According to the Centers for Disease Control and Prevention (CDC), more than 30 percent of adults in America are obese. Weight loss for individuals who are overweight or obese can improve health and increase longevity. The most effective weight loss plan is designed around a healthy diet that focuses on moderation and nutrient-dense foods and balancing diet with regular physical activity.
Benefits
The American Dietetic Association (ADA) and CDC say obesity increases the risk of heart disease, high blood pressure, stroke, diabetes, gallstones, sleep apnea, arthritis, liver disease, infertility and certain cancers. Overweight individuals who lose weight can decrease such health risks and the medical toll associated with poor health. Healthy weight loss can also prolong a person's life because heart disease, stroke, diabetes and cancer are four of the leading causes of death in the United States.
Calorie Balance
Calories are the body's source of energy, but consuming too many calories is unhealthy. The CDC says weight gain occurs when a person eats too much and doesn't get enough physical activity. Weight loss is achieved by eating less and increasing physical activity. According to the Mayo Clinic, individuals trying to lose weight need to burn 500 to 1,000 more calories than are consumed every day. A healthy rate of weight loss is one to two pounds a week.
Diet
The ADA says a healthy diet that supports weight loss is rich in nutrient-dense foods such as fruits, vegetables, whole grains, low-fat dairy products and lean proteins. Nutrient-dense foods are usually low in calories, but packed with essential vitamins, minerals and nutrients. Fruits, vegetables and whole grains in particular are high in fiber. According to the U.S. Department of Agriculture (USDA), fiber induces satiety, which can help prevent overeating and subsequent weight gain. Individuals trying to lose weight should refrain from eating foods high in fat and sugar such as soda, desserts, snack foods, pastries and candy. These foods are high in calories, but tend to be low in nutrients and have few health benefits.
The ADA says eating in moderation with portion control are key components of weight loss and a healthy lifestyle. Portions in the U.S. are often oversized, which contributes to overeating and weight gain. Individuals can control portions by reading nutrition facts labels, ordering smaller portions at restaurants, portioning snacks into a bowl instead of eating straight from the package and eating more slowly.
Physical Activity
The USDA recommends 60 to 90 minutes of moderate to vigorous physical activity on most days of the week for weight loss. Examples of moderate physical activity include brisk walking, hiking, gardening, dancing, bicycling and weight training. Vigorous activity includes running or jogging, swimming, aerobics, weight lifting and team sports such as basketball or football.
Fad Diets
Weight loss is achieved through healthy lifestyle changes, and diets that sound too good to be true usually are. According to the ADA, many fad diets and weight loss programs are ineffective in the long run, even if they work at first. The ADA recommends staying away from fad diets, including weight loss pills or programs that claim rapid weight loss, are designed around a single food or food group, have rigid menus and do not include physical activity.
Member Comments