The Very Best Way To Lose Weight
Best Way To
Lose Weight - A positive attitude is very important for successful weight loss
and weight management. To lose weight permanently, you must make a commitment
to gradually adopt a healthier way of life.
You can
control your weight. To lose weight, you must eat fewer calories or burn up
more calories than you need. The best way to lose weight is to do both.
Following a
very low calorie diet can leave you feeling deprived and can increase the
temptation to binge. Often, very low calorie diets make you lose muscle instead
of fat. You are then left with a body that jiggles instead of one that is
smooth and toned. Exercise helps you keep the muscles and lose the fat.
Very low
calorie diets also lack many important nutrients, putting you at risk of
becoming malnourished. Most importantly, research shows that people who follow
these diets usually gain all their weight back. People who lose weight slowly
by eating less and exercising more tend to keep the weight off.
Determine
your BMI
There are
several ways of measuring your ideal body weight. One of the most popular
methods to gauge whether or not you are overweight is the body mass index
(BMI). The BMI uses a mathematical formula that measures both a person's height
and weight in determining obesity. To calculate your BMI, multiply your weight
by 703, and divide the answer by your height in inches. Divide this figure by
your height again.
(Weight in
Pounds x 703) / (Height in Inches) = BMI
For example,
a 250-pound person at 5’10" would have a BMI of 35.86. People with BMIs of
25 and above are considered to be overweight. Having a body mass index over 30
places you at risk for developing obesity-related medical conditions such as
diabetes, high blood pressure and coronary artery disease. A BMI over 40
indicates that a person is morbidly obese.
How many
calories do I need?
Everyone's
energy needs are different, but there are ways to estimate how many calories
you need. One easy method is based on your activity level. Decide whether your
activity level is low, moderate or high. Pick one of these definitions:
- Low -- You don't participate in any regular physical activity, or you are involved in recreational activity only on the weekends.
- Moderate -- Your physical fitness program includes aerobic activity for 30 to 60 minutes at least three times a week.
- High -- You exercise vigorously for 60 minutes or more at least four times a week.
Next, find
your activity factor by using the chart on the right. Look for the number where
your activity level matches your weight status. Multiply this activity factor
by your weight to estimate how many calories are needed to maintain your
current weight.
To lose
weight: Subtract 250 calories to lose 1/2 pound per week. Subtract 500 calories
to lose 1 pound per week.
| Low Activity | Moderate Activity | High Activity | |
|---|---|---|---|
| Adapted from Esvelt B and DeHoog S: Clinical Nutrition, Volume I. Enteral and Tube Feeding. W.B. Saunders, 1984 | |||
| Underweight | 16 | 18 | 22 |
| Normal weight | 14 | 16 | 18 |
| Overweight | 11 | 14 | 16 |
Making every
calorie count
The Food
Guide Pyramid is an excellent tool for making sure you are meeting your
nutritional needs while trying to lose weight. With the proper balance of
foods, you can lose weight and improve nutrition. For an online resource, go to
www.mypyramid.gov.
Keeping
track
One way to
ensure that you are eating healthy is to keep an accurate food journal. Write
down everything you eat and drink, including serving sizes/portions. Be honest
and accurate, otherwise the journal is not helpful. Keeping a record will help
you learn about your eating habits and help you assess the food choices you
make.
Putting it
all together
In addition
to changing your diet, mildly restricting calories and keeping track of what
you eat, it is very important to include exercise as part of your weight loss
and weight maintenance efforts. Discuss with your physician what is the best
exercise for you, but make a point to exercise.
Presidential
Sports Award
The
Presidential Sports Award program was developed by the President's Council on
Physical Fitness and Sports in 1972 in conjunction with national sports
organizations and associations. The purpose of the program is to motivate
Americans to become more physically active throughout life. It emphasizes
regular exercise rather than outstanding performance. It is important that
participants over the age of 40 who have not been active on a regular basis
undergo a thorough medical examination before undertaking any physical activity
program.
The
challenge
The
challenge of the Presidential Sports Award program is for Americans to make a
commitment to fitness through active and regular participation in sports and
fitness activities. Earning the award means that an individual has put in time
and effort to meet the challenge of personal fitness. The award recognizes this
achievement and the fact that the individual is part of a nationwide effort
toward a healthier, more vital America.
The award
Awards can
be earned in any of numerous sports/fitness activities--such as roller skating,
bicycling, dancing, swimming, walking, golf or t'ai chi--and individuals can
earn as many awards in as many categories as they like. See
www.presidentschallenge.org for more information.
Some things
learned to date:
Those who
have achieved successful weight loss report making substantial changes in
eating and exercise habits in order to lose weight and maintain their losses.
On average, registrants report consuming about 1400 kcal/day (24 percent
calories from fat) and expending about 400 kcal/day in physical exercise.
Walking is the most frequently cited physical activity.
The average
registrant has lost about 60 pounds and kept it off for about 5 years.
Two-thirds
of these successful weight losers were overweight as children, and 60 percent
report a family history of obesity.
About 50
percent of participants lost weight on their own without any type of formal
program or help.
Successful
weight losers appear similar to normal weight individuals in terms of resting
metabolic rate.
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