Across the globe, more than one billion people rank as overweight, while 300 million of those classify as obese, according to the World Health Organization. Being overweight or obese can lead to health problems such as Type 2 diabetes, hypertension and certain types of cancer. In order to reverse this trend of global obesity, WHO recommends weight loss and weight management through promoting health behaviors. Popular methods include diets, exercise and commercial weight-loss centers.
Counting Calories
One pound of fat equals 3,500 calories. Therefore, a typical person can lose a pound a week if he eats 500 fewer calories per day, according to the Oregon Health and Science University. It's important not to restrict calories too severely, as it can have adverse effects. The body needs approximately 10-12 calories per pound of body weight daily, OHSU states, and diets with less than 1,100 calories per day can lead to fatigue, hair loss, muscle loss and insufficient vitamins and minerals.
To accurately track calories eaten in a day, measure out all of your foods before you eat them to ensure that the portion size is correct. Then, enter the number of calories eaten in a food journal or online calorie-tracker. These trackers can be found for free at websites such as Spark People or Fit Day.
Commercial Weight-Loss Programs
Popular commercial weight-loss programs include Weight Watchers, Jenny Craig and Nutrisystem. Weight Watchers focuses on counting "points" instead of calories and daily weigh-ins, while Jenny Craig offers counseling with a dietitian and pre-packaged food, supplemented by fresh fruits and vegetables. Nutrisystem delivers pre-portioned food to your door and offers online support and tips.
The drawbacks to these programs are the costs; however, many dieters benefit from the pre-portioned foods and emotional support that the programs offer. Other national weight-loss programs offered in many communities are TOPS, or Take Off Pounds Sensibly, and Overeaters Anonymous, which offer emotional support without associated costs.
High-protein diets
High-protein, low-carbohydrate diets--the two most famous being Atkins and South Beach diets--emphasize a diet of protein and fat with limited amounts of carbohydrates. These diets are controversial, due to the often-high intake of saturated fats and lack of fiber; however, studies have shown them to be effective tools in weight loss. For example, a May 2003 study published in the New England Journal of Medicine found that a group of participants following a low-carbohydrate diet lost more weight than one following a low-fat diet.
A low-carbohydrate diet typically limits or totally excludes most grains, fruits, breads, beans, pasta, sweets and starchy vegetables, with a daily limit of 50-150 grams of carbs per day, according to MayoClinic.com. Weight loss results from a diuretic effort, increased feeling of fullness and a reduced calorie intake due to the restricted types of foods you eat.
Exercise
Regular exercise helps because it acts like a mild appetite suppressant and burns calories. When weekly exercise totals 150-200 minutes in combination with a diet tailored for weight loss, you'll likely see a difference in body fat, according to the Pennington Nutritional Series.
Those who are overweight should discuss an exercise program with a doctor before beginning due to potential heart or other diseases. The treadmill burns the most calories, according to the Oregon Health and Science University; however, any exercise that can be fit into your schedule--even just 10 minutes a few times per day--is beneficial.
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