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Monday, September 25, 2006

Weight Loss For Life

Health experts agree that you may gain health benefits from even a small weight loss if:

  • You are obese based on your body mass index (BMI) (see BMI chart below).
  • You are overweight based on your BMI and have weight-related health problems or a family history of such problems.
  • You have a waist that measures more than 40 inches if you are a man or more than 35 inches if you are a woman.

A weight loss of 5 to 15 percent of body weight may improve your health and quality of life, and prevent these health problems. For a person who weighs 200 pounds, that means losing 10 to 30 pounds.

Even if you do not need to lose weight, you still should follow healthy eating and physical activity habits to help prevent weight gain and stay healthy as you age.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. To lose weight you need to take in fewer calories than you use. You can do this by creating and following a plan for healthy eating and a plan for regular physical activity.

You may also choose to follow a formal weight loss program that can help you make lifelong changes in your eating and physical activity habits. See below for more information on weight-loss programs.

A weight-loss “diet” that limits your portions to a very small size or that excludes certain foods may be hard to stick to. It may not work over the long term. Instead, a healthy eating plan takes into account your likes and dislikes, and includes a variety of foods that give you enough calories and nutrients for good health.

Make sure your healthy eating plan is one that:
  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • Includes lean meats, poultry, fish, bean, eggs and nuts.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Regular physical activity may help you lose weight and keep weight off. It may also improve your energy level and mood, and lower your risk for developing diseases like heart disease, diabetes, and some cancers.

Any amount of physical activity is better than none. Experts recommend doing at least 30 minutes of moderate-intensity physical activity on most or all days of the week for good health. To lose weight or maintain a weight loss, you may need to do more than 30 minutes of physical activity a day, as well as follow your healthy eating plan.

You can get your daily 30 minutes or more all at once, or break it up into shorter sessions of 20, 15, or even 10 minutes.
  • walking (15 minutes per mile or 4 miles per hour)
  • biking
  • tennis
  • aerobic exercise classes (step aerobics, kick boxing, dancing)
  • energetic house or yard work (gardening, raking, mopping, vacuuming)

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