The document provides a comprehensive guide on weight loss strategies, emphasizing the importance of sensible goals and a balanced diet. It covers various aspects such as the role of exercise, the significance of portion control, and the benefits of specific nutrients like vitamin C, while warning against unhealthy trans fats. Readers are encouraged to seek professional advice and maintain motivation throughout their weight loss journey.

2. - 1 -

3. Terms and Conditions
LEGAL NOTICE
The Publisher hasstrived tobeas accurateand completeaspossiblein
the creation of this report, notwithstanding the fact that he does not
warrant or represent at any timethat the contents withinare accurate
due to the rapidly changing nature of the Internet.
While all attempts have been made to verify information provided in
this publication, the Publisher assumes no responsibility for errors,
omissions, or contraryinterpretationofthesubject matter herein. Any
perceived slights of specific persons, peoples, or organizations are
unintentional.
In practical advice books, like anything else in life, there are no
guarantees of income made. Readers are cautioned to reply on their
own judgment about their individualcircumstancestoact accordingly.
This book is not intended for use as a source of legal, business,
accounting or financialadvice. All readers are advised to seek services
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fields.
You areencouraged to print thisbook for easy reading.
- 2 -

4. Table Of Contents
Foreword
Chapter 1:
Weight Loss Resolution Basics
Chapter 2:
Use Walks
Chapter 3:
Use Fruits Rich in Vitamin C
Chapter 4:
Switch Out Trans Fats for Healthier Fats
Chapter 5:
Reprogram Your Mind About Portion Sizes
Chapter 6:
Change Your Mind About Salt and Use Fresh Herbs
Chapter 7:
Change Your View About Whole Grains
Chapter 8:
Don’t Forget Water
Chapter 9:
Use Affirmations To Stay On Course
Chapter 10:
The Benefits of Maintaining a Healthy Weight

5. - 3 -

6. Foreword
There aretons of reasons why obese or overweight peopletry to lose
weight. Somewant to be healthier, to feel and look better whileothers
want to have more energy to accomplish their dailytasks.
No matter what thereasonis, healthyweight management and
successful weight loss depend on sensible goals aswell as
expectations. If you set goalsfor yourself, it is not impossibleto meet
them and have the chanceto maintainyour weight.
Anyone can lose weight effectively. Get to know all your
needed informationhere.

7. - 4 -

8. Successful Weight Loss

9. - 5 -

10. Chapter 1:
Weight Loss Resolutions Basics
Synopsis
Weight loss is the term that is on many people’s minds. Someneed it
for medicalreasons and others for aesthetic purposes.
Whilethere are manysolutions availablein today’smarket and advice
canbe found easily over the internet, achieving weight loss goals is
totally a different matter. Peoplestruggleto lose weight mainly
becauseof wrong expectationand misguidancedue to thedifferent
product marketing.
Before you rush and start on your weight loss plan, consider the
weight loss basicsfirst.

11. - 6 -

12. The Basics of Weight Loss
Decreasing one’s pounds is one aspect of an effectiveand successful
weight loss. Thisis the mainidea that everyone canrelateto. It is
also measurableand can bring visibleresults. The words“weight
loss” convey these notions.
Losing weight revolves on various importantaspectsincluding
restoring and improving one’s health, staying on the tracktoachieve
all your weight loss goals, and transforming and keeping a leaner
body. For you to achievesuccessful weight loss, you have to keep in
mind the weight loss basic principles. Theseincludethe following:
Lose fat
Staymotivated
Gainmuscle
In order for you to be successful, you have to takenote that you need
to makeextra effort as there’s no shortcut inshedding those
unwanted pounds of yours.
Lose Fat: Diets Can Help You
Eating correct and healthybalanced diet is importantwhenlosing
weight. Choose and follow a diet that is rich in fiber and proteinand
low in refined carbohydrates.
- 7 -

