Your body weight
is controlled by the number of calories you eat and the number
of calories you use each day. So, to lose weight you need to
take in fewer calories than you use. You can do this by becoming
more physically active or by eating less. Following a
weight-loss program that helps you to become more physically
active and decrease the amount of calories that you eat is most
likely to lead to successful weight loss. The weight-loss
program should also help you keep the weight off by making
changes in your physical activity and eating habits that you
will be able to follow for the rest of your life.
Weight Loss Programs
Healthy Weight Loss
Follow sensible and healthy
guidelines for eating and physical activity for achieving and maintaining
Excess weight is caused
by an interaction of genetic (inherited) and environmental (social and
cultural) factors, which include metabolic (physical and chemical) and
behavioral (psychological and emotional) components. Because of the
complexity of weight loss, gain, and maintenance, women need to
understand that a quick and effortless weight loss is worthless.
As sedentary lifestyle
is a significant barrier to successfully maintaining weight loss and
preventing further weight gain, it is important to add more activity
in your daily routine.
Losing weight requires
burning more calories than the body takes in, by either reducing
caloric intake or increasing caloric expenditure, or preferably, both.
Remember, achieving and
maintaining even a modest amount of weight loss can reduce the
severity of illnesses associated with obesity.
and surgical interventions may be options for women with more serious
cases of overweight and obesity. These interventions, used in
conjunction with a plan for healthy eating and physical activity,
should be utilized in conformance with applicable treatment
After Weight Loss
Once you have achieved a
healthy body weight what lies ahead is effective weight management, which
involves behavior modification which is a lifelong commitment and includes
at least two components:
healthful eating in
accordance with the Dietary Guidelines for Americans, emphasizing a
reduction in total calories, a lowered fat consumption, and an
increase in vegetables, fruits and whole grains, and
increased frequent and
regular physical activity of at least moderate intensity.
Associated With the Fad Diets, Dieting and Other Weight Loss
A diet designed to promote
healthy weight loss promotes a weight loss of no more than two pounds — or
one percent of total body weight/a week. Medical authorities recommend
that losing weight at such a rate reduces risk of health problems that
have been associated with more rapid weight loss (greater than three
pounds per week). Some people may lose weight at a slightly higher rate.
However, a rapid weight loss of more than two pounds a week is unhealthy
and should be avoided.
Fad diets that ignore the
principles of the Dietary Guidelines may result in short term weight loss,
but may do so at the risk of your health. How you go about managing your
weight has a lot to do with your long-term success. Unless your health is
seriously at risk due to complications from being overweight or obese,
gradual weight loss should be your rule — and your goal.
Many women look for quick
and easy solutions to their weight problems. They find it hard to believe
in this age of scientific innovations and medical miracles that an
effortless weight-loss method doesn't exist.
So they succumb to quick-fix claims like "Eat All You Want and Still Lose
Weight!" or "Melt Fat Away While You Sleep!" And they invest their hopes
(and their money) in all manner of pills, potions, gadgets, and programs
that hold the promise of a slimmer, happier future. Some pills may help
control the appetite, but they can have serious side effects.
(Amphetamines, for instance, are highly addictive and can have an adverse
impact on the heart and central nervous system.) Other pills too, are
Any claims that you can lose
weight effortlessly are false. The only proven way to lose weight is
either to reduce the number of calories you eat or to increase the number
of calories you burn off through exercise. Most experts recommend a
combination of both.
There is no product
available NOW OR IN THE FUTURE that substitutes for proper diet/exercise
techniques. If you remember this, you've learned more than 95% of the
people who are currently pursuing physical improvement.
KNOWLEDGE IS KEY!