According to Medline Plus, 66 percent of adults in the United States are overweight or obese. The U.S. Department of Health and Human Services reports that overweight and obesity are risk factors for Type 2 diabetes, coronary heart disease, high LDL cholesterol, stroke, hypertension, nonalcoholic fatty liver disease, gallbladder disease, osteoarthritis, cancer, sleep apnea and other breathing problems. For these 66 percent, losing just 5 to 10 percent of body weight can improve health and reduce risks significantly.
Lifestyle Changes
Working out or following a fad diet for a few weeks or months may lead to positive results initially; however, once physical activity stops and restrictive diets can no longer be tolerated, weight returns and may even increase. The key to losing and maintaining weight is a commitment to physical activity and healthy eating. By making small gradual changes and understanding relapses may occur, lifestyle can be altered.
Healthy Eating
A healthy diet is one rich in fruits, vegetables, whole grains, low fat dairy, lean meats, poultry, fish, beans, eggs and nuts.Additionally, food should be low in saturated fats, trans fats, cholesterol, salt and added sugar. Reduce or eliminate fried and fatty foods, large portions, and sugary foods and beverages. Aim for five to nine servings of fruits and vegetables a day, with this amount, there will be no room for cookies or chips.
If meal planning seems overwhelming, talk to a dietitian, these nutrition professionals are specially trained to tailor personalized meal plans and assist with weight loss.
Calories
The science behind weight loss is related to calories: the body must take in less calories than it has spent. Many calorie calculators, such as the Daily Plate, are available on the Internet to help individuals figure out their calorie needs, as well as keep track of daily intake and expenditure.
Food Records
A study conducted by Kaiser Permanente's Center for Health Research, or KPCHR, found that participants who kept daily food records lost twice the amount of weight as those who did not keep records. Jack Hollis, Ph.D at KPCHR, said, "It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
Exercise
Get moving, but start slow to avoid injury or burnout. Aim for at least 30 minutes a day of moderate to vigorous activity. If finding time to work out is difficult, split up exercise throughout the day. For example, park in the farthest parking spot at work or the store, opt for the stairs instead of the elevator or take a walk during lunch.
Hydration
Stay hydrated with water. Eating more fiber from fruits, vegetables and whole grains, along with added physical activity, will increase the body's need for water. Furthermore, thirst cues from the body can be confused with hunger cues, filling up on water can prevent filling up on excessive calories. Reducing or eliminating soft drinks and fruit juices, is another great way avoid unnecessary calories; these beverages are loaded with sugar and have little to no nutritional value. If water gets tiring, have milk or a fruit smoothie made with fat free yogurt.
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