13. Once you have increased your intakeof fiber and protein, you will
lose your weight graduallyand your strong muscleswill develop.
Also, if you consumeless refined carbohydrates, you get rid of piling
calories, which don’t providethe needed nutrientsof your body.
Gain Muscles: Do Some Workouts
When losing weight, gaining musclecanhelp. It is becausefat will be
burned to provide you the right you the right energyin which muscles
requirein staying alive. It’s interesting tonote that a pound of fat
requiresonly threecalorieswhile a pound of muscleneeds 75-150
caloriesevery day to work. Therefore, if you want to see results when
losing weight, it’simperativethat you do workouts.
You canconsider any exercisesor workouts. But, anaerobic and
aerobic exercisesareessentialfor your body to work harder. For
better results, alter your exerciseroutinesto maintainthe
stimulationofyour body.
Some consider weight loss programsjust todo workouts. There are
even others who enroll to a gym class. You don’t need to spend a
huge amount of money when doing workouts. You cando workouts
at your home. Just choose those exercisesthat will not requiregym
equipment.
When doing workouts, take it seriously and stickon your plan. Learn
to be motivated. Exercisingregularlywith consistencyand
- 8 -

14. commitmentisa must. Do not makemistakesand expect for quick
results like most people do. You have to take note that it also takes
time to see results.
Staying Motivated
It is vital to accept that weight lossdoes not happenquickly. Losing
weight is a journeyin which you need to monitor your progress. With
this, you will be able to see results while being motivated with your
plan.
Losing weight maybe easy for some becauseof using magic pills. But,
if you want to improveyour overall health and maintaina healthy
weight, then staymotivated and get going as this canmakea
difference.

15. - 9 -

16. Chapter 2:
Use Walks
Synopsis
Anyone can be able to lose weight depending on theintensityand
durationof their walking as well as their diet. That is the reasonwhy
many expertsadvised overweight people to use walks as thiscan be
a great part of their weight loss journey. However, thisdoes not
meanthat you need to stop eating a healthy balanced diet. You still
need to stickto your weight loss plan. Walking is just a bonus for
those who want to see results in no time.

17. -10-

18. Walking As a Bonus to Your Weight Loss Journey
Some people say that physicalactivitieslikewalking are not
important whentrying tolose weight. But, the truth is, using walks
for your weight loss can help you arrived at your desired results.
If you consider adding 30 minutesof brisk walking to your daily
activity, you would burn about 150 caloriesdaily. For you to lose a
pound every week, you need to get rid of 500 calorieseach day. Of
course, themore you spend your timewalking and the quicker your
paceis, you will be able to burnmore calories.
In order for you to be successful to lose weight through walking, you
need to maintaintheintensityof your exerciseat a vigorousor
moderatelevel. When it comes to weight loss, the longer you walk
or the more intenseyou walking exerciseis, the morecaloriesyou’ll
burn. However, you have to takenote that balanceisessential.
If you are new to physicalactivityand regular exercise, you canstart
at a low intensityand increaseit gradually. Once you have succeeded
in losing weight, you should not remove your walking exercisesin
your daily routineas thiswill help you maintainyour weight. As a
matter of fact, studiesshowed that people who aremaintainingtheir
weight for long term always consider regular walks. So, keep on
walking and ensure to follow a healthy balanced diet.
-11-

19. Guide On How to Use Walking For Your Weight Loss
As mentioned earlier, walking alone will not help you lose weight
successfully. You still need to consider eating a healthy diet as
thiscan let you achieveall your weight loss goals.
Most people who are trying tolose weight find it hard to stay on
the course. Through this guide, you will be motivated inlosing
weight.
1. Keep Track on Your Diet
The best key for you to avoid overeating is to keep on trackon
what you areeating. It mayseem to be a simple task, but
managing your diet canbe challenging. If you don’t want to
ruinyour weight loss goals, then createa record of what you eat
or drink. Keeping a record of thecaloriesof your foods canalso
be a good idea. In thisway, you will be able to maintainyour
weight.
2. Measure Your Walks
There aredifferent ways to monitor your walks or how far you
have walked. Tracking distancewillallow you to compare
routes and can assist you in increasing your distancethat can
also let you burn morecalories, which is crucialif you’re
walking to shed extra pounds of yours.

