The Best Dieting and Weight Loss Programs and Techniques from Virginia to Californiaech

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Being Over Weight Can lead to

•heart disease

•diabetes

•cancer

•stroke

Being underweight

carries health risks, including nutritional deficiencies, weakened immunity, fatigue, and fertility problems for women. To avoid these issues, it’s important to find your proper weight range and maintain it through caloric balance.

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Waist Size

You can also assess your weight by simply measuring your waistline. To do this, wrap a tape measure around your bare stomach, placing the tape just above your hip bone. The tape should be snug on your skin but not tight.

Relax and exhale before measuring. A waist of more than 40 inches for a man and more than 35 inches for a woman is too high, according to the CDC, putting you at greater risk for health problems.

Two ways to modify your body weight involve changing how you eat and adjusting your exercise level. Because 1 lb. of body fat is equal to 3,500 calories, you need to burn off an extra 500 calories per day for seven days or decrease the number of calories you eat by 500 per day for seven days in order to lose a pound a week.

Eating an extra 500 calories a day will cause you to gain a pound a week. The American Heart Association (AHA) says that most people need both regular exercise and a balanced diet for proper weight management.

Weight management also depends on following a balanced, low-fat eating plan. Reducing extra calories is just as important as increasing calories burned.

The principles of a healthy diet that can help you manage your weight include:

•eating fruits and vegetables, whole grains, and low-fat dairy products

•eating lean protein such as chicken, fish, beans, and nuts

•avoiding cholesterol, salt, saturated fats, trans fats, and added sugars

Taking in fewer calories doesn’t always have to mean eating less food. By replacing higher-calorie foods with lower-calorie options, you can cut calories and still feel full, resulting in slow and steady weight loss.

Eating smaller portions can also help with weight management. According to the CDC, research shows that people eat more when given larger portions, leading to higher caloric intake.

When it comes to diet and exercise, making lifestyle changes is key to successful weight management.

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