Non-Surgery Weight Loss

The Centers for Disease Control and Prevention defines obesity as a body mass index of 30 or greater. In 2009, 33 states had an obesity prevalence of 25 percent or more. As the number of obese people increases the weight-loss surgical and program options has increased as well. Non-surgical weight loss is possible, but will require effort and dedication to reach your goals.

Features

A non-surgery weight loss program will address diet, exercise, lifestyle and behavior. You need to change your unhealthy habits that have contributed to your weight gain and replace them with healthy lifestyle changes. This is not a temporary fix. Diets don't work but sustainable, healthy changes will help you lose and maintain your body weight. Excess body fat is lost by creating a caloric deficit. You create this deficit by eating less calories than you burn on a daily basis. Do not expect to lose the weight in just a few weeks. Plan on slow, steady loss that may take a few months or more.

Nutrition

You should not starve yourself to lose weight. If you eat too little calories, you will actually slow your metabolism and derail your progress. Nancy Clark, MS, RD recommends only cutting your calories 15 to 20 percent at a time to lose weight slowly and still take in adequate nutrients. Replace processed carbohydrates with whole grains. Choose lean sources of protein that are low fat and grill or bake instead of frying your food. Fresh is the best choice for fruits and vegetables, but frozen or canned is okay. Avoid heavy sauces and use fats in moderation.

Cardiovascular Exercise

Cardiovascular exercise will be the major component of your exercise program. According to the National Weight Control Registry, a database of people that have lost an average of 66 lbs, walking is the primary choice of aerobic exercise. Perform cardio three to five days per week for at least 30 to 60 minutes. Intensity should be moderate to hard. Choose activities that you enjoy and keeps you motivated. If you are new to exercise progress slowly. Listen to your body and stop if something does not feel right.

Resistance Training

Resistance training should be performed two to three days per week according to the American College of Sports Medicine. Allow at least 48 hours between sessions for adequate recovery. For beginners, one set of eight to 12 repetitions for each major muscle group is enough. Advanced participants may need to perform multiple sets in order to stimulate change. Machines, free weights, resistance bands or your own bodyweight are all options for resistance training.

Considerations

Set goals and write them down. Make small changes each week in order to meet those long-term goals. Gradual changes over time increase self-efficacy and can have a significant impact on body weight. Break up your exercise throughout the day if you are having trouble performing your exercise all at once. The calories that you burn will contribute to caloric deficit whether you burn them all at once or in short periods throughout the day.