20. -12-

21. 3. Keep a Walking Log
Keeping a walking log is also important likehaving a food log.
Thiswill help you to be motivated inlosing weight. Other
thanthat, your walking log will allow you to trackyour
progressas you graduallyincreasetheintensityof your walks.

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23. Chapter 3:
Use Fruits Rich in Vitamin C
Synopsis
Recent studiessuggeststhat you will be more successful with your
weight loss if you will eat more fresh citrusand some vegetablesand
fruitsthat arerich in VitaminC. It does not meanthat VitaminC is
the new wonder drug for weight loss, but experts have discovered that
consuming aninsufficient amount of Vitaminmayhinder one to lose
weight.

24. -14-

25. Getting to Know More about Vitamin C
VitaminCis not just helpful in fighting colds. If you need to lose
weight for whatever reasons, thisvitamincanhelp you. Did you know
that fruitsthat arehigh in VitaminCcanlet you burn morefats?
What Is Vitamin C?
VitaminCis also referred to as an ascorbic acid. It’sa water-soluble
vitaminwith anantioxidantfunctioninone’s body. This just means
that thisneutralizesfree radicals, which can cause damage to cells.
Vitaminsthatarewater-solublearenot stored in one’s body. With
this, you need to consider taking a fresh supply of these every day.
Otherwise, you will be at risk of developing a deficiencythat canlead
to some health issues over time. Unfortunately, one’s body does not
have the capabilityofproducing VitaminC. So, it is importantto
ensure that you take thisnutrient adequately.

26. -15-

27. Vitamin C and Weight Loss
If you consider juicing recipesfor your weight loss, you will get results
if you will includefruitsthat are rich in VitaminC.
Researchersaresearching for fruitsand vegetables rich in VitaminC
that canincreaseyour rateof burning fatsduring exercise. So, eat
some and use them for your juicing recipes.
You canconsider any fruitsthat are rich in VitaminC. If you don’t
have any idea which one is best suited on your weight loss journey,
then ask for assistancefrom experts. Also, if you have allergieson
some fruits, better consult your physicianand askfor an adviceabout
the right fruitsthat you can use.

28. -16-

29. Chapter 4:
Switch Out Trans Fat For Healthier Fats
Synopsis
For several years, doctorsand nutrientshave preached that low-
fat diets is the best key to successfulweight loss, preventing health
problems, and managing cholesterol.
That is why it is essentialfor you to have ideasabout switching out
trans fat (bad fat) to healthier fat. It is becausebad fats canincrease
your health riskswhile good fats canprotect your overall health
condition. In fact, healthier fatsare importanttoemotionaland
physicalhealth.

30. -17-

31. Eliminate Trans Fats From Your Diet
Transfats arenormal fat molecules that have been twisted as well
as deformed during a process, which is called hydrogenation. In this
process, liquid vegetableoil is combined and heated with hydrogen
gas. Partially, vegetableoils that arehydrogenated will make them
less likely to spoil and morestable, which is good for all food
manufacturersand not a good thing for you especiallyif you are
maintaining a healthyweight.
Transfats arenot healthy. Even a small amount of them is unhealthy.
The reason behind it is that these fatscontributetoseveral major
health problems like cancer and heart disease.
Trans Fats Sources
When talking about transfats, manypeople thinkof margarine. Well,
it is true that thereare several margarinesthatareloaded with these
fats. However, the mainsourceof transfats in the Westerndiets
comes from snack foods and commercially-prepared baked foods.
Baked Goods – crackers, cookies, pizza dough, pie crusts,
muffins, and other breads including hamburger buns.
Snack Foods – corn, candy, tortilla chips, potato, microwave
or packaged popcorn.
Fried Foods – French fries, chickennuggets, hard taco
shells, doughnuts, and fried chicken.
-18-

