Losing weight is a common goal for many people. According to the Centers for Disease Control and Prevention, or CDC, losing weight to achieve a healthy weight can help prevent heart disease, stroke, high blood pressure and some types of cancer. The CDC also reports that those who have maintained weight loss have shown increased energy levels and self confidence. Losing weight in a healthy way requires making practical lifestyle changes.
Eating Habits
The CDC states that to lose weight, you must eat fewer calories than your body uses. They suggest eating more nutrient-dense foods such as fruits and vegetables, and substituting high-calorie ingredients for lower-calories ones. The Harvard School of Public Health recommends eating a mostly plant-based diet, eating smaller portions and eating slowly to help improve eating habits to achieve a healthy weight. A 2008 study published in the "Journal of the American Dietetic Association" found that eating slowly may maximize fullness and reduce overall food intake during meals. Eating nutrient-dense foods and eating fewer calories than your body requires will help you reach a healthy weight.
Exercise
Dr. Marion Nestle, author and professor of nutrition at New York University, says that how much you weigh will depend on the balance of calories you consume and the calories you expend through regular functions of the body and physical activity. Nestle also says that by participating in regular exercise, we burn more calories and build stronger muscles. Dr. Steven G. Aldana, professor of exercise science at Brigham Young University, reported that when comparing groups of people who used diet alone, exercise alone, and a combination of both diet and exercise to lose weight, those in the combination group lost more body fat and total weight than the other groups while also increasing muscle mass. Including regular exercise into your lifestyle can aid in healthy, practical weight loss.
Recommendations
The American College of Sports Medicine, or ACSM, recommends losing no more than one to two pounds per week through better eating and exercise habits. The ACSM also recommends avoiding fad diets, starvation diets and other products that promote unhealthy weight loss. Dr. Walter Willett, chair of the nutrition department at the Harvard School of Public Health, says that because we are all diverse, come in different sizes and have different metabolisms, no exact weight loss strategy can apply to everyone. He recommends finding what works for you and staying consistent.
References
- The Centers for Disease Control and Prevention: Overweight and Obesity Health Consequences
- The Centers for Disease Control and Prevention: Losing Weight
- The Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Harvard School of Public Health: Getting to Your Healthy Weight
- Journal of the American Dietetic Association: Eating Slowly Led to Decreases in Energy Intake within Meals in Healthy Women
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