Healthy Weight Loss Diet Plan

Selecting a healthy weight loss plan presents many challenges due to the number of options available. The 2007-2008 National Health and Nutrition Examination Survey (NHANES) revealed that more than 30 percent of Americans are obese. Recommendations from the American Heart Association include eating a variety of foods and getting regular physical to achieve optimum health.

Significance

Moderate weight loss will decrease the risk of developing chronic diseases and focusing on lifestyle changes in addition to healthier food choices will increase the odds for successful long-term weight loss, the American Heart Association states. A study published in 2009 in the "New England Journal of Medicine" by Dr. Frank M. Sacks, and his team demonstrated that overall calorie deficit results in weight loss, not a specific diet such as low carbohydrate or low fat.

Foods

The American Dietetic Association suggests focusing on increasing fruits, vegetables, low-fat dairy products and lean protein in addition to limiting foods high in fat and refined sugar. The USDA recommends 2 cups of fruit and 2 ½ cups of vegetables daily to meet minimum requirements. According to the CDC, eating adequate fruits and vegetables may also reduce the risk of developing certain cancers. The American Heart Association also recommends limiting saturated and trans fat while eating healthier foods containing mono- and polyunsaturated fats.

Time Frame

Healthy weight loss is 1 to 2 lbs. per week, according to the National Institutes of Health. This occurs by eliminating 3,500 calories per week from the diet or with activity. Options include cutting 500 calories per day from foods or burning 500 calories per day with exercise. The minimal calorie level for women is 1,200 calories per day and 1,500 calories per day for men. Success rates of long-term weight loss remain higher with this recommended amount of weight loss per week.

Considerations

Exercising 30 minutes a day can reduce your risk of developing heart disease as well as increasing your life expectancy, notes the American Heart Association. A study published in 2001 in the "Journal of the American College of Nutrition" demonstrated that walking 30 minutes in 10 or 15 minute intervals had the same result on weight loss as walking continuously for 30 minutes.

Benefits

Focusing on a lifestyle change which incorporates healthier food selections and increased activity has benefits for both mind and body. The National Heart, Lung, and Blood Institute states losing weight significantly decreases the risk of developing other diseases such as high cholesterol, coronary artery disease, high blood pressure, diabetes and certain cancers. A study published by Dr. Lucy Faulconbridgein in 2009 by the Society for the Study of Ingestive Behavior demonstrated that weight loss directly reduced the symptoms of depression.