Weight Loss

The Definitive Guide to Weight Loss

01. Introduction

02. The Widespread Need for Weight Loss

03. History of Dieting

04. Health Benefits of Weight Loss

05. Weight Loss and Nutrition Overview

06. Weight Loss and Proper Proportions

07. Weight Loss and Macronutrients

08. Weight Loss Goal Assessment

09. Common Obstacles to Weight Loss

10. Weight Loss and Exercise

11. The Psychological and Social Components of Weight Loss

12. Conclusion

13. Resources

Introduction

Almost everyone has an opinion on the subject of weight loss. Often, it seems that the people who have never needed to lose weight are the first to think it should be easy. Others, who have fought with a weight problem all their lives, have been able to lose weight but not to keep it off. Then, there are people who feel that they know how to lose weight if only they could get up the motivation. Some people find the glut of information on weight loss confusing at best. Of course, there are a fortunate few who have lost weight successfully and for good. That just proves that it is possible – there is hope.

The prospect of permanent weight loss is so foreign to many overweight and obese people that they find it hard to believe. People get into the habit of thinking that they are fat and they will never be anything but overweight. If only they could see the toll the weight is taking on their health and fitness, they might be quicker to find a better way.

Whether you have been overweight all your life, or you just need to lose a small amount of weight to get back into your favorite clothes, there is no time like the present to begin. It is easy to talk about weight loss, but if you want to succeed, you have to make a real commitment. That starts with finding out all you can about the subject.

In this Definitive Guide to Weight Loss, you will learn about the history of dieting, the health benefits of weight loss, and the social and psychological components of weight loss. You will find information on nutrition, portion control, and the best types of foods to eat. Finally, when you finish with this guide, you will know more about weight loss goal assessment, exercise, and the common obstacles to weight loss. Weight loss is a journey into fitness that starts with a plan; with the right information, you can prepare yourself for the road ahead.

The Widespread Need for Weight Loss

Overweight and obesity is everywhere you look. Go to the mall, a sports event, a concert, a restaurant, or a school and you will see people who need desperately to lose weight. You may not be in that category. You might just need to lose some weight to improve your fitness to a higher level. Yet, if you have already started to gain weight, it is essential to get a grip on the problem before it gets out of control. Do not become just another statistic.

After all, the numbers can be shocking. Obesity has become a devastating problem in America. According to the CDC, in every state at least 15% of the adults are obese, and U.S. medical care costs of obesity were about $147 billion in 2008 dollars. The problem is even more alarming for the young, with 16.9% of children between 2 and 19 falling into the obese category. Many of these people of all ages have moderate to severe health problems, and some are destined for an early death if they do not make a change.

There are obese toddlers in America who do not learn to walk in the usual time frame because they are too heavy to hold themselves up on their legs. There are children who are so obese that they have trouble fitting into their school desks. Adults who are obese sometimes find themselves paying for an extra seat on an airplane because they are too large to fit into one without intruding on the person in the next seat.

Fitting into seats and even walking late are the minor problems. When you consider all the health problems that come with obesity and overweight, it seems amazing that anyone would let that happen to themselves or their child. However, it is not as easy as that. True and permanent weight loss is a difficult process for many people. That is why you need a plan and a goal. Whether you have always been overweight, put the weight on over the course of several years, or have just put it on recently, you can overcome the problem.

Yet, not everyone has 100 pounds to lose, or even 30. You might just need to drop 10 pounds to feel at your best. There are many people who are just slightly over their ideal weight, and their goals are just as important to them. They are important in the present, and they are important for their impact on the future, as they set precedence for future diet and exercise strategies.

If you only need to lose a few pounds, count yourself lucky and get started on the road to better fitness right away. Nearly everyone can stand to get fitter. If you have a bigger weight loss goal to accomplish, get ready for some major changes. The right combination of exercise and nutrition can set you on your way to a healthier life. You can be strong and lean, and you can fall into the category of people who have succeeded in their weight loss goals.

History of Dieting

For many years, a fat baby was seen as a sign of health, and a fat adult was seen as a sign of affluence. Somewhere along the way, people realized that fat was not a plus, but a problem to be addressed. Since then, diets have come and gone; some of them have been reasonable and some quite outlandish.

