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Moderate Weight Loss

If you just want to lose a moderate amount of weight, you should take it slowly. There are many popular diets that promise quick weight loss, and these are only successful for the short run. Losing weight gradually with permanent diet changes and moderate exercise will increase your odds of keeping the weight off for good.

  1. Weight loss evaluation

    • You need to make an evaluation of just how much weight you want to lose. Being realistic about yourself, your lifestyle and your body type will make the weight loss program much easier. Set sensible goals for your ultimate weight loss. Do not be discouraged if you do not meet goals on some weeks or have an occasional day of indulgence.

    Exercise and moderate weight loss

    • Exercise is a great boost for dieters. You will burn calories, tone up your body and feel good. Plan to do some aerobic exercise at least three times a week. Weight-bearing exercises are great for losing extra body fat, gaining strength and creating energy. There are many easy ways to get your aerobic exercise. Swimming, biking, jogging and walking can be done alone or with friends and family.

    Dietary life style changes

    • Changing your diet gradually is the key. If you absolutely love junk food, slowly wean yourself from it. Make moderate changes by cutting portions and eliminating the calorie-laden unhealthy choices. During your trips to the grocery store, stock up on fruit, veggies, low-fat protein and dairy products. Drink a lot of water, as it hydrates you, assists in weight loss and helps you avoid unhealthy snacks.

      Allow yourself one day a week for a big splurge on a favorite treat. Try not to eat when you are tired, as this will lead to making unhealthy choices.

    Moderate Weight Loss Programs

    • There are many diets geared toward moderate weight loss. A popular diet is "The Zone Diet." The basic concept is eating a balanced diet of protein, fat and carbohydrates at each meal, keeping your blood sugar regulated. The zone diet encourages three meals a day and two snacks, with some specific healthful choices.

      Another moderate and popular diet is "Weight Watchers." This is a program with group meetings, prepared food and continued support if you wish. You can purchase their frozen meals or create your own eating plan. They have a flexible point system with the most nutritious foods having lower point counts.

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