32. Pre-Mixed Products – pancakemix, chocolatedrink
mix, and cakemix.
Solid Fats – semi-solid vegetable shortening and
stick margarine.
Be a Trans Fat Detective
When shopping for your monthly or weekly foods, alwaysconsider
reading thelabels and checkout if there is a presenceof transfats
in the ingredients. Therearesome foods that comewith no trans
fats label, their ingredientsmightbea suspect.
When it comes to purchasing margarine, choosetheversions like
soft-tub and ensure that theproductscomewith zero gramsof this
bad fat. If you are used to eating out, set asidebiscuits, somebaked
foods and fried foods. Avoid these foods unless your chosen
restaurant doesnot use transfat when preparing their meals. In
additiontothat, ask thecounter person or server of what type of oil
used to cook the foods. If they will use transfats, you can ask them to
prepareyour foods with olive oil instead.
If you to get rid of transfatssuccessfully, avoiding fast food is one of
the thingsthat you need to do. Most statesdon’t have labeling
regulationsfor fast foods. In fact, this canadvertised as cholesterol-
free if the foods arecooked in vegetableoil.
-19-

33. How to Choose Healthy Fats
With thenumerous sourcesof dietaryfats, the optionscanbe
confusing. But, the bottom line is to go with the good fats, which
will offer you tons of weight loss and health benefits.
If you’re concerned about the health of your heart or your weight,
instead of avoiding fat on your diet, try to replace the bad fats like
transfats with healthier fats. This just meansthat you will need to
replacesome of your meat with legumesand beans with theuse of
olive oil.
Eliminate Trans Fats from Your Diet. If you are going to a
grocerystore, always checkthe labels for you to know the
amount of transfats of what you are going to eat. Plus, limit
fast food.
Limit Your Intake of Bad Fats Like Saturated Fats. You
canlimit saturated fatsthrough cutting backfull-fat dairy
productsand red meat. The best alternativefor red meat is
fish, beans, nuts, and fish if possible. Moreover, switch to low
fat versions of milk or full-fat dairyfoods.
Consider Eating Omega-3 Daily. Thebest sourcesof
Omega-3are walnuts, fish, canola oil, soybean oil, ground flax
seeds, and flaxseed oil.

34. -20-

35. How Much Fat is Too Much?
The amount of fat that istoo much for maintaining a healthyweight
depends on your weight, age, lifestyle, and your overall health
condition. So, if you don’t know how you will measureyour fat intake,
talk to some expertsor makeyour own personalized fat limit. With
this, you will not be able to limit yourself, but also you will be reduced
bad fats graduallywithout theneed to consider other ways. Plus, this
canlead you the path of taking healthier fats.
Transfats arenot just one of the bad fatsthat you should avoid when
losing weight. Saturated fatsarealso a kind of fat, which arefound in
variousanimalproducts. Reducing thisbad fat canalso let you
achieveweight loss goals effectively.

36. -21-

37. Chapter 5:
Reprogram Your Mind about Portion Sizes
Synopsis
In weight loss, eating theright portionsizeis essential. However,
many people who are trying to lose weight find it hard to control
food portionsizes. Well, it is really tough at first. But, once you have
learned how to control it, you will be able to makesome changeson
how you eat and will let you thinkof food portionsas a tool to lose
weight successfully and eat in a healthier way.
It may be impossibletomeasureeach morsel that passeson your
lips. However, it is a great idea to start measuring beveragesand
foods untilyou’ve got thefeeling for considering right portionsizes
for you to lose weight.
With themillions of foods out there, you might besurprised that a
single serving or two servingscan makea difference. So, learn how
to reprogram your mind about portionsizes as thiscan play a huge
role in weight loss.
-22-

