TLC for Weight Loss

More than two-thirds of Americans are overweight or obese, reports the Centers for Disease Control and Prevention (CDC). Therapeutic lifestyle changes, or TLC, are one way to help you control your weight and health. TLC for weight loss and overall improved health includes making changes to your eating habits and physical activity habits. It is recommended by various health organizations, including the American Heart Association and the American Diabetes Association.

Diet

The National Heart, Lung and Blood Institute reports that the dietary changes as part of TLC include choosing foods low in saturated fat and cholesterol. Foods low in saturated fats include low-fat dairy products, lean meats, fish and skinless poultry. Eating plenty of whole-grain foods and fruits and vegetables should also be part of your TLC diet. Eating fewer calories than your body needs while choosing healthy foods will help you lose weight.

Physical Activity

Increased physical activity is another essential part of TLC. The CDC reports that physical activity can help you burn more calories, lose weight and improve other risk factors that can lead to obesity and other chronic conditions. The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on four or more days each week and suggests that 60 minutes or more may be necessary for weight loss.

Calories

When it comes to weight loss, calories are what counts. Eating more calories than you burn--through physical activity and regular metabolism--leads to weight gain, and eating fewer calories than your body burns leads to weight loss. The MyPyramid program from the U.S. Department of Agriculture can help you estimate how many calories you need to eat each day to promote weight loss.

Benefits

TLC, in addition to helping you lose weight, can also provide your body with additional benefits. Eating a healthy diet helps ensure that you get the right nutrients for proper growth and development. A healthy diet that stays within your calorie needs together with regular exercise can lower your risk for developing heart disease, some types of cancer, osteoporosis and type 2 diabetes. TLC also helps lower your cholesterol, blood pressure and other risk factors associated with chronic diseases.

Considerations

You can choose from many different healthy foods to improve your diet and from many different types of exercises. Choosing foods and exercise activities that you enjoy, while meeting the recommendations for TLC, can increase your chances of sticking with your lifestyle changes. If you have specific dietary needs or are not sure where to begin with exercise, a registered dietitian or a trained exercise specialist can help you develop a plan that meets your individual needs.