La Plata Physical Therapy, Inc.
101 Centennial Street
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La Plata, MD 20646
More Weight Control, Nutrition & Exercise Articles
Tips For Weight Loss
Diet plays an important role in a person’s health, appearance, energy, athletic performance, and response to exercise, as well as overall well-being. The facts about weight loss and weight gain are simple. Eat fewer calories than are expended and there will be a reduction in weight. Conversely, consume more calories than are expended and there will be an increase in weight.
However, there are many factors that can affect both scenarios. The environment in which we live today provides a constant supply of food that is quick and ready to consume therefore increasing energy intake while promoting a sedentary lifestyle therefore reducing energy expenditure, this is a perfect breeding ground for unhealthy weight gain.
Here are some basic nutritional guidelines to help combat unhealthy weight gain.
First, start by making small decreases in food and beverage calories and increase physical activity. Your nutrition does not have to change drastically, but by making small changes you are less likely to feel overwhelmed and pressured. The goal is to increase the quality of life not decrease it.
Find a recreational activity that you know you will enjoy and will continue to do in the long run. If your physical activity is not fun, more than likely you will not stick to it.
Limit alcohol consumption. Alcohol in minimal amounts can be healthy for you, so don’t worry, you can enjoy an occasional drink.
Drink plenty of water. Drinking 9-13 cups of water a day is an easy way to ensure you are intaking enough H20.
Finally avoid empty calories. Don’t just eat highly processed foods, which contain many calories and do little to provide satiety. Throughout the day, aim to eat whole foods and make sure you distribute protein, carbohydrates and fats (macronutrients) at each meal.
By including all your macronutrients at each meal, you will feel more energized and fulfilled.
By Alejandro Mercado, Personal Trainer
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