Obesity is defined as a body mass index, or BMI, greater than 30. More than 30 percent of all Americans are obese, according to a report published in 2010 in the "Journal of the American Medical Association." Obesity increases a person's risk of chronic disease and early death. Losing only five to 10 percent of body weight can significantly improve a person's health. Consult with a physician before starting any weight loss plan.
Weight Watchers
Weight Watchers has been helping people lose weight for over four decades. The plan works because it teaches people how to control calories and make better food choices while offering peer support throughout the weight loss process. The Weight Watchers plan uses a point system to teach people how to control portions and calorie intake. Each dieter is allowed to eat a certain number of points a day to lose weight. Foods are assigned a point value based on calorie, fat and fiber content. Foods lower in calorie and fat and higher in fiber have a low point value; foods high in calories and fat and low in fiber have a high point value. To feel more satisfied, people are more likely to choose the low-point healthy food options. Weight Watchers helps to keep the dieter motivated through weekly meetings and online support.
The Mediterranean Diet
The Mediterranean Diet is a heart healthy diet based on the eating and cooking practices of the people living along the Mediterranean Sea. The Harvard School of Public Health says people have more success losing weight following the Mediterranean style diet than the low-fat diet. The Mediterranean diet emphasizes fruits, vegetables and whole grains. It recommends that people eat fish and poultry at least twice a week and limit red meat to twice a month. The diet also emphasizes the use of monounsaturated fats like olive and canola oil. In addition to being heart healthy, people who follow the Mediterranean diet also have a decreased risk of developing some cancers, Alzheimer's disease and Parkinson's disease, according to MayoClinic.com.
Calories Count
The key to losing weight is to eat fewer calories than the body needs. Calories Count is a free online weight-management program designed to help people lose weight by controlling calories. The website's diet assessment tool determines the number of calories a person needs to lose weight based on sex, current weight, height, age and activity level. The site includes a food calorie calculator and online food diary to help track calories and intake. Calories Count also provides sample calorie-controlled weekly menus with grocery lists and recipes.
References
- "Journal of the American Medical Association"; Prevalence and Trends In Obesity Among U.S. Adults, 1999-2008; K.M. Flegal; 2010.
- Weight Watchers: How Weight Watchers Works
- MayoClinic.com: Mediterranean Diet
- Harvard School of Public Health: How to Get to a Healthy Weight
- Calories Count: Healthy Eating and Exercise for Life
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