Losing weight means more than just eating as little each day as possible. Following a healthy diet to lose weight is a much better option than going on a starvation diet, fad diet or crash diet because these types of diets employ unhealthy eating habits that can lead to health concerns such as nutrient deficiencies, osteoporosis and vital organ damage. Losing weight with healthy dieting isn't likely to cause these problems.
Diet Components
A healthy diet is a reduced-calorie diet that includes nutrient dense foods from each of the five major food groups -- lean protein, dairy, grains, fruits and vegetables -- as well as a little healthy oil each day. While the exact number of calories you need to eat each day depends upon your age and activity level, the U.S. Department of Agriculture and U.S. Department of Health and Human Services notes that most women need 1,600 to 2,400 calories daily and most men need 2,000 to 3,000 calories daily.
Exercise Components
Aerobic and strength training exercises are an important part of a weight loss program. When you combine these types of exercise with a reduced calorie diet, you are more likely to lose weight because exercise is burning some of the calories you eat. The activity also is strengthening your body. Most adults need two-and-a-half to five hours of moderate intensity exercise -- meaning your heart rate increases and you start sweating -- per week. This should be spread out over the entire week, so if you exercise five days per week, you need to exercise for 30 to 60 minutes each day. You also must add in at least two days of strength training exercises.
Benefits
By following a healthy diet plan to lose weight, you increase your chance of reaching a healthy weight. You are also more likely to keep the weight off. Your risk of obesity related conditions decreases as the weight comes off. Losing as little as 5 to 10 percent of your total body weight reduces your chance of osteoporosis, hypertension, type 2 diabetes, sleep apnea and cardiovascular disease. Your risk of certain cancers, including cancer of the esophagus, kidney, breast, colon, larynx and mouth, also decreases.
Considerations
Certain groups of people have dietary needs that slightly vary from the general guidelines for adults. For example, children and older adults require fewer calories per day than adults of the same gender, and pregnant women require more calories daily than non-pregnant women. People with certain medical conditions, such as cancer, may require more calories than a healthy person, but other conditions, such as severe heart disease or morbid obesity, may necessitate a diet consisting of fewer calories. A consultation with your doctor or a dietitian is advisable if you have any underlying health concerns.
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