38. Understanding Portion Sizes
People often relate serving sizes to theamount of particular foodsthat
are placed on their plates like at restaurants. Unfortunately, that’snot
what portionsizes are. More often thannot, portionsthat areserved
are not really the true serving size. That is the reason why some find it
tough to control portionsizes.
Manypeople don’t often measuretheir foods even when at home.
Usually, they guess what one serving of food item is. Due to this, some
don’t understand themeaning of true portionsize.
For you to know more about portionsizes, try to measurethe serving
size of your foods. In thisway, you will not be able to controlyour
calorieintake, but also you learn to watch portionsizes.
General Rule of Thumb When Placing Portions On Your
Plate
There arevariousways on how you cancontrol portions. Some
of these arethe following:
The size of a baseballor a fist of a womanis equal to a serving of
fruitsand vegetables.
A rounded handfulis about the sameas a half cup of pasta
or cooked rice.
-23-

39. The size of cards’deck is approximatelythreeouncesof
meat, which is a commonserving size.
The largeegg’s size or golf ball is about one-fourth cup of nuts.
A computer mousehas the samesize of a small potato.
Asidefrom those mentioned ways, measuring isstill considered as the
best way to make sure that you are eating the right portion size. Once
you’ve measured your foods for the meantime, you can guaranteethat
you are getting the right serving size.
If you are not sure if you got the right size, try placing less on your
plate. Then, if you are hungry, go for a 2nd half portionfor you to be
sure.

40. -24-

41. Chapter 6:
Change Your Mind about Salt and Use Fresh Herbs
Synopsis
Salt doesn’t cause your body to lose or gainfat. As a matter of fact,
salt does not have any amount of calories. However, consuming high
amount of salt may result to temporaryweight gain. It is becausethis
causesyour body to keep water. On the other hand, if you consume
less salt, your body maylose some weight becauseyour body expels
water.
It is kind of interesting tonotethat most crash dietsthat boast quick
weight loss depend on foods with no or little salt content. But, this
does not mean that you will remove salt on your diet. You canalways
salt if you want to. However, if you want to see immediateresults,
why not consider using fresh herbs thansalt? In this way, you will not
just be able to lose weight, but also you will have a healthier weight.

42. -25-

43. Why Change Your Mind about Salt?
Although salt is an essentialpart of one’s diet, eating toomuch of this
canbe harmful. In fact, statisticsshow that majorityofAmericanseat
too much salt. For your bodyto functionproperly, you need to
consumer 500 mg each day.
What SodiumDoes
It is not necessary to remove salt from your diet. Expertsstill advised
dietersto use this in order for your body to work properly. Sodium is
an element that balances your body fluid, plays a part in contraction
as well as relaxation of muscles, and transmits nerve impulses.
However, too much amount of sodium in your diet may have a
negativeeffect in one’s body. This holds and attractswater, which
lead to increaseblood volume that makesyour heart to work harder
thanit used to be.
Using Herbs For Your Weight Loss
In today’smodern world, most foods found in the market are
unhealthy. That is the reason why you need to be wise when
searching for foods that will suit on your diet and will lead you to
weight loss results. If you thinkyou got the right ingredients, adding
fresh herbs on your dish can makea difference.
-26-

44. There aretons of fresh herbs out therethat you can use. Some
of them include:
Parsley
Basil
Oregano
Cumin
Thyme
Rosemary
Chives
Black pepper
Nutmeg
Cinnamon
Paprika
Chili Powder
Each of these caneither be savory or spicy. There are several that are
sweet. There areherbs, which canbe paired with fruitsfor spicesand
healthy dessertsthat will add flavor on your healthydiet. These herbs
canbe found easily. You can find them at the nearest local storein
your area.
Getting Started When Using Fresh Herbs
Some people who are used to artificial foods might think that adding
these foods can be challenging. Of course, it can be difficult to start

