Effective Wieght Loss Techniques

Maintaining a healthy weight is a lifetime commitment for most of us. The Federal Trade Commission estimates that, at any given time, 70 million Americans are trying to lose weight and annually spend about $30 billion on weight-loss products, such as diet books, supplements and foods; exercise equipment and videos; and medical treatments. There are many strategies available for losing weight, but most health experts agree that achieving and maintaining long-term weight loss requires the right combination of a balanced diet, daily exercise and behavior modification. In some cases, surgical procedures are recommended.

Diet

• A healthy diet consists of a balanced combination of carbohydrates, protein and fat. The Food Guide Pyramid recommends choosing your daily caloric intake from five key food groups: dairy, meat, vegetable, fruit and grains. One pound of body fat is equal to 3,500 calories. The number of daily calories you need to maintain a healthy weight depends on your age, gender, weight, height, lean body mass and activity level. If you want to burn fat and lose weight, you must consume fewer calories than you expend. Choosing low-fat foods in the right combinations and portion size helps you achieve and maintain a healthy weight. Avoid one-food diets that are nutritionally lacking.

Exercise

• If you consume more calories than you expend, you gain weight. If you burn more calories than you consume, you lose weight. Daily exercise, when combined with a restricted diet, decreases body fat, lowers blood pressure and increases cardiovascular fitness. Consider aerobic exercise, such as walking, jogging, cycling or swimming. If money permits, join a fitness center that offers instructor-led fitness classes, or hire a personal trainer to design and guide you through a personalized fitness routine. Walk to work, walk the dog, or take the stairs for extra calorie burners. For a healthy weight, the Centers for Disease Control recommends that adults aim for 150 minutes of weekly moderate-intensity (brisk walking) exercise.

Behavior Modification

• To lose weight, you need to change your relationship with food and exercise. Look at when and why you eat and consider ways to incorporate change. If, for example, you eat when you watch television, start knitting or ride a stationary bike. If you eat when you are bored or sad, take a bike ride. If all of your socializing revolves around meals, suggest meeting for a walk instead. Encourage friends and family members to support and even join you. Keep a food journal so you can record what, when and how much you eat. Set realistic short-term goals for eating and exercise. For example; aim to lose one pound a week instead of focusing on a 50-pound goal. You are more likely to maintain a long-term lifestyle change if you set smaller attainable goals. Reward yourself when you reach a milestone, for example, with a new CD or a new outfit in a smaller size.

Surgery

• Surgical procedures might be options if you are morbidly obese (more than 40 percent body fat), have weight-related diseases, such as diabetes and high blood pressure, and have been unable to lose weight through diet and exercise. Bypass, gastric band and sleeve gastrectomy are the three most common bariatric (weight loss) surgeries. Bariatric surgeries restrict the amount of food that gets to your stomach, limit what your body absorbs, or do both. Bariatric surgery helps you feel fuller sooner and less likely to overeat. Because of potential health risks and side effects, surgical candidates are carefully screened. Post-surgery weight-loss maintenance still depends on your ability to change your diet, behavior and exercise level.