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About Weight Loss
Weight Loss Treatment
Weight Loss Exercises
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Although there are many programs advertised to help lose weight, the only proven long-term and safe method is to burn more calories than are ingested. This is achieved either by reducing the caloric intake (adjusting your diet) or by increasing the energy expenditure (exercise more). Often, behavior modification techniques like eating smaller portions are also used to help control eating habits. Once the weight is lost, these habits can be modified slightly for weight maintenance.
About Weight Loss
Weight Loss Treatment
Weight Loss Exercises
Weight Loss Diets
Weight Loss Drugs
The US Committee on Dietary Allowance has published recommended energy intakes for various age and sex groups. For example, a 20 year-old women who weighs 128 lbs. needs 2,200 calories every day to maintain her weight. This value would be increased if she were pregnant or nursing a child, and it would be decreased if she were trying to lose weight. These energy intakes are available through nutritionists.
One pound of fat contains approximately 3,500 Calories, so to lose one pound a week, a person should consume approximately 3,500 fewer Calories per week. This can be done by reducing the daily intake by 500 Calories per day (500 x 7 days will provide a deficit of 3,500 Calories per week). To lose 2 pounds per week, a deficit of 1,000 Calories per day is required.
Adjust food intake gradually for permanent lifetime changes. Reduce fat intake and reduce the intake of other high-calorie foods. See the chart below to get an idea of what type of foods you should eat for optimum nutrition and health. Click for a list of the caloric content of healthy snacks to reach for when cravings arise.
The lowest intake per day recommended for females is 1,200 Calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day. The lowest level recommended for males is 1,500 Calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.
Learn about which popular weight loss diets can help you achieve your weight loss goals.
A key to weight maintenance and weight loss is to increase daily activity-- things like taking the stairs, rather than the elevator or walking rather than driving when possible make a real difference.
Remember that physical activity contributes significantly to reducing your caloric intake. The deficit of 500 to 1,000 Calories can come from any combination of increased physical activity and reduced intake on a daily basis. Therefore, you don't need to experience significant food deprivation if you exercise.
Aerobic physical activity, such as running, biking, rollerblading or swimming, will assist in increasing muscle tissue which will burn more calories. You should plan on 20-minute sessions at least 3 times per week.
Learn some weight loss exercises to help you lose weight more efficiently.
Obesity is a chronic disease that affects many people and often requires long-term treatment to promote and sustain weight loss. As in other chronic conditions, such as diabetes or high blood pressure, long-term use of prescription medications may be appropriate for some individuals. While most side effects of prescription medications for obesity are mild, serious complications have been reported. Valvular heart disease was reported to occur in association with the use of certain appetite-suppressant medications. In general weight loss drugs should be used only by patients who are at increased medical risk because of their obesity and should not be used for "cosmetic" weight loss.
Learn more about the different weight loss drugs currently available to help you lose weight medically.
Permanent weight loss is a gradual process that involves lifestyle changes that don't happen overnight. A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best.
Support for people engaging in weight loss is available. A registered dietitian is an excellent resource for individualized weight loss. Dietitians can provide information on classes and programs available in the community. Also, consider joining a community-based support group like Weight Watchers where members meet every week and learn about healthy eating while encouraging each other in their weight loss goals.