45. -27-

46. with herbs especiallyif you haven’t considered these kinds of foods
for a long time. In order for you to be successful with these herbs,
here are some tips that you may consider:
Get Fresh Herbs. The fresher theherbs, the greater the
benefitswill be. Dried herbs still have flavors, but they
don’t come with other healthy attributes. Ifyou want to use
fresh herbs, just chop them intosmall piecesand then
follow the instructionsonyour own cookbook.
Grow Your Own. Fresh herbsare not costly as what other
people think. If you want to enjoy savingsand avoid hassle
when shopping on a grocerystore, then start growing herbsat
your backyard. Through this, you will not just be able to save
money on buying herbs, but also it will be much easier for you
to cook your recipesregularly.
Adding fresh herbson your diet is a good idea. However, before you
decideto add this, makesure to consult your physicianfirst. The
reason behind it is that there aresome people who have allergieswith
herbs. Therefore, if you don’t want to faceany inconveniencewhen
losing weight, then find out which herbs arebest suited for you.
-28-

47. Chapter 7:
Change Your View about Whole Grains
Synopsis
A diet that is rich in whole grainscanhelp in fighting your belly
bulge while decreasing theriskof heart disease.
A new study showed that people who followed weight loss programs,
which incorporate whole-grain breads and cereals are most likely to
achieve weight loss goals successfully.
In additiontothat, thosepeople who consider whole-graindiet
experienced a drop of about 38% in CRP or C-reactiveprotein,
which is an inflammation’sindicator inone’s body that islinked to
heart disease.
Researcherssaid that the resultssuggest that considering whole
grainsintoyour weight loss journey canhelp you burnfat and reduce
the risk of developing a heart disease.
-29-

48. Whole Grains Versus Refined Grains
In a recent study, a group of obese people with metabolic syndrome
was divided into 2 groups. Metabolic syndrome is a collection of the
risk factors, which increase the risk of diabetes and heart disease.
Both groupswere advised to cut caloriesfor a totalof 12 weeks. But,
one group was told to takeonly whole-grainsor whole-grainproducts
while the other was asked not to consider eating any whole-grain
foods.
At the end, both groupsshowed weight loss success. Both have
experienced a decreasein their body fat. However, people who
belong to the group who will eat whole grainsonly have reduced
weight rapidly. They also experienced other benefits. But, the
persons who belong to the refined graingroup did not get other
benefits.
Whole Grain Sources
If you are searching for a source of whole grain, here arethe several
whole grainsyou canconsider:
Whole wheat
Oatmeal
Popcorn
Brown rice
Whole-graincorn

49. -30-

50. Whole rye
Millet
Bulgur
Triticale
Wild rice
Buckwheat
Whole-grainbarley
Sorghum
Quinoa
There are also whole grains that you can add on your snacks or meals.
These are:
Whole-graincerealslike toasted oat cereal
Whole-grainsnackchip
Using whole-grainflour
Popcorn
Whole Grains on the Food Labels
If you are trying to look for foods that containwholegrains, choose
foods that havethe following:
Bulgur
Oatmeal

51. Brown rice
Whole rye
-31-

52. Whole oats
Wild rice
Whole wheat
Whole-graincorn
If you encounter some labels such as “multi-grain”, “bran”, “cracked
wheat”, “seven-grain”, “100% wheat”, and soon, they don’t typically
contain whole-grains.
You have to takenote that color is the basisof whole grains. There
are some breadsthat canbe brownbecauseof their ingredientsor
molasses. If you want to be sure, checkthe nutritionfacts.

53. -32-

54. Chapter 8:
Don’t Forget the Water
Synopsis
There arevariousreasons why it is essentialto drink water when
losing weight. For that reason, don’t forget to drinkwater as this
canhelp you achieveall your weight loss goals.

55. -33-

56. Reasons Why You Should Not Forget Water for Your
Weight Loss Resolution
One of the mainreasons why you must drinkwater when dieting is
that thiscanhelp you avoid dehydration. Initialweight loss is
caused by loss of water. You need to drinka sufficient amount of
water for you to stayhydrated.
The processof burning fatsand caloriesalso requiresa sufficient
supply of water for you work efficiently. You have to keep in mind
that dehydrationreducestheprocessof fat-burning. Onceyou have
burned calories, you createtoxinslike an exhaust coming out of
your car. Due to this, water plays an important rolein flushing
toxinsout of your body.
If you try to weight loss to build abs and muscles, water helps in
maintaining muscletonethrough assisting musclesintheir abilityto
contract and thislubricatesyour joints. With proper hydration, you
will be able to reducemuscle as well as joint soreness when
exercising.
Many people are aware that a healthy weight loss revolves around
having a good amount of fiber. But without water, your weight loss
will never be successful as you might experience constipation.
-34-

