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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.

One of the safe diets online is Fat
Loss 4 Idiots.

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.


• 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.