William the Conqueror famously tried to lose weight by taking in nothing but mass quantities of alcohol. He had grown so large that he was having trouble staying seated on his horse. The diet was unsuccessful, and he died in 1807 from falling off his horse, apparently still too large to keep his seat.

In 1727, Thomas Short suggested that the solution to overweight was to move to an arid climate. In 1830, Sylvester Graham had what was probably a more plausible approach – a high fiber, vegetarian diet. He added to the diet his namesake graham crackers.

In 1863, Englishman William Banting developed a low-carb, high protein diet, similar to many diets popular today. He lost 50 pounds in a year, wrote an open letter to the public about it, and became so famous on the subject that “banting” became a synonym for dieting.

Around 1900, Americans began to get the idea that excess weight was a definite problem. In fact, in 1903, President William Howard Taft was so extremely obese that he got stuck in this bathtub and decided to take off some weight. It was at this time that many faddish diets began to come into vogue.

It was in 1903 that the “Great Masticator,” Horace Fletcher, began touting his new diet. It was not really a diet at all, because there was no eating involved. He suggested that people chew their food exactly 32 times. Then, instead of swallowing, they were to spit it out. There was no actual eating going on, although the participants would have taken in some nutrients.

In 1916, the Department of Agriculture began to make recommendations about eating. They divided the foods into the 5 food groups at that time. In 1917, Lulu Hunt Peters taught the world about calories and calorie-counting. Her book sold millions of copies. Just a few short years later, the cigarette industry was presenting a stranger diet – the smoker’s diet where people lit up instead of eating sweets.

There have been meat and fat diets since the 1920’s, the first being the Inuit meat and fat diet. Later versions kept coming along through the years, and the Atkins diet was a more recent adaptation.

Around the time of World War II, government charts were used to define proper height to weight ratios for men and women. These measurements were similar to BMI figures used today.

In 1954, it was actually suggested that people should lose weight by ingesting a pill containing a tapeworm. As the tapeworm ate, they would become slimmer, and then a pill could be taken to get rid of the tapeworm. There is no evidence that a tapeworm diet was ever really done, at least not on purpose.

In 1964, the Drinking Man’s Diet made a big splash with people who wanted to have fun while they lost all the weight they wanted. Many people drank their way to a larger waistline, but there is little if any evidence that the diet was really successful in improving anyone’s life.

Weight Watchers and Overeaters Anonymous were set up by the 1970’s, and helping many people achieve their weight loss goals through diet help and support. Since those years, there have been many diets. The Scarsdale Diet, The Cabbage Soup Diet, The Zone Diet, The Mayo Clinic Diet, and many more have been used by people wishing to lose weight. As long as there are people who need to work on weight loss, there will likely continue to be new and different ways presented to do it.

Health Benefits of Weight Loss

Most people have a vague, general feeling that they will feel better when they have lost weight. That is probably very true, but the health benefits go way beyond the way you feel. Losing weight can have some pretty amazing advantages.

1. When muscle replaces fat, you burn more calories even when you are not exercising. Therefore, just improving your fitness in the first place can make it easier to keep the weight off.

2. You might be able to get high blood pressure under control. Being lighter decreases the load on the heart. Many people who have been on blood pressure medicine have been able to have their doctors reduce or discontinue this medication after they have lost several pounds.

3. Your cholesterol numbers could improve. Weight loss through diet and exercise can produce drops in LDL, or “bad” cholesterol, drops in triglycerides, drops in total cholesterol, and increases in HDL, or “good” cholesterol. Interestingly enough, in clinical trials, when diet medications were added to the weight loss program, these cholesterol advantages were not as consistent among the participants.

4. Blood sugar control gets easier. Several studies have shown that people who are overweight but otherwise healthy can actually lower their blood sugars after weight loss.  There is also evidence for people with type 2 diabetes, who can decrease their blood sugar after a similar course of diet and exercise changes.

5. People with asthma often show marked improvement after losing weight. They have fewer episodes and need less medication. Even if you do not have asthma, your lung function may very well improve with weight loss. You can go from huffing and puffing as you climb a flight of stairs to stepping up them with ease.

