WEIGHT MANAGEMENT

Medical care

If you're desperately trying to squeeze in workouts and avoid your favourite high-calorie treats, it can seem like there's nothing pain-free about it. Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

1. Add, Don't Subtract!

Forget diet denial: Try adding foods to your diet instead of subtracting them. Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favourite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces. "Adding in really works, taking away never does but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out. "There's some truth to that and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place." So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit. "Even a five minute walk is a five minute walk." No sidewalks in your neighbourhood? Try these tips for slipping in more steps:

• Trade your power lawn mower for a push version. 

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt. 

Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, "Drinking a glass of water before a meal helps, watch what you eat Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too. Finally, keeping your body refreshed with plenty of water may also help your workout

Share and Share Alike

"When we go out, share a meal with your spouse & kids

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

Tune In, Tone Up

Try dancing to the music when you tune into your favourite music show, or practice some stress-relieving cardio boxing when your least favourite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favourite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen. It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

Size Matters

Eating less without feeling denied is as close as your dinnerware. That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more. "People go by physical cues," when they eat. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it." And don't forget smaller bowls, cups, and spoons. For example, try savouring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food. For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss. Already busy enough? Then at least eat your mals at the table. "

Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time. So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success. FactsaboutWeightLoss

• Park your car at the back of the lot. 
• Get out of the office building and enjoy walking meetings. 
• Sweep the drive or rake the leaves instead of using a leaf-blower. 
• Get off the bus a few stops earlier. 
• Shop till you drop! Hike the mall, being sure to hit all the level. 
• Take the stairs every chance you get. 
• Sign up for charity walks. 
• Crank the music and get your heart rate up the next time you mop or vacuum. 

Fact 1: Skipping meals and starvation do not help for weight loss. In fact, the side effects of skipping meals and starvation are much more serious than any potential benefits. Some negative effects include inadequate nutrition, development of diabetes, and drastically changes in food digestion. 

Fact 2: Every human needs body fat to live. It is vital for healthy functioning and biological processes. Body fat is also essential for the body to function properly. A quite funny fact is that every person has approximately 50 billion fat cells than there are people on earth. 

Fact 3: There are several health dangers of being overweight: diabetes, high blood pressure, kidney or heart disease, stroke, and pregnancy problems. In order to lower the risks of being overweight, consult your doctor and starting a healthy diet plan. 

Fact 4: There are some health dangers of being underweight, as well. For instance, the most common risks include lung problems, brittle bones, arthritis, diabetes, depression, and breast cancer. A person may be underweight due to illness, lack of food, metabolism, or genetics. Underweight individuals may be advised to gain weight by starting a special diet, doing more exercises or by taking certain drugs that increase appetite. 

Fact 5: Losing weight is not an easy thing to do. It will take a lot of hard work and perseverance to get the best results. But just because something is difficult, it does not mean that it is impossible thing to do!