Changing eating behavior? It's not easy despite the flood of advertisements purporting the loss of weight in no time at all. I'm sure you've tried to lose weight. We've all been down that road before except for the very privileged few whose metabolism is everyone’s envy.
But let’s not let the above deter us from changing our eating behavior. This is too important not to give up this issue. Our health is at stake. Losing weight is paramount in trying to keep diabetes and its complications at bay. And we can succeed at this as DPP (Diabetes Prevention Program) has shown.
The DPP lifestyle program was tried in more than one thousand people of different background. It shows that people can lose weight and keep it off. There are about three thousand people in the National Weight Control Registry who lost a bare minimum of thirty pounds and kept them off for more than a year.
How did they do it? On average, their diet had calories of about 55% from carbohydrate, 21% from protein, and 24% from fat. They also participated in regular exercise that used up 2500 to 3600 calories each week. What will do this? Well, a daily walk of three and a half to five miles will do it.
The DPP lifestyle program advocates a weight loss that is gradual which translates to one to two pounds a week. This is about less than 500 to 1000 calories below the regular diet for weight maintenance. For this, 25% of calories is from fat.
Exercise is part and parcel of the DPP lifestyle program. The goal for this is set at 150 minutes of exercise or physical activity each week. The physical activity should have a pace just like that of a fast walk. For the next blog, we will go through the DPP program in detail and hopefully we will achieve our weight loss goal.
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