How to Lose Weight (Cont.)

How to Lose Weight on Your Own

One of the most important things that you can do to lose weight is increase physical activity. Physical activity, quite simply, increases the number of calories that you burn on a daily basis. Every extra step you take increases the number of calories that you burn. This means you don't have to run marathons to increase your physical activity. You can begin by making small steps in what you do every day.
 
The second part of losing weight is decreasing the amount of calories you consume. To balance food intake with calories burned, people should select a variety of healthy foods and be aware of portion sizes.
 
It's also important to set a realistic goal weight (see BMI Calculator to determine your ideal weight range).
 
(Click Obesity Prevention to learn more about increasing physical activity, improving portion control, and eating a healthy diet.)
 

Weight-Loss Programs

Experts agree that the best way to lose weight is to follow a sensible eating plan and engage in regular physical activity. However, many people need a program to follow in order to help them lose weight. Of course, there are thousands of programs to choose from, so how can you decide which one is best for you?
 
There are two different types of weight-loss programs: clinical and nonclinical. Understanding what a good program can offer and what to watch out for may help you choose a weight-loss program that will work for you. Safe and effective weight-loss programs should include these components:
 
  • Healthy eating plans that reduce calories but do not rule out specific foods or food groups
  • Regular physical activity and/or exercise instruction
  • Tips on healthy behavioral changes that also consider your cultural needs
  • Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)
  • Medical care if you are planning to lose weight by following a special formula diet, such as a low-calorie diet
  • A plan to keep the weight off after you have lost it.
     
When looking at weight-loss companies, ask, does the company:
 
  • Explain possible health risks from weight loss?
  • Explain all costs?
  • Include weight control over a long time?
  • Have proof of success, not just praise by other people?
  • Give a clear, truthful statement of how you're going to lose weight, including how much and how fast?
  • Teach you how to eat healthy and exercise more?
     
(How to Lose Weight Continued: Page 3)
Pages:

Previous 1   2   3   4 Next

Add this article to your Favorites     Email this article     Print
Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD