Some Advice to Help You Do the Weight Loss the Right Way

Approximately 61 percent of adults make New Year's resolutions, but only nine percent keep them for a whole year and nearly 29 percent only keep them for a week. If you fall into the group that promised to lose weight but already stopped trying, don't give up hope. Here's some advice to help you do it right.

Just a short time ago, many people made a resolution to lose weight. Unfortunately, many have already made weight loss mistakes.

Nutritionist Georgia Kostas says, "To lose weight in the New Year, a lot of people go wrong by expecting too much and trying to cut out too much food. Secondly, people skip meals. They think if they go without they'll do better."

Instead, nutritionists say focus on fruits and vegetables. They're nutritious, low in calories and will help fill you up so you don't eat junk.

Don't just worry about what the scale says. There's another number that matters even more -- body mass index. "It's not so important what we weigh. What's important is the ratio of muscle to fat. The more muscle we have, the faster our metabolism is," says George.

This equation will help you figure out your body mass index. Multiply your weight in pounds by 703. Then, divide that number by your height in inches squared. A woman's body mass should range from 19.1 to 25.8, and for men that number should fall between 20.7 and 26.4. Anything outside of this range is considered unhealthy and steps should be taken to gain or lose weight.

Carla Sottovia, M.A., is an exercise physiologist. "The more muscle you have, you increase your bone density. So, later on you won't have the hunchback and osteoporosis problem," she says.

A complete exercise program will include strength training at least twice a week and cardiovascular training for a half-hour at least three to four times a week.

Remember to be patient. You may not see any results for eight to 12 weeks. You didn't gain it overnight. So don't expect to lose it overnight. Of course, before starting any diet or exercise program, be sure to check with your doctor.

The Benefits of Physical Activity

An active lifestyle helps your body work more efficiently, benefiting both your general health and your diabetes. It can also help you lose weight. Building more activity into your daily life is an important part of managing your diabetes.

My doctor keeps telling me that I should be more active – why?

Regular activity helps insulin you have produced or injected work more efficiently. Being more active won’t make your diabetes go away, but it can go a long way to helping you manage it. Another advantage is that it helps you stay at a healthy weight or lose weight if you need to.

How much physical activity do I need to do before I feel the benefits?

Any activity that raises your heart rate or makes you slightly out of breath will bring benefits. This doesn’t necessarily mean joining a gym or doing strenuous activity. Activities such as dancing or walking briskly burn calories and help your circulation. The amount of activity to aim for is at least 30 minutes of moderate activity five times a week. This will help you lose weight, regulate your blood glucose level, and reduce your risk of the long-term complications of diabetes.

How quickly can physical activity help me lose weight?

If you combine regular physical activity with eating fewer calories, you may be able to lose 1-2lb (about 0.5kg) a week. Doing more physical activity can stimulate your appetite, so you may be tempted to eat high-calorie food if you feel hungry after activity. Snacking on low-calorie foods such as chopped raw vegetables or fruit will help you avoid too many calories. Your body will adjust to extra activity and expect less food as you lose weight.