Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight control.
According to the Centers for Disease Control and Prevention, around 93.3 million adults in the United States had obesity in 2015–2016. This number is equivalent to 39.8 percent of the population.
Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.
In this video, I will provide 10 tips for weight control.
1. Eat varied, colorful, nutritionally dense foods
2. Keep a food and weight diary
3. Engage in regular physical activity and exercise
4. Eliminate liquid calories
5. Measure servings and control portions
6. Eat mindfully
7. Stimulus and cue control
8. Plan ahead
9. Seek social support
10. Stay positive
Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.
Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet.
A reasonable weight loss goal to start seeing health benefits is a 5–10 percent reduction in body weight over a 6-month time frame.
Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,000–1,600 calories per day.
A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.
After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.
People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.
However, a person should only use medications to support the above lifestyle modifications. If attempts to lose weight are unsuccessful and a person’s BMI reaches 40 or over, surgical therapy is an option.