Go ahead from here that you want to get a healthy body weight and want to perfect

Go ahead from here that you want to get a healthy body weight and want to perfect

Obesity (a body mass index of 30 kg/m² or higher)

Your healthiest weight

Everyone needs a goal and we need positive reasons to achieve those goals. Even taking off a few pounds can provide you with cardiovascular benefits, so every step in the right direction is a step toward healthier living. Consider these reasons to work toward maintaining a healthy weight.

When your weight is in a healthy range:

• Your body more effectively circulates blood
• Your fluid levels are more easily managed
• You are less likely to develop diabetes, heart disease, certain cancers and sleep apnea.

The term obesity is used to describe the health condition of anyone significantly above his or her ideal healthy weight. Don’t be discouraged by the term. It simply means you are 20% or more above your ideal weight and you are not alone. Between 60 and 70% of Americans are either overweight or obese. Being obese puts you at a higher risk for health problems such as heart diseases, stroke, high blood pressure, diabetes and more.

Go ahead from here that you want to get a healthy body weight and want to perfect

you want to Losing Weight ? try this instead of this

you want to Losing Weight ? try this instead of this

Instead of ...	Try ...
Counting every calorie and fat gram	Keeping a food diary. Once you know what you are eating you may be able to reduce the amount without having to count every calorie. Try eating ½ portions.
Eating dessert after dinner	If you feel like you have to eat dessert, try eating dessert only after lunch, and choose a low-calorie dessert like fruit. The earlier in the day you eat high-calorie foods, the more time you have during the day to burn off those extra calories. (That doesn’t mean eat dessert after breakfast.) Refer to the “make trade-offs” section above.
Skipping meals to lose weight	Eating 4-5 smaller meals during the day. Eating every 3-4 hours helps control hunger. Just make sure that your smaller meals do not exceed your daily total calorie goals.
Starving between meals	Planing ahead and bringing healthy snacks with you wherever you go so you won’t be tempted to pick up something unhealthy on your way. Drink a tall glass of water to get you through a craving.
Tasting food while you cook	Resisting eating the food you are making until you are sitting at the table with a plate and proper portion sizes in front of you.
Stopping at the grocery store on the way home	Shopping after you eat. Never go to the store hungry or you’re asking for trouble. If you must go to the store before eating a meal make sure you have a healthy snack (see above) to eat before you get there to curb your appetite and reduce the likelihood of binge-buying.
Weighing yourself every day	Weighing yourself once a week. We recommend choosing the schedule that works best for you. If you have heart failure, you must check your weight every day to look for sudden changes.

If you feel you need extra support to lose weight,come here

If you feel you need extra support to lose weight,come here

If you feel you need extra support to lose weight, look for a weight-loss program that's been proven safe and successful. Look for a program that:

• Stresses a healthy eating plan (low in saturated fat, trans fat, cholesterol and sodium, with plenty of fruits, vegetables, whole grains, lean poultry, meat and fish, and fat-free or low-fat dairy).

• Includes daily physical activity.

• Gives you personal support from a group, buddy or dietitian.

• Does not deprive you of the foods you enjoy.
• 
  
• Has a system to help you keep track of what you eat and drink.

• Recommends a gradual weight loss of 1 to 2 pounds per week until a healthy weight is reached.

• If you're insulin-dependent, does not conflict with your diabetic diet. Talk to your doctor or diabetes educator if you have questions.

• Includes a maintenance program for keeping off weight

To lose weight, you need to? there's 5 Goals to Losing Weight

To lose weight, you need to? there's 5 Goals to Losing Weight

To lose weight, you need to burn more calories than you eat.

Every good weight-loss plan has the same two parts:

food and physical activity.

Wise food choices can help you eat fewer calories

 and daily physical activity helps you burn off some of the calories you consume.

You lose weight more easily and you're more likely to keep it off, too.

1. Keep portions smaller than your fist. It’s easy to overeat when you have too much food on your plate. Smaller portions help prevent overeating

Control your hunger with filling foods that are low in calories. Foods such as soup, salad, fruits and vegetables can help fill you up without adding a lot of calories.

2. Keep track of what you eat. When you keep track of what you eat, you're more likely to meet your food goals. Studies show that keeping a food log or diary helps people lose weight and keep it off.

2. Make trade-offs to reduce how much fat and sugar you eat. Foods high in fat and sugar are usually high in calories, too. But that doesn't mean you have to give up your favorite foods. Learn to make trade-offs instead. If you want to indulge in your favorite dessert, eat a lower-calorie meal.

2. Enjoy more physical activity. As you already know, regular physical activity is important for keeping your heart healthy. Increasing physical activity may help you lose weight and strengthen your heart at the same time.

you need to Lose Weight come here

you need to Lose Weight come here

Reduce calories in and increase calories out.

Losing weight means changing the balance of calories in to calories out.

 If we eat more calories than we need, we gain weight.

 If we eat fewer calories than we use, we lose weight.

So start with good information: you need to know how many calories you should eat each day for your individual level of activity, and then you'll need to find ways to stay within your limits.

