According to the American College of Sports Medicine over 66 percent of adults in the United States are classified as overweight or obese. Excess body weight is a risk factor for disease and early death and is considered a preventable risk factor. Whether you choose a surgical or non-surgical approach, nutrition and exercise are key components of weight loss.
Goal Setting
Before beginning a weight loss program, either medical or commercial, set realistic goals. Losing 5 percent or more of your total weight is considered significant and improves your health. Aim for about one to 2 lb. per week, according to the National Heart Lung and Blood Institute. You did not put on weight quickly and it often does not come off quickly. Instead try for small, sustainable lifestyle changes to lose weight and keep it off.
Caloric Intake
Any program that you follow requires a modification in the calories you eat each day. To lose weight you need to take in less calories than you burn on a regular basis. Many programs advise a low-calorie, low-fat diet in order to reduce weight. Fat is high in calories and when you reduce your intake you reduce your total calories consumed. You should also spread your meals throughout the day. For example, if you are advised to eat 1,500 calories per day you could eat five 300 calorie meals instead of three 500 calorie meals.
Food Choices
Do not cut any one nutrient from your diet unless advised by your doctor. Carbohydrates, protein and fat serve a purpose in the body. Choose complex carbohydrates such as whole grains, brown rice, oats and barley. Carbohydrates should account for about 40 to 60 percent of your total calories. Eat lean meats, low-fat dairy, nuts and legumes for protein. Derive 20 to 30 percent of your calories from protein. Fat should only be about 10 to 30 percent of your diet limiting saturated and trans fats; instead, eat olive oil and nut oils, nuts and avocados -- sources of heart-healthy unsaturated fats.
Exercise
The American College of Sports Medicine recommends that you accumulate 225 to 420 minutes of moderate to vigorous exercise each week for weight loss. Start slowly with 20 or 30 minutes three to five days per week and gradually increase it until you are exercising the recommended amount. Exercise aids in weight reduction, improves cardiovascular function and reduces your risk of disease. Perform cardiovascular exercise and resistance training to burn calories and strengthen your body.
Considerations
Speak with your doctor before beginning any weight loss program. Chronic conditions and/or medications may affect how you exercise and the foods you eat. Some medications also may have side effects that contribute to weight gain. Adapt your nutrition and exercise to your lifestyle. Make small changes so that they become habits that you perform for the rest of your life.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Family Doctor: What it Takes to Lose Weight
- New York Methodist Hospital: Obesity Management
- National Heart Lung and Blood Institute: Key Recommendations
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
Member Comments