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Safe weight lose plan
by A.T. McKain
Drastically reducing your food intake depletes the bodys access to the vitamins, minerals, and fiber that it needs to stay healthy. If a diet requires you to cut out all dairy products, for example, you are also losing valuable calcium. Over a prolonged period, a lack of calcium puts a person at increased risk for osteoporosis (pronounced: ahs-tee-oh-puh-ro-sis), a condition in which bones become brittle and more susceptible to injury as a person ages. Some diets - like those that omit all red meat - may leave the dieter lacking iron, which can lead to anemia, especially in teen girls. And trying to replace the foods youre cutting out with vitamin pills is a bad idea. Foods like fruits and vegetables contain more than just vitamins and minerals - they are some of the best sources of fiber. Fiber can help to prevent disease.
Restricting food intake over a long period during a persons teenage years can stunt growth. Following restrictive diets over a long period can also delay some of the changes associated with puberty, such as breast development in females and muscle bulk in males. Another side effect of restrictive diets in teenage girls is irregular menstrual periods - or even not getting a period at all.
Another effect of very low-calorie diets is a decrease in resting energy expenditure, or the amount of calories a person burns at rest. One reason for this 'slower metabolism' is that people on restrictive diets often lose muscle mass, and muscle burns more calories than fat - even while a person is resting. This makes continuing to lose weight even more difficult and regaining weight easier.
The best way to build a weight-loss program thats right for you is to talk to your doctor or a registered dietitian. During your appointment, your doctor or dietitian may ask you what types of foods you eat, how much weight you want to lose, and the reasons why you want to lose weight. He or she will also help you figure out approximately where your weight should be based on your height and other factors and suggest a sound weight-loss plan that meets your individual needs. (Dietitians report that most guys and girls find weight-loss plans that take their daily schedule and food preferences into account are easier to follow.) The eating plan must include enough calories per day to keep your body working and developing properly. And if youre cutting calories to lose weight, your body will still need to get the same amount of nutrients to stay healthy.
Staying active is an important part of keeping off the weight youve lost. If you achieved your weight-loss goal by eating a variety of foods in smaller portions and exercising regularly, chances are better that you will stick with a healthier lifestyle and keep the pounds off in the long run.
Theres a lot of hype out there when it comes to dieting. 'Trendy new diets sell books and magazines, so of course youre going to see a lot about the hot new diet of the moment,' says Neil Izenberg, MD, an expert in adolescent medicine and the media. However, 'the tried and true approach - cutting back on calories and increasing your level of exercise - is still the best way to lose weight and keep it off,' Are u sure your diet plan is a safe one for weight loss?
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