To lose weight, you must use up more calories than you take in.

 One pound equals 3,500 calories.  To successfully and healthfully lose weight—and keep it off—most people need to subtract about 500 calories per day from their diet to lose about 1 pound per week

Four Ways to Deal with Stress (The 4Th one -Daily Relaxation)

Ways to Deal with Stress

Here are four simple techniques for managing stress

• Positive self-talk
• Emergency stress stoppers
• Finding pleasure
• Daily relaxation

We talked earlier about the 

Positive self-talk

Emergency stress stoppers

Finding pleasure

We now turn to the  4Th techniques Daily Relaxation

Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation.

Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.

Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel 

stress.

1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
2. Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
3. Inhale and exhale. Focus on breathing slowly and deeply.
4. Continue to breathe slowly for 10 minutes or more.
5. Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.

Four Ways to Deal with Stress (The Third one - Finding pleasure)

Ways to Deal with Stress

Here are four simple techniques for managing stress

• Positive self-talk
• Emergency stress stoppers
• Finding pleasure
• Daily relaxation

We talked earlier about the 

Positive self-talk
• Emergency stress stoppers

We now turn to the Third techniques

Finding Pleasure

When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress.

You don't have to do a lot to find pleasure. Even if you're ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.

Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.

• Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
• Take up a hobby, new or old.
• Read a favorite book, short story, magazine or newspaper.
• Have coffee or a meal with friends.
• Play golf, tennis, ping-pong or bowl.
• Sew, knit or crochet.
• Listen to music during or after you practice relaxation.
• Take a nature walk — listen to the birds, identify trees and flowers.
• Make a list of everything you still want to do in life.
• Watch an old movie on TV or rent a video.
• Take a class at your local college.
• Play cards or board games with family and friends.
• 
  
• We now turn to the 4th techniques Daily relaxation

Four Ways to Deal with Stress (The second one - Emergency stress stoppers)

 Four Ways to Deal with Stress (The second one - Emergency stress stoppers)


we'll talk about  the Ways to Deal with Stress

Here are four simple techniques for managing stress

• Positive self-talk
• Emergency stress stoppers
• Finding pleasure
• Daily relaxation

We talked earlier about the Positive self-talk

We now turn to the second techniques

• Emergency stress stoppers

Emergency Stress Stoppers

There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.

Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them.

• 
• 
  
• Count to 10 before you speak.
• Take three to five deep breaths.
• Walk away from the stressful situation, and say you'll handle it later.
• Go for a walk.
• Don't be afraid to say "I'm sorry" if you make a mistake.
• Set your watch five to 10 minutes ahead to avoid the stress of being late.
• Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
• Drive in the slow lane or avoid busy roads to help you stay calm while driving.
• Smell a rose, hug a loved one or smile at your neighbor.

 We now turn to the Third techniques Finding pleasure

 Four Ways to Deal with Stress (The second one - Emergency stress stoppers)

Four Ways to Deal with Stress (The first one-Positive self-talk)

Offer you now Four Ways to Deal with Stress

We talked earlier about the subject in

How stress affects your health?

but now we'll talk about  the Ways to Deal with Stress

Here are four simple techniques for managing stress

• Positive self-talk
• Emergency stress stoppers
• Finding pleasure
• Daily relaxation

We begin with the first  techniques for managing stress

Positive Self-Talk

Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.

Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this" or "Things will work out") or negative ("I'll never get well" or "I'm so stupid").

Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. For example:

To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts.

Having trouble getting started? Try positive statements such as these:

• "I can get help if I need it."
• "We can work it out."
• "I won't let this problem get me down."
• "Things could be worse."
• "I'm human, and we all make mistakes."
• "Some day I'll laugh about this."
• "I can deal with this situation when I feel better."

Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.

We now turn to the second techniques

• Emergency stress stoppers

How stress affects your health? How do you deal with stress

How stress affects your health? How do you deal with stress

Aches and Pains*

• Headache
• Backache
• Neck ache
• Stomach ache
• Tight muscles
• Clenched jaw

Energy Level and Sleep*

• Feeling tired without a good reason
• Trouble sleeping

Feelings 

• Anxiety
• Anger
• Depression
• Helplessness
• Out of control
• Tense

Other Emotional Signs

• Easily irritated
• Impatient
• Forgetful

*Some physical signs of stress may be caused by your medical condition or by medicines you take. If you aren't sure what's causing your physical symptoms, ask your doctor if stress might be the cause.

How Do You Respond?

When you are under stress, do any of these behaviors apply to you?

• I eat to calm down.
• I speak and eat very fast.
• I drink alcohol or smoke to calm down.
• I rush around but do not get much done.
• I work too much.
• I delay doing the things I need to do.
• I sleep too little, too much or both.
• I slow down.
• I try to do too many things at once.

Engaging in even one of these behaviors may mean that you are not dealing with stress as well as you could

What's the link between stress and heart disease? Does chronic stress cause high blood pressure? Find out the answers to these and other questions with our FAQs About Stress