First Steps out of Weight Problems , livre ebook

Lion Hudson - E Francis Catherine

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47 pages

English

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Description

First Steps Out Of Weight Problems is a back-to-basics guide packed with practical advice for anyone struggling with their weight. You'll learn to calculate how many pounds you should lose (or gain) for good health, and discover the facts about why weight gain occurs and how you can reverse it. The book explains different approaches to slimming, and their pros and cons, and you'll learn how, by understanding how your body works, you can achieve a healthy size through simple changes to your diet and activity levels. There are also clever tips for boosting your weight loss, tried-and-tested strategies for maintaining your motivation, and advice for keeping the extra pounds off for good, plus lots of helpful tips from successful slimmers who've achieved their goal weight.

Informations

Publié par	Lion Hudson
Date de parution	17 février 2012
Nombre de lectures	0
EAN13	9780745958743
Langue	English

Informations légales : prix de location à la page 0,0250€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Why this book?
Are you struggling to lose weight? Have you tried diets before but given up? Are you concerned about the long-term health implications of being bigger than you want to be?
If so, this book is for you. This is not another get slim by next Friday wonder cure. You may have tried those - they don t work and are not sustainable. This book will give you the facts. It will help you to: understand why you put on weight find a diet and exercise plan that suits you and your lifestyle lose weight slowly and sustainably - and keep it off.
This book has all you need to know for a new slimmer and healthier you!

All advice given is for information only and should not be treated as a substitute for expert guidance
Copyright 2012 Catherine Francis This edition copyright 2012 Lion Hudson
The author asserts the moral right to be identified as the author of this work
A Lion Book an imprint of Lion Hudson plc Wilkinson House, Jordan Hill Road, Oxford OX2 8DR, England www.lionhudson.com
ISBN 978 0 7459 5538 4 (print)
ISBN 978 0 7459 5874 3 (epub)
ISBN 978 0 7459 5873 6 (Kindle)
ISBN 978 0 7459 5875 0 (pdf)
Distributed by:
UK: Marston Book Services, PO Box 269, Abingdon, Oxon OX14 4YN
USA: Trafalgar Square Publishing, 814 N. Franklin Street, Chicago, IL 60610 USA Christian Market: Kregel Publications, PO Box 2607, Grand Rapids, Michigan 49501
First edition 2012
10 9 8 7 6 5 4 3 2 1 0
First electronic edition 2012
All rights reserved
A catalogue record for this book is available from the British Library
Typeset in 10/13 ITC Sans Serif Cover image: Mike Kemp/Rubberball/Corbis
Contents

Cover

Title Page

Introduction

1 Do you need to lose weight?

2 Why are you overweight?

3 How weight loss really works

4 Eating to lose weight

5 Making your diet work for you

6 Why exercise matters

7 Making exercise work for you

8 More ways to boost your weight loss

9 Maintaining your motivation

10 Keeping the weight off for good

For the family

Useful resources
Introduction

Are you worried you have a weight problem? Have your friends, family, or doctor expressed concerns about whether your size is affecting your health? Is it damaging your confidence, self-esteem, and happiness? Perhaps you ve tried to slim down many times in the past and are losing hope you ll ever succeed.
If so, you re not alone. More than half of us are now overweight. Carrying excess pounds can dramatically affect your health and quality of life, and even shorten your life expectancy. However, you re not condemned to stay that way for ever. Armed with a little knowledge and determination, you can get back to a healthy size - and stay that way.
Back to basics
Obesity has become big business. A glance at the slimming section of your local bookshop may leave you bewildered by all the different diets and exercise plans on offer, each claiming to hold the key to effortless weight loss. Add to that countless advertisements for diet pills, meal replacements, and slimming clubs, and it s easy to be overwhelmed and feel like giving up before you start.
This book is designed to take you back to basics. Forget the gimmicks, fads, and trendy diets. This beginner s guide will explain the simple facts of how you ve gained the unwanted pounds - and how you can lose them again, through easy changes to your diet and activity levels. It will guide you, step by step, through losing the weight healthily and sensibly, in a way that suits your lifestyle.
It s time to take charge
By understanding how your body works, you can take control of your size. This book will help you calculate how much weight you really need to lose (or perhaps why you don t need to lose any at all). You ll learn how to work with your body to whittle away the extra fat and reach your ideal size. Not every suggestion will work for you, because you re an individual - you can pick and choose the methods that suit you best.
Beating a weight problem is never easy - it takes commitment, and from time to time you ll fall off the wagon. So look out for lots of practical, tried and tested strategies to boost your motivation and keep you on track. There are also tips to boost your body s ability to release fat stores more efficiently, and once you reach your ideal size, you ll have the tools to keep the weight off for good.
There are also encouraging stories from fellow slimmers who ve beaten their diet demons and are now enjoying a new healthy life. If they can do it, so can you!

