By: Richard Bleuze
There are lots of reasons for people who are overweight or obese to lose weight. To be healthier, look better, to feel better or even to have more energy.
No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.
What you weight is the result of several factors:
- how much and what kinds of food you eat
- whether your lifestyle includes regular physical activity
- whether you use food to respond to stress and other situations in your life
- your physiologic and genetic make-up
- your age and health status.
Successful weight loss and weight management should address all of the above factors. And that's the reason to ignore products and programs that promise quick and easy results or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose weight without lowering the calories you take in and/or increasing your physical activity is selling you a pipe dream!
The first goal of dieting is to stop further weight gain. The next goal is to establish realistic weight loss goals. While the ideal weight is a BMI of 20-25, this is difficult to achieve for many people. Thus success is higher when a goal is set to lose 10% to15% of baseline weight as opposed to 20% to 30% or higher. It is also important to remember that any weight reduction in an obese person would result in health benefits.
One effective way to lose weight is to eat fewer calories. Any weight management program you consider should probably reduce your daily calorie intake anywhere from 500 to 1000 calories a day, depending on how many calories you are currently eating. Total fat should be 30 percent or less of your total calories. Reducing saturated fat is important especially if your cholesterol is high. One pound is equal to 3500 calories. In other words, you have to burn 3500 more calories than you take-in to lose one pound. Most adults need between 1200- 2800 calories/day-depending on body size & activity level to meet the body's energy needs.
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A safe and effective long-term weight reduction and maintenance diet has to contain balanced, nutritious foods to avoid vitamin deficiencies and other diseases of malnutrition.
Eat more nutritious foods that are considered low energy dense foods since they contain relatively few calories per unit weight. Examples of low energy dense foods include vegetables, fruits, lean meat, fish, grains, and beans. For example, you can eat a large volume of celery or carrots without taking in many calories.
Educate yourself in reading food labels, estimating calories and serving sizes.
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If you want to lose weight, learn to overcome the barriers by changing your eating and exercise habits. For example it will be natural for you to set weight loss goals. But you need to look at your behavior when you set them.
Increasing your physical activity is an important part of losing weight. Moreover, it will be a lot harder to maintain your weight loss without increasing your exercise. By exercising, you can lower your risk for high blood pressure, heart disease and diabetes beyond that produced by weight loss alone. If you are at risk for heart disease, have a chronic illness such as high blood pressure, diabetes or you are obese, you should check with your doctor before adopting an exercise plan.
If you really want to manage your weight loss, then remember, a combination of physical activity and a reduced calorie diet produces greater weight loss than either one alone. In addition, a combination of a reduced calorie diet and increased physical activity also leads to decreases in abdominal fat and increased cardiorespiratory fitness.
