoes
It isnot necessarytoremove saltfromyourdiet.Expertsstill adviseddieterstouse thisinorderforyour
bodyto workproperly.Sodiumisanelementthatbalancesyourbodyfluid,playsapart incontractionas
well asrelaxationof muscles,andtransmitsnerve impulses.
However,toomuchamountof sodiuminyourdietmayhave a
negative effectinone’sbody.Thisholdsandattractswater,whichleadtoincrease bloodvolume that
makesyourheart to workharderthan it usedtobe.

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UsingHerbs For Your WeightLoss
In today’smodernworld,mostfoodsfoundinthe marketare unhealthy.Thatisthe reasonwhyyou
needtobe wise whensearchingforfoodsthatwill suitonyourdietandwill leadyoutoweightloss
results.If youthinkyougot the rightingredients,addingfreshherbsonyourdishcanmake a difference.
There are tonsof freshherbsoutthere thatyou can use.Some of theminclude:
· Parsley
· Basil
· Oregano
· Cumin
· Thyme
· Rosemary
· Chives

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· Black pepper
· Nutmeg
· Cinnamon
· Paprika
· Chili Powder
Each of these can eitherbe savoryorspicy.There are several thatare sweet.There are herbs,whichcan
be pairedwithfruitsforspicesandhealthy dessertsthatwill addflavoronyourhealthydiet.These
herbscan be foundeasily.Youcan findthemat the nearestlocal store inyourarea.
GettingStartedWhenUsingFreshHerbs
Some people whoare usedtoartificial foodsmightthinkthataddingthese foodscanbe challenging.Of
course,itcan be difficulttostart

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withherbsespeciallyif youhaven’tconsideredthesekindsof foodsforalongtime.Inorder foryou to
be successful withthese herbs,here are some tipsthatyoumay consider:
· Get FreshHerbs.The fresherthe herbs,the greaterthe benefitswill be.Driedherbsstillhave
flavors,buttheydon’tcome withotherhealthyattributes.If youwanttouse freshherbs,justchop
themintosmall piecesandthenfollow the instructionsonyourowncookbook.
· Grow Your Own.Freshherbsare notcostlyas what otherpeople think.If youwanttoenjoysavings
and avoidhassle whenshoppingonagrocery store,thenstartgrowingherbsat your backyard.Through
this,youwill notjustbe able to save moneyonbuyingherbs,butalsoitwill be mucheasierforyou to
cook yourrecipesregularly.
Addingfreshherbsonyourdietisa good idea.However,before youdecidetoaddthis,make sure to
consultyourphysicianfirst.The reasonbehinditisthatthere are some people whohave allergieswith
herbs.Therefore,if youdon’twanttoface any inconveniencewhenlosingweight,thenfindoutwhich
herbsare bestsuitedforyou.
Chapter7:
Change Your Viewabout Whole Grains
Synopsis

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A dietthatis richin whole grainscanhelpinfightingyourbellybulgewhile decreasingthe riskof heart
disease.
A newstudyshowedthatpeople whofollowedweightlossprograms,whichincorporate whole-grain
breadsand cerealsare mostlikelytoachieve weightlossgoalssuccessfully.
In additiontothat,those people whoconsiderwhole-graindietexperiencedadropof about38% in CRP
or C-reactive protein,whichisaninflammation’sindicatorinone’sbodythatislinkedtoheartdisease.
Researcherssaidthatthe resultssuggestthatconsideringwhole grainsintoyourweightlossjourneycan
helpyouburnfat and reduce the riskof developingaheartdisease.
Whole GrainsVersusRefinedGrains
In a recentstudy,a groupof obese people withmetabolicsyndrome wasdividedinto2groups.
Metabolicsyndrome isacollectionof the riskfactors,whichincrease the riskof diabetesandheart
disease.

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Both groupswere advisedtocutcaloriesfora total of 12 weeks.But,one groupwastoldto take only
whole-grainsorwhole-grainproductswhile the otherwasaskednottoconsidereatinganywhole-grain
foods.
At the end,bothgroupsshowedweightlosssuccess.Bothhave experiencedadecrease intheirbodyfat.
However,peoplewhobelongtothe groupwhowill eatwhole grainsonlyhave reducedweightrapidly.
Theyalsoexperiencedotherbenefits.But,the personswhobelongtothe refinedgraingroupdidnot
getother benefits.
Whole GrainSources
If you are searchingfora source of whole grain,here are the several wholegrainsyoucanconsider:
· Whole wheat
· Oatmeal
· Popcorn

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· Brown rice
· Whole-graincorn
· Whole rye
· Millet
· Bulgur
· Triticale
· Wildrice
· Buckwheat
· Whole-grainbarley
· Sorghum
· Quinoa
There are alsowhole grainsthatyoucan addon your snacksor meals.These are:

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· Whole-graincerealslike toastedoatcereal
· Whole-grainsnackchip
· Using whole-grainflour
· Popcorn
Whole Grainson the FoodLabels
If you are tryingto lookforfoodsthat containwhole grains,choose foodsthathave the following:
· Bulgur
· Oatmeal
· Brown rice

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· Whole rye
· Whole oats
· Wildrice
· Whole wheat
· Whole-graincorn
If you encountersome labelssuchas“multi-grain”,“bran”,“crackedwheat”,“seven-grain”,“100%
wheat”,andsoon,theydon’ttypicallycontainwhole-grains.
You have to take note that coloris the basisof whole grains.There are some breads thatcan be brown
because of theiringredientsormolasses.If youwanttobe sure,check the nutritionfacts.
Chapter8:

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Don’tForgetthe Water
Synopsis
There are variousreasonswhyitisessential todrinkwaterwhenlosingweight.Forthatreason,don’t
forgetto drinkwateras thiscan helpyouachieve all yourweightlossgoals.
ReasonsWhyYou ShouldNotForgetWater forYour WeightLoss Resolution
One of the mainreasonswhyyoumust drinkwaterwhendietingisthatthiscanhelpyouavoid
dehydration.Initial weightlossiscausedbylossof water.Youneedtodrinka sufficientamountof water
for youto stay hydrated.
The processof burningfatsand caloriesalsorequiresasufficientsupplyof waterforyouwork
efficiently. Youhave tokeepinmindthatdehydrationreducesthe processof fat-burning.Once you
have burnedcalories,youcreate toxinslikeanexhaustcomingoutof yourcar. Due to this,waterplays
an importantrole influshingtoxinsoutof yourbody.

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If you try to weightlosstobuildabsandmuscles,waterhelpsinmaintainingmuscletone through
assistingmusclesintheirabilitytocontractand thislubricatesyourjoints.Withproperhydration,you
will be able toreduce muscle aswell asjointsorenesswhenexercising.
Many people are aware that a healthyweightlossrevolvesaroundhavingagoodamountof fiber.But
withoutwater,yourweightlosswillneverbe successful asyoumightexperience constipation.
Chapter9:
Use AffirmationstoStayon Course
Synopsis
Affirmationscanhelpyougetgoing.That iswhyit isimportantto use affirmationsforyoutostay on
course.Throughthese,achievingall yourweightlossgoalsispossible.All youneedistobe aware what
affirmationsare andwhattheycan do for youto be effective inlosingweight.
AffirmationsDefined

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Affirmationsare simplyanythingyouthinkorsay.People affirmwhattheyexpectinlife all the time with
theirbeliefsandthoughts.Forinstance,if youbelievethat losingweightisimpossible anddifficult,itwill
be.But, once youbelievedthatitcan be tough yetyoucan achieve it,thenitwill surelybe.Youhave to
keepinmindthatactionsfollowthoughts.So,withpositive affirmations,youractionswill alsobe
positive,whichwillallow youtokeepmovingforward.
Stayingonthe course isneveran easyjobespeciallyif youare surroundedwithtemptations.Thatiswhy
affirmationsare useful.Here are some of them:
· I will maintainahealthy balanceddiet.
· I will follow aparticulardietthatwill improvemyabilitytolose extrapounds.
· I will exercise1hour everydayand3 daysa week.
· I will walkmore toburn more calories.
· I will follow after6 eatinghabit.
.

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Chapter10:
The Benefitsof MaintainingA HealthyWeight
The benefitsof maintainingahealthyweightare many.Notonlyitimprovesthe qualityof life,butalsoit
boostsone’squantityof life.
Here are the mainbenefitsof maintainingahealthyweight
:
DiscomfortRelief

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Whensomeone hastocarry extrapounds,theiractive lifestyleisalsoaffected.Evenlosing5-10% of
your weightwillaidinreducingvariousachesaswell aspainsthatare associatedwith notbeingactive.
The extra poundsof yourbodymay cause more strainsonthe bones,muscles,andjoints,whichwill
cause themto functionharderthannormal just to move around.But,if your weightisless,yourbody
will be able toworkefficiently andwillavoiddamage,whichcanhinderapersonto do hisor her daily
activitiessuccessfully.
HealthierHeart
If your weightishigh,yourheartmightnot be able to doits workeffectivelyevenif youare resting.
However,if youmaintainahealthy weight,the amountof bloodthatisgoingto variousvital organsof
the bodywill increase,whichwill alsoallow yourhearttodo itsjobefficiently.
Maintainingahealthyweightalsodecreasesstrainsonthe heartandreducesone’sriskof heart attack,
angina,andhigh bloodpressure.
LowerRiskof Diabetes

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Basedfromsome researchand studies,overweightpeople are atgreaterriskto sufferfromDiabetes
Type II. If youhave alreadydiagnosedwiththismedical condition,itisimportant tolose weightasthis
will allowyoutocontrol itin a betterway.If you don’thave thiscondition,maintainingahealthyweight
will reduce the risksof Diabetes.
Cancer Avoidance
Expertssaidthat weightlossplaysahuge role toget ridof cancer. Losingweightwillnotjustprevent
cancer development,butalsothiscanlessenthe possibilityof developingvarioustypesof cancerthat
are knownnowadays.Accordingtosome studies,overweightwomenare more likelyproneto
gallbladder,breast, uterine,colon,cervical,andovarycancerwhile overweightmenmaydevelop
prostate,rectal,andcoloncancer.
PreventOsteoarthritis
Osteoarthritisisaconditioninwhichpatientssufferfromjointpaints.Due toexcessweight,many
people mightbe atriskof developingthiscondition.However,withamaintainedhealthyweight,this
disordercanbe preventedeasilybeforeitwill start.Along

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withexercise andahealthydiet,the bodyjointswill carryreducedweightandwill preventdamage over
time.
These are onlysome of the numerousbenefitsof maintainingahealthybodyweight.So,if youwantto
live healthierandavoidsome diseases,startlosingweightnow.