Lose it and keep it off!

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Losing weight can be a challenge for many people; managing the weight and keeping it off is a different battle.

Losing weight can be simply defined: "You have to eat fewer calories than you burn, regardless of whether the calories come from carbs, protein or fat," according to MedicineNet.com. This might sound scary or even impossible, but you can break it down to be successful. Making lifestyle changes that suit you will make it easier to keep the weight off. This can be as easy as limiting the amount fat you consume every day, or making small changes, such as switching from whole milk to one or two per cent.

After educating people about the ways you can manage and lose weight, the task itself may still be overwhelming. The idea of "keeping off the weight" can be broken down further into three easy-to-follow steps:

1. Make a commitment. Making a commitment might be the most important step, due to the fact that keeping your lost pounds off takes a lot of time and effort.

2. Find motivation. No one else can make you lose the weight. You must make lifestyle changes for yourself. Try making a list of what is important to you and will keep you motivated. Also make sure you can call upon your motivation when you have moments of temptation. It is also important to choose people in your life that can help positively motivate you. These people should not discourage your decision or cause you any embarrassment. Lastly, if sharing your goals with other people is not for you, try recording your results in a journal or book. This will help remind you of the positive results you are getting.

3. Set realistic goals. Make sure the goals you set are realistic for you. Set your goals so that you have a chance of success. Start with a simple goal of losing two pounds in a week. If you have success with that, try increasing your goal to challenge yourself.

After educating and finding motivation, some people may still feel lost. Putting your goals into action can be the hardest part. Following some of these strategies can help you get started:

- Each meal, fill half your plate with fruits and vegetables. The other half should be one-quarter starch and one-quarter protein.

- Enjoy broth-based soups, which have been shown to reduce food intake by 20 per cent in some studies.

- Don't drink your calories (some exercise and vitamin drinks are loaded with calories).

- Swap low-calorie treats for higher calorie indulgences (e.g. a Fudgesicle instead of a bowl of ice cream).

- Eat snacks earlier in the day.

- Add a 15-minute walk to your day (in addition to daily workouts).

- Do not go to parties or grocery stores when you're hungry.

So now that you know how to focus on maintaining a healthy weight, what will you gain from doing this? There are lots of benefits that you gain from staying at a healthy weight:

Discomfort relief: When a person is carrying extra body weight, it is more likely for them to avoid exercise. The excess weight that a person carries can put added stress on joints and bones. This makes normal tasks harder than usual. "Less weight on these portions of the body will allow them to work more efficiently and reduce damage," according to fitday.com.

Healthier heart: The higher your weight is, the harder your heart has to work, even when you are at rest. Even a small amount of weight loss can increase the amount of blood going to vital organs, while allowing the heart to work more efficiently. "Maintaining a healthy body weight places less strain on the heart and reduces the risk of heart attack, high blood pressure and angina," according to fitday.com.

Lower risk of diabetes: "It is well documented that people who are overweight are at a greater risk to develop Type 2 diabetes," explains an article on fitday.com. "If you have been diagnosed with Type 2 diabetes, losing weight may allow you to better control the diabetes. In some cases, after losing weight, along with the other benefits of maintaining a healthy body weight, the Diabetes may be controllable through diet as decided upon by your doctor."

Lower risk of cancer: Losing weight will not prevent you from developing cancer, but it can greatly reduce the possibility of developing certain forms of cancer. Women who are overweight are more likely to develop uterine, gallbladder, ovary, breast, colon and cervical cancer. Men can also benefit by lowering the likelihood of developing prostate, colon and rectal cancer.

Losing weight can be simplified if you just take a step back and access your goals. Follow a step-by-step process, record your results, stay motivated and you can achieve your goals!

Mac Cassidy is a Fitness and Health Promotion student at Fanshawe College.

Editorial opinions or comments expressed in this online edition of Interrobang newspaper reflect the views of the writer and are not those of the Interrobang or the Fanshawe Student Union. The Interrobang is published weekly by the Fanshawe Student Union at 1001 Fanshawe College Blvd., P.O. Box 7005, London, Ontario, N5Y 5R6 and distributed through the Fanshawe College community. Letters to the editor are welcome. All letters are subject to editing and should be emailed. All letters must be accompanied by contact information. Letters can also be submitted online by clicking here.