Weight loss in moderation can benefit people who are overweight or obese and lower the risk of chronic diseases like heart disease, cancer, diabetes, stroke and kidney and liver disease. Diet and exercise are the keys to successful weight loss. Weight loss should occur in moderation; rapid weight loss can be unhealthy and may only be temporary.
Healthy Weight Loss
The Centers for Disease Control and Prevention (CDC) says gradual weight loss of 1 to 2 pounds per week is more effective and permanent than rapid weight loss. Healthy weight loss is achieved through both a moderate reduction in calories and an increase in physical activity. The Mayo Clinic reminds dieters that the weight loss process is a lifetime commitment that involves making permanent changes to diet and exercise habits.
Calorie Balance
Calorie balance refers to the amount of calories taken in through food and the amount expended through physical activity. A negative calorie balance produces weight loss and is achieved by consuming fewer calories than are expended. According to Medline Plus, 1 lb. of fat equals 3,500 calories. Theoretically this means a person can lose 1 lb. a week by cutting out 3,500 calories per week or 500 calories per day (500 calories x 7 days = 3,500 calories per week). Medline Plus says significant food deprivation is not necessary for weight loss. Men and women should consume no less than 1,200 and 1,500 calories per day respectively. A severe calorie deficit can lead to malnutrition, fatigue and nutrient deficiencies.
Diet Recommendations
Healthy foods for weight loss are naturally low in calories but packed with nutrients. The Mayo Clinic recommends eating more plant-based foods like fruits, vegetables and whole grains because they have fewer calories than meat and dairy products, and essential vitamins, minerals and nutrients. Dieters who consume dairy products and meat should choose low-fat or nonfat dairy varieties like skim milk or nonfat yogurt and lean meat and proteins like skinless chicken breast, turkey, fish, seafood, beans, legumes, soy, nuts and lean ground beef.
Foods that are high in fat and sugar should be limited because they are highly caloric and contribute to weight gain, heart disease and other chronic diseases. Examples of fatty foods and foods high in added sugar include fast foods, deep-fried foods, processed foods, butter, lard, cream, shortening, mayonnaise, desserts, soda, candy and pastries.
Exercise
Regular exercise can help create a negative calorie balance by increasing calorie expenditure. The USDA recommends at least 60 to 90 minutes of physical activity a day for weight loss. Activities should be moderate to vigorous in intensity like jogging, bicycling, dancing, skiing, weightlifting or aerobics.
Supplements
Dieters should talk with a doctor prior to taking supplements for weight loss. Supplements are not federally regulated and many have not been scientifically proven to be safe or effective and can have side effects. According to the University of Maryland Medical Center, supplements that claim to support weight loss include 5-hydroxytryptophan, conjugated linoleic acid, fiber, zinc, chitosan, vitamin D, calcium, hydroxycitric acid, pyruvate, glucomannan and chromium. Herbs that may benefit weight loss include psyllium, guggul, green tea, cayenne and hoodia.
Fad Diets
Medline Plus warns that fad diets often make unrealistic promises and do not produce long-term results. Fad diets should be carefully evaluated based on reliable nutritional or medical information. Dieters should be cautious of diets that limit food choices, restrict or severely limit entire food groups, only allow a few foods or do not include exercise as part of the plan.
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