Obesity
Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Food that is not used to fuel the body is stored as fat.
A major component of losing weight is to make smarter food choices. Here's how:
Limit non-nutritious foods, such as:
Sugar, honey, syrups and candy
Pastries, donuts, pies, cakes and cookies
Soft drinks, sweetened juices and alcoholic beverages
Cut down on high-fat foods by:
Choosing poultry, fish or lean red meat
Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling
Using low-fat or non-fat dairy products
Using vinaigrette, herbs, lemon or fat-free salad dressings
Avoiding fatty meats, such as bacon, sausage, franks, ribs and luncheon meats
Avoiding high-fat snacks like nuts, chips and chocolate
Avoiding fried foods
Using less butter, margarine, oil and mayonnaise
Avoiding high-fat gravies, cream sauces and cream-based soups
Eat a variety of foods, including:
Fruit and vegetables that are raw, steamed or baked
Whole grains, breads, cereal, rice and pasta
Dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese
Protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans
Change your eating habits:
Eat three balanced meals a day to help control your hunger
Watch portion sizes and eat small servings of a variety of foods
Choose low-calorie snacks
Eat only when you are hungry and stop when you are satisfied
Eat slowly and try not to perform other tasks while eating
Find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community
Include regular exercise in your daily routine
Find a support group, if necessary, for emotional support in your weight loss effort
Many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.
The academy’s advice: Aim to lose 1 or 2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.
For faster results, you’ll need to work with a doctor to make sure that you stay healthy and get the nutrients that you need.
Make a Plan
You’ve probably heard the saying, “calories in, calories out” -- as in, you just need to burn more calories than you eat and drink.
But it’s not that simple, as many people can tell you from their own experience.
Nutrition and exercise are both important when trying to lose weight. All the exercise in the world won’t help you shed pounds if your nutrition is out of whack. But research shows exercise has major benefits for your body and mind, whether you’re trying to lose weight or not.
Your metabolism -- how well your body turns calories into fuel -- matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.
There are many ways you can do this without cutting calories too much. You could:
Cut back on portions.
Figure out how many calories you get in a usual day, and trim back a bit.
Read food labels to know how many calories are in each serving.
Drink more water, so you’re not so hungry.
Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein, so you keep up good nutrition. But there's no one-size-fits all plan for healthy eating. Working with a dietitian is a good idea, so you make a plan that covers your specific needs. And when you make a healthy weight loss plan, it's important to stick with it. To get healthy and stay that way, the trend has to continue -- not just for a week or a month, but for the long term.
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