Ready to Shed? These Are the Only Weight Loss Rules You Need to Live By (Infographic)

It's so hard to keep up with what is and isn't good for your health. Is eating fat OK? Last week it wasn't and this week the media says it is. How do we ever achieve balance when the news continues to change?

Dr. Sally Norton is a weight loss doctor who claims that the best way to be healthy and shed pounds is by keeping it simple. She says the confusion surrounding fads need not be deciphered. All you have to do is follow her 10 weight loss rules.

Losing weight is a numbers game says one weight loss doctor.

 

1. WAIST RATIO

An ideal weight is not the only factor for remaining healthy. A waist to hip ratio is a telltale sign. In fact, a ratio of less than one for men and 0.85 for women lowers the risk of type 2 diabetes and liver disease, amongst other things.

2. HABIT FORMATION

Habits take time — research says somewhere between two and eight months. So if you are trying to adapt a healthier lifestyle, you should know it's not always a quick fix, and the length is dependent on each individual person.

3. YOU NEEED THREE POSITIVES TO COUNTERACT A NEGATIVE

When you're down and out, chances are you're not treating yourself well. But when you're positive, it makes all the different in the world. At the end of each day, don't mull over all the negatives. Instead, list three good things that happened to you.

4. KNEE STRESS

Have bad knees? It's probably the result of extra weight, since every extra pound puts four times the amount of stress on them. This can lead to knee injuries, replacements and arthritis.

5. FRUIT AND VEG PORTIONS

By eating at least five portions of fruit and veg per day, you lower your risk of cancer, heart disease and other health concerns. They also help to keep us feeling fuller for longer thanks to all of the fiber, which can also improve bowel health.

6. BE CONSCIOUS OF YOUR SUGAR INTAKE

 The World Health Organisation recommends no more than six added teaspoons per day. And if you go over, you could be increasing your risk of obesity, type 2 diabetes, tooth decay, amongst other things.

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7. ADEQUATE SLEEP

There are a lot of factors that stand in the way of getting enough shut-eye, like too much time on the Internet, partying and working. But they shouldn't. Getting at least seven hours is important for performance and healthier food choices that will keep junk food cravings at bay.

8. MUSCLE LOSS

Did you know that once you're over 40 years old, you experience muscle loss at a rate of 8 percent every decade? This is called sarcopenia. To prevent it, do just 10 minutes of strength exercises a day.

9. STOP SITTING AROUND 9-5

Many people who have 9-5 jobs find themselves sitting at a desk all day. Studies even show that 40 percent of work-related illness is the result of stress. Our office behaviors aren't helpful either. Find exercises to do at work so that you are still staying active.

10. GET YOUR STEPS IN

Want to live longer, sleep better and cut your risk of such things as obesity, heart disease and diabetes? Try to walk 10,000 steps a day, or exercise moderately for 30 minutes five days out of the week. You'll also boost your mood due to the endorphins!

Remember, however, that this is all a gradual process, and searching for instant gratification will only make you feel like you're failing. Be kind to yourself, be patient with your process, and know that making these numbers count every day will ensure you find balance in the long run.

Are you a sucker for diet fads? Source: Daily Mail

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