Basic Guidelines for Losing Weight

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There are many diets and weight loss products available for those struggling to lose weight. The sad reality, however, is that most diets do not work. In the long run, people often regain even more weight than they originally lost. There is hope for those who want to shed some extra pounds. The key to long-term weight reduction is gradual and permanent changes in lifestyle habits.



*Decrease the amount of total fat eaten.*

Fat has more than twice the calories of carbohydrates or protein. Thus, even small amounts of high fat items such as butter, margarine, oil, sauces, and gravies can contain large amounts of calories. Dietary fat is also the nutrient most easily converted into body fat. Much of the carbohydrates and protein we eat are burned up before they can be stored as fat.



*Eat a variety of foods and do no restrict certain foods from the diet.*

In general, it is not the occasional food that keeps someone from achieving a desirable weight; it is what is eaten on a daily basis. For example, limit dessert to one or two times per week instead of after each meal. Forbidding foods often makes them more desirable, and may undermine weight loss efforts.



*Eat breakfast*

People who eat breakfast are generally more successful at losing weight.



*Try not to eat before going to bed.*

Food eaten at this time of day is often not burned up and is more likely to be stored as fat.



*Eat single portions of food and give the body time to signal that it is full.*

Often we eat so fast that the second portion of food is almost gone before the body can signal that it was satisfied after the first.



*Eat foods high in complex carbohydrates.*

This includes breads, cereals, pasta, rice, and other grains, fruits, and vegetables. Although many weight loss diets in the past have limited starchy foods, it is the high fat items that often accompany these foods that inhibit weight loss efforts, not the starchy foods themselves.



*Exercise.*

Aerobic exercise is an excellent way to achieve and maintain a desirable weight. Walking, jogging, biking, and rowing are examples of aerobic activities. Before beginning any exercise program, it is a good idea to consult a physician.



*Do not starve yourself.*

Low calorie diets may slow a body's metabolism, making weight loss more difficult.



*Lose weight slowly, 1 to 2 pounds per week is desirable.*

Most people who need to lose weight need to lose excess fat. The body cannot burn off more than a few pounds of fat per week. Faster weight loss is probably due to muscle breakdown.



*Set reasonable weight goals.*

Despite our society's obsession with thinness, it is not practical for most of us to expect to have the body of a model. Instead, setting a goal which is achievable and maintainable may, over time, result in greater physical and psychological health benefits.





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