6. Sleep apnea is improved, and sometimes the effect is dramatic. Some people, who have had to use a CPAP machine in order to breathe at night, are able to sleep without it after losing enough weight. Others who have simply gone untreated may eventually sleep better, stay awake more easily during the daytime, and have fewer headaches.

7. People with arthritis, especially in the lower limbs, will feel a measure of relief when they take some of the burden off their joints. One of the first things most doctors will tell patients who are candidates for knee surgery and who are overweight is that they will feel better if they lose some weight. Losing weight can even lower the risk of developing osteoarthritis in the first place.

6. If you are very overweight, it will be easier to lose weight if you add some physical activity. As a bonus, you will increase your ability to exercise as you lose weight. This can improve your fitness level and give you stronger muscles. You can begin a whole new life of daily fitness training to accomplish exercise goals beyond weight loss.

Then, of course, you will feel better. There is something to be said for waking up feeling positive, alert and capable of handling any physical challenge. Many people can accomplish that through weight loss, and if you can, there is no time like the present to get started.

Weight Loss and Nutrition Overview

Permanent weight loss only comes with a permanent change in eating habits and lifestyle. During the weight loss period, you need the same types of foods that you will always need, but you might need them in lesser amounts. Your weight loss nutrition should be so similar to your everyday nutrition that you move seamlessly from diet to maintenance. The key to long term success is to change your overall eating habits.

Some short term diets are meant to be followed until the weight is off and then abandoned. With these diets, it is sometimes possible to lose weight, and some people lose a large amount of weight. The problem is that when they get off the diet, they have no good nutritional habits to fall back on, and they go back to their ways of eating before the diet.

To make a complete change for the better, keep the weight off and improve your fitness, it is important to understand all you can about nutrition. You need to know as much as you can about proteins, fats and carbohydrates. It is a good idea to learn about what these macronutrients can do for you, and what kinds of choices to make within each of the categories.

Knowing what kinds of foods to eat is a good beginning, but knowing how much is just as important. Portion control is a big part of getting your weight in check. Eating when you should and refraining from eating at the wrong times is also important. As you begin to eat healthier foods in appropriate quantities, you will begin to feel better and stronger. With an excellent daily exercise routine added, your weight loss program will be an effective one. If you make a reasonable plan and stick to it, your success is practically assured.

Weight Loss and Proper Proportions

Proper proportions in weight loss programs will help you get fit and lose body fat. There are several comparisons that can be made when choosing the types and quantities of foods to eat. Weight loss is easier if you make appropriate choices.

Calorie Intake to Exercise

Dieting is a balancing act between calories taken in and calories expended in exercise. The exercise may be done at the gym, or it may be accomplished in activities of daily living. For example, you might try climbing stairs rather than taking an elevator.

The main thing to know is that you need to burn an average of 500 calories more per day than you take in to lose 1 pound per week. By cutting food intake and exercising in appropriate proportions, you can meet this goal regularly. Therefore, if you only cut 250 calories from your diet each day and wanted to lose 1 pound per week, you would need to increase your exercise by an equal 250 calories burned. Multiply those figures by the number of pounds you want to lose per week.

Nutrient Percentages

A great deal of controversy exists in the percentages of protein, fats and carbs to have in your diet when trying for weight loss. Some prefer a higher carb diet with 15% proteins, 60% carbs and 25% fats. Many people find it difficult to lose weight on this type of program. They find a higher protein diet of 30% protein, 45% carbs and 25% fats to be more realistic.

It is usually not a good idea to eat more than 30% of the day’s foods in proteins, because the body simply cannot handle more than a certain amount at a time. Take in too much protein, and it will not have the desired effect of giving you energy without adding fat. In fact, it can even make you sick. Be aware that the percentages are based on calories and not cups, so 50 calories of protein would be much larger than 50 calories of fat. The sizes of carbs vary based on the amount of fiber, whether they are rising breads, and whether they are concentrated sugars.

Portion Sizes

How much you eat is obviously a factor in weight loss, but you will not have much luck eating less unless you eat reasonably sized portions. It is a good idea to examine your eating habits and figure out whether you are eating the right amounts of the foods you choose.

Learn what the proper portions should be. Look for a chart that compares food portions to common everyday items. You will see some common examples on most lists. For example, 1 1/2