With obesity rates on the rise, many Americans are concerned with finding advice on the best way to lose weight. Unfortunately, an army of companies promoting pills and diets have sprung up to prey on this concern, often with dangerous results. It is important that you choose weight loss strategies that help you lose weight steadily and help you maintain your ideal weight over the long term without compromising your health.
Diet Supplements
Avoid diet supplements, even if they claim to be natural. According to the April 2009 "Newsweek" article titled, "Too Good to be True," an FDA investigation of 72 supposedly all-natural over-the-counter diet supplements revealed the presence of unlisted pharmaceuticals such as anti-seizure medications, stimulants, appetite suppressants and even Prozac. These ingredients can cause stroke, heat attack, seizures or deadly drug interactions.
Fad Diets
If you're looking to lose weight fast, it can be tempting to believe the outrageous claims by companies promoting fad diets. Fad diets such as the Atkins diet or the cabbage soup diet usually restrict dieters to particular food groups or extremely low calorie meals. These diets are nutritionally inadequate, and can leave you dangerously malnourished, warns the Weight-Control Information Network. In addition, weight loss tends to be unsustainable because the diets are impossible to follow over time.
Reducing Calories
Reducing your caloric intake is more effective than exercise alone at helping you reach your weight loss goals, according to the Mayo Clinic. Reduce calories by increasing your intake of fresh fruits, vegetables, legumes such as peas, beans and nuts and whole-grains like oats, bran and whole wheat. Lower your intake of meat and choose leaner cuts to reduce calories and unhealthy cholesterol. Making healthier dietary choices will help you lose weight while maintaining your body's nutritional requirements.
Exercise
The more you exercise the more excess calories you will burn, preventing them from being stored as fat. You need to burn 3,500 calories to lose 1 lb. of fat. In addition, muscle uses more energy and uses energy more efficiently than fat, so building muscle with resistance training is a natural way to lose weight over the long term. Aerobic exercises such as swimming and cycling, not only burn calories, but also are important to maintaining cardiovascular health.
Additional Considerations
Losing more than 3 lbs. per week can be dangerous, warns the Weight-Control Information Network. Consult your physician about your weight loss goals to ensure they are safe and practical. Your doctor may recommend a restricted-calorie diet under certain circumstances -- but these kinds of diets require medical supervision for safety. Always consult a physician before starting an exercise program as well, especially if you suffer from a chronic condition such as high cholesterol or hypertension.
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