57. Chapter 9:
Use Affirmations to Stay on Course
Synopsis
Affirmationscanhelp you get going. That is why it is important to
use affirmationsfor you to stay on course. Through these, achieving
all your weight loss goals is possible. All you need is to be awarewhat
affirmationsareand what they can do for you to be effectivein losing
weight.

58. -35-

59. Affirmations Defined
Affirmationsaresimplyanything you thinkor say. People affirm what
they expect in life all the timewith their beliefsand thoughts. For
instance, if you believe that losing weight is impossibleand difficult, it
will be. But, once you believed that it canbe tough yet you can achieve
it, then it will surely be. You have to keep in mind that actionsfollow
thoughts. So, with positiveaffirmations, your actionswill also be
positive, which will allow you to keep moving forward.
Staying on the courseis never an easy job especially if you are
surrounded with temptations. That iswhy affirmationsare
useful. Here are some of them:
I will maintaina healthybalanced diet.
I will follow a particular diet thatwillimprovemy abilitytolose
extra pounds.
I will exercise1 hour every day and 3 days a week.
I will walk more to burnmore calories.
I will follow after 6 eating habit.

60. -36-

61. Chapter 10:
The Benefits of Maintaining A Healthy Weight
The benefitsof maintaining a healthyweight aremany. Not only it
improvesthe qualityof life, but also it boostsone’s quantityof life.
Here are the mainbenefitsof maintaininga healthyweight:

62. -37-

63. Discomfort Relief
When someone has to carryextra pounds, their activelifestyle is
also affected. Even losing 5-10% of your weight will aid in reducing
variousaches as well as painsthat areassociated with not being
active.
The extra poundsof your body may causemorestrainson the bones,
muscles, and joints, which will causethem to functionharder than
normaljust to move around. But, if your weight is less, your body
will be able to work efficientlyand will avoid damage, which can
hinder a person to do hisor her dailyactivitiessuccessfully.
Healthier Heart
If your weight is high, your heart might not be able to do its work
effectively even if you are resting. However, if you maintaina healthy
weight, theamount of blood that is going to variousvitalorgans of the
body will increase, which will also allow your heart to do itsjob
efficiently.
Maintaining a healthyweight also decreasesstrainson the heart and
reducesone’s risk of heart attack, angina, and high blood pressure.
-38-

64. Lower Risk of Diabetes
Based from some research and studies, overweight people are at
greater riskto suffer from DiabetesTypeII. If you have already
diagnosed with thismedicalcondition, it isimportant tolose weight
as thiswill allow you to controlit in a better way. If you don’t have
thiscondition, maintaininga healthy weight will reducethe risksof
Diabetes.
Cancer Avoidance
Expertssaid that weight loss plays a hugerole to get rid of cancer.
Losing weight will not just prevent cancer development, but also this
canlessen thepossibilityof developing varioustypes of cancer that
are known nowadays. According tosome studies, overweight women
are morelikely prone to gallbladder, breast, uterine, colon, cervical,
and ovary cancer whileoverweight men may develop prostate, rectal,
and colon cancer.
Prevent Osteoarthritis
Osteoarthritisisa conditionin which patientssuffer from joint
paints. Due to excess weight, manypeople might beat riskof
developing thiscondition. However, with a maintainedhealthy
weight, thisdisorder canbe prevented easily before it will start. Along
-39-

65. with exerciseand a healthy diet, the body jointswill carryreduced
weight and will prevent damageover time.
These are only some of thenumerous benefitsof maintaininga
healthy body weight. So, if you want to live healthier and avoid
some diseases, start losing weight now.
HEALTH SECRET!-
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66. -40-