Weights are given in stones/pounds and kilograms. A conversion table for stones to pounds can be found at the back of the book.
Dress sizes are UK sizes. A conversion chart for USA/Canada and Australia/New Zealand is included at the back of the book.
1
Do you need to lose weight?

If you re overweight, you re not alone. Here in the Western world, we re currently undergoing an obesity epidemic . In the UK, more than half of adults are overweight, and a fifth are obese - that s nearly tripled since 1980. In the USA and Australia, the situation is even worse - over 60 per cent of the adult population are overweight, and over a quarter obese. Weight problems are also on the increase in children. Even our pets are developing weight-related health issues!
Being oversized isn t something you should feel guilty or ashamed about, as modern lifestyles make it very easy to pile on the pounds. However, carrying excess weight can dramatically affect your health, quality of life, and self-esteem. In fact, obesity is now one of the leading preventable causes of premature death. So congratulations on deciding to take action and tackle your weight problem.
Mythbuster
Only greedy, lazy people are overweight.
As mammals, we re programmed to eat and gain weight when possible, to get us through famines and leaner times. However, in our modern Western world, food shortages are rare, and the constant supply of high-calorie, high-fat foods, combined with increasingly inactive lives, can easily lead to weight problems.
Why should you lose weight?
Your motive for shedding the excess pounds may be more about how you look than how you feel. It s certainly true that slimming down can do wonders for your confidence and self-esteem. However, perhaps more importantly, maintaining a healthy size has countless benefits for your health and quality of life. If you re overweight or obese, getting back into your recommended weight range can: lower your risk of heart disease, high blood pressure, stroke, type 2 diabetes, and high cholesterol. Men are particularly at risk of cardiovascular diseases, because of where they tend to carry fat on their bodies. If you already have these conditions, losing weight can improve them, and you may be able to lower your dose of medication or even stop taking it altogether; reduce your likelihood of developing kidney disease, gout, gallstones, fatty liver, and certain cancers, including breast, womb, and colon cancer; improve your mobility and lower your risk of osteoarthritis, back and joint problems, and your likelihood of needing a hip or knee replacement later in life; boost your energy levels and make it easier to be active without becoming exhausted and short of breath. You may also sweat less; improve your sleeping patterns and reduce sleep apnoea (when disturbed breathing wakes you regularly throughout the night, leaving you exhausted during the day). Losing weight can also reduce snoring (your partner will thank you for that!); boost your libido and improve your sex life; reduce your risk of stress incontinence (leaking urine when you laugh or cough); improve fertility (in both men and women) and boost your chances of conceiving. For women, being a healthy weight will help regulate your menstrual cycle and, if you become pregnant, lower your risk of having preeclampsia, birth complications, or a Caesarean section.
Even losing a modest amount of weight can significantly improve your health and well-being and add years to your life expectancy. So, what are you waiting for?
What people say
At 17st 4lb (110kg), I found my job as a junior school teacher a real struggle. I had no energy and was often breathless. I suffered joint pain. I was going to the toilet several times a night and my doctor warned me I was in danger of developing type 2 diabetes. Taking out a pen and paper, I wrote a list of reasons for wanting to be slim, such as improving my health, being able to run up the stairs without feeling ill, regaining my self-respect, and being able to wear nice clothes. Seeing my thoughts in black and white gave me the incentive I needed to get started on my weight loss plan.
Maggie, 28, now 9st 2lb (58kg) and size UK12

Over to you!
Like Maggie (above), take a few minutes to write down all the reasons you want to lose weight. Include current and potential health concerns, being happier with how you look, improving how you feel about yourself, and how being a healthier size may enhance your working life, relationships, and quality of life. Are you ready to tackle your weight problem, once and for all?
How much weight should you lose?
Perhaps you ve been told by your doctor to lose weight for your health. Maybe family and friends say they re concerned about your size. Or maybe you re simply sick of not liking what you see in the mirror and finding it difficult to do the things you want.
On the other hand, women are constantly confronted by images of ultra-skinny celebrities and models in magazines, TV, and advertising, and men are also increasingly under pressure to achieve a gym-honed six-pack. This can lead to unrealistic expectations of what s normal and many of us believe ourselves to be fat when we re nothing of the sort. This can contribute to eating disorders such as anorexia and bulimia, and problems such as body dysmorphia, where people see themselves differently to how they truly are.
So, first of all, let s work ou