Tips for Long Term Weight Loss

Quick Facts...

• The most effective way to lose weight and to permanently maintain weight loss over time is to moderate calorie and fat intake, follow a healthy balanced diet and stay active.

• Weight loss strategies should encourage setting realistic goals and making permanent changes in eating habits.

More than 60 percent of Americans over 20 years old are overweight. Carrying too much weight increases the risk of health problems such as hypertension, heart disease, gall bladder disease and diabetes. Losing weight — and keeping it off — can be challenging. Controlling calorie and fat intakes, staying active and changing behavior are keys to weight management.

Calorie Intake

Calorie needs vary from person to person. Age, gender, body size and composition, physical condition, and activity level all play a role in determining how many calories a person needs.

The number of calories required by your body through out the day to do involuntary tasks, such as breathing, producing body heat, keeping your heart beating, and sending messages to and from the brain, is called your basal metabolic rate or BMR. A person’s BMR actually represents about 60 percent of the body’s daily energy needs. Approximately 30 percent of the body’s daily energy needs is used for movement, including a blink of your eye, walking to get the mail, folding laundry as well as jogging around the block. The remaining 10 percent of the body’s energy requirement is used to digest food and absorb the nutrients from food. Go to www.mypyramid.gov to help estimate your daily calorie needs.

When it comes to weight management, there is no magic formula. To maintain weight, the number of calories consumed must equal the number of calories the body burns. For people trying to lose weight, the number of calories consumed must be fewer than the number burned each day. The best way to accomplish this is to cut back on calories by decreasing food intake, while increasing physical activity.

If you are trying to cut back on the number of calories you consume, pay attention to portion size. Choosing sensible portions is an important factor in controlling calorie intake and managing your weight. To learn more about what counts as a serving, see Fact Sheet 9.306, A Guide to Daily Food Choices.

Fat Intake

Another key component of a healthy eating plan is a moderate fat intake. At 9 calories per gram, fat contains more than twice the calories of protein and carbohydrates (4 calories/gram each). Limiting your fat intake not only reduces fat and calories, but also reduces a risk factor for cardiovascular disease. A healthy goal is 30 percent or less of total calories from fat.

Watching your fat intake doesn’t mean you must give up your favorite foods. Choose lean meats and dairy products. Use oils and spreads sparingly. Be aware of hidden fats in foods such as bakery products, crackers, nuts and salad dressings. Learn to modify recipes and use substitutions to lower the fat content.

Keep in mind that a low-fat eating plan is not always low in calories. When selecting low-fat foods, look at the calorie content as well. Fresh fruits and vegetables, whole grain products and low-fat dairy products tend to be low in fat, refined sugars and calories, yet rich in many vitamins and minerals.

Stay Active

People are more successful at losing weight when they alter eating habits and stay active. Physical activity burns calories, raises metabolism, and helps you lose body fat. Staying active also promotes a sense of well-being and has beneficial effects on HDL cholesterol.

Contrary to popular belief, moderate activity does not increase your appetite. Find an activity that you enjoy. If you are very overweight or have other health problems, consult with your doctor before beginning an exercise program. Start slowly, then work up to at least 15 minutes a session, three to five times a week.

Weight Loss Diet Books

Although many fad diet books promise quick weight loss, many of the diets are usually difficult to continue for a long period and are not nutritious. Despite the fact that people may lose weight initially, often times they easily regain it. At two-year follow-ups, fad diets have a very low success rate.

When selecting a nutrition or diet-related book, don’t believe grand claims and testimonials. Look for well-researched books that provide information based on hard science and that fit the criteria outlined under Safe and Effective Weight Loss Plans. The information below provides critiques of numerous popular books and their approaches to weight loss.

Safe and Effective Weight Loss Plans

Safe and more effective weight loss plans have the following characteristics:

• Recommend no more than 1 to 2 pounds weight loss per week.

• Do not go below 1,200 calories per day.

• Refer to the Food Guide Pyramid and Dietary Guidelines. (See Fact Sheets 9.306 and 9.353)

• Choose sensible portion sizes.

• Encourage exercise.

• Include a variety of nutritionally balanced foods from all food groups.

• Do not have a list of forbidden foods.

• Minimize hunger.

• Do not require special foods or vitamin supplements.

• Encourage setting realistic weight loss goals and making slow, moderate changes.

• Establish lifelong habits.

• Fit into your lifestyle.

Breaking the Behavior Chain

Behavior modification techniques can help alter poor eating habits. Begin by recording your eating habits to identify places, emotions or activities that lead to inappropriate eating.

To change those habits, use simple modification techniques. For example, make a rule to not eat when watching television. When you feel stressed, go for a walk or call a friend instead of eating cookies.

Taking personal responsibility for losing weight, believing you can succeed and having support from family and friends also are important factors in losing weight.

Tip: Fat Loss with Proactol and How to Set Weight Loss Goals