To lose weight successfully, you must carry out a plan to balance caloric intake with exercise. The ideal is to eat a nutritionally balanced, low-calorie diet and increasing physical activity.
Related topics:
* Obesity
* Overweight
* Unintentional weight loss
Alternative Names
Dieting, Diets fashion, unintentional weight loss
Information
Although many programs advertised to help people lose weight, the only proven long-term and safe is to burn more calories than you consume.
This is accomplished by consuming fewer calories (eat less food or healthier food) or by increasing energy expenditure (exercise more). Often used behavior modification techniques like eating smaller portions to help control eating habits. Once weight is lost, these habits can be modified slightly for weight maintenance.
Unintentional weight loss may be a symptom of various medical or psychiatric disorders or may be due to increasing physical activity or decreasing food intake.
HEALTHY CALORIE INTAKE
The Committee on Recommended dietary allowances (Committee on DietaryAllowance) of the United States has published energy intakes (number of calories) that are recommended for different age groups and sex. These numbers also depend on activity level and medical conditions, including pregnancy.
WEIGHT LOSS TIPS
One pound (0.453 g) of fat contains approximately 3,500 calories, that is, to lose 1 pound a week, a person should consume approximately 3,500 fewer calories per week. This is achieved by reducing 500 calories of daily food intake (500 x 7 days will provide a deficit of 3,500 calories per week). Similarly, to lose 2 pounds (0.90 kg) per week requires a deficit of 1,000 calories.
If this seems impossible, we must remember that physical activity also contributes significantly. Physical activity combined with a reduction in daily intake you can get a deficit of 500 to 1,000 calories, so it is not necessary that the person is completely deprived of food. In women, the minimum recommended intake is 1,200 calories, unless under medical supervision in a very low-calorie regimen which may have a daily intake of 500 to 800 calories.
In men, the lowest level recommended is 1,500 calories per day can use a very low calorie diet, should be under medical supervision.
Tips for preventing weight gain:
* Avoid foods high in fat and sugar
* Reduce the amount of alcohol you drink
* Avoid stress, frustration and boredom
* Seek medical treatment if you experience depression
Avoid a sedentary lifestyle increase the level of activity:
* Perform aerobic exercise for at least 30 minutes a day, 3 times a week
* Increase physical activity by walking rather than driving
* Climb stairs rather than using an elevator or escalator
* Always talk to your doctor before starting an exercise program
FAD DIETS
A fad diet is one that makes false promises. Most of these diets are very low in carbohydrates and calories, causing fluid loss from the body, which indicates a loss of weight in the balance. Once the body is rehydrated, it retrieves the initial weight.
Evaluation of a fad diet:
* Is the diet medically and nutritionally safe? It is desirable that the person is the opinion of a physician or registered dietitian.
* Warning signs of fad diets are putting too much emphasis on a specific group or groups of foods, have a limited selection of foods and take an approach that “calories do not count.”
With these parameters it is possible to decide whether to use a diet or not. If the diet is not provided with a formal medical or nutritional and if there are reliable statistics to back the claims, then there is a diet that should be considered. Remember that if it sounds too good to be true then it probably is.
ABSTRACT
The following is a summary of basic guidelines to effectively lose weight:
* Aerobic physical activity helps build muscle tissue and burn more calories. You should plan sessions of 20 minutes at least three times a week
* Gradual changes in eating habits will help encourage a permanent change of lifestyle.
* It is best to lose weight at a rate of 1 to 2 pounds per week until you reach your ideal weight.
RESOURCES
An excellent resource for individualized weight loss is to seek help with a registered dietitian can provide information about classes and programs available in the community.
By far the community support group best known is Weight Watchers members meet every week and learn about healthy eating while encouraging each other to achieve their weight loss goals.
You may obtain information brochures to consumers through the FTC (Federal Trade Commission) of the United States for the evaluation of the programs weight-loss commercial.
Diet and Nutrition Consultation
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