Controlling Weight

Exercise and weight

Exercise is the only way to increase your body's energy consumption and improve performance. Exercise helps you lose weight even without dieting, although more slowly. If you try to lose weight just by dieting you'll lose some muscle tissue rather than only fat tissue. Your basic metabolism will slow and you will need to restrict your diet continuously.

If you exercise regularly you will consume more energy (burn more calories) at rest than a person on a strict diet.

Exercise regularly, eat regularly

• A weight watcher should exercise regularly.
• Exercisers must start slowly at low resistance.
• Beginners must work at a low pulse rate (50-60%) for a period of at least 20-30 minutes.
• Combining exercise with a healthy diet ensures positive results.

Hints for a weight-loss diet

• Eat carbohydrates - fruit, vegetables, berries, cereals - which contain only half the calories for the same amount of fat.
• Avoid fat, sugar and alcohol. Remember that many foods include hidden fat and sugar (eg chocolate, full cream ice-cream).
• Eat regularly and reduce portion sizes. Have breakfast, lunch and dinner to avoid the temptation to snack. Small portions prevent your system storing excess calories.
• Reduce or eliminate empty calories (sweets, chocolate, soft drinks, sugar).
• Be patient and don't try too hard. It's best to reduce weight at 0.5 - 1 kilo per week.

Please remember that nothing will happen overnight. Muscles that have not been used for a long time need time to tone up. But if you start training regularly you will see and feel results - you won't feel out of breath so easily and you will have the strength to do more. You'll look fitter too!