Reaching your ideal, healthy weight can help you reduce your risk for heart disease, some types of cancer and type 2 diabetes, reports MedlinePlus, the medical encyclopedia from the National Institutes of Health. To lose weight you must use more calories than you consume and there are many different types of diets and eating plans that can help you achieve this. Always discuss changes in diet with your doctor.
Expert Insight
The Harvard School of Public Health reports that any diet or eating plan can help you lose weight as long as you take in fewer calories than your body needs. It reports that the key is finding a diet that includes foods you enjoy so you can stick with it. It can be low-fat, low-carbohydrate or an eating plan that you create. To help find a healthy diet plan, the University of Maryland Medical Center suggests looking for a program that teaches you to develop healthy habits and one that does not claim to help you lose a lot of weight in a short amount of time.
Calories
To eat fewer calories you need to figure out how many calories your body needs. The MyPyramid program from the U.S. Department of Agriculture can provide you with an estimate of your daily calorie needs based on your age, sex, height, weight and physical activity habits. Another way to estimate your daily calorie needs from the University of Maryland Medical Center is to multiply your current weight by a number that corresponds to your physical activity levels. When you know your calorie needs to maintain your weight, the Harvard School of Public Health recommends cutting out 500 calories each day to start losing weight.
Healthy Foods
Although you can lose weight by eating any type of food, the Centers for Disease Control and Prevention suggests choosing healthy foods to provide optimal nutrition for your body. It recommends eating plenty of fruits, vegetables and whole-grain foods, such as whole-wheat bread, oatmeal and brown rice. It also suggests healthy sources of protein and heart-healthy fats. Filling your calorie needs with these types of foods can help you reach your ideal weight in a healthy way.
Recommendations
There are some proven healthy diet plans that can help you get proper nutrition while helping you lose weight. The Dietary Approaches to Stop Hypertension Diet, or DASH, is endorsed by the National Heart, Lung and Blood Institute and has been shown to lower blood pressure, cholesterol and aid in weight loss. A Mediterranean-style diet, named for the common eating patterns found in the Mediterranean region, can also help you lose weight. Following the recommendations from the MyPyramid program is another eating plan that can safely help you lose weight.
Considerations
If you have trouble putting together or following a diet plan, meeting with a registered dietitian may be beneficial. A registered dietitian is a food and nutrition expert who can help you figure out how many calories you need to eat each day for weight loss and help you put together a diet plan that meets your specific needs and requirements.
References
- MedlinePlus: Weight Control
- Harvard School of Public Health: The Nutrition Source: The Best Diet is the One You'll Follow
- University of Maryland Medical Center: Choosing a Weight Loss Program
- MyPyramid.gov: MyPyramid Plan
- University of Maryland Medical Center: Weight Management Overview
- Centers for Disease Control and Prevention: Healthy Eating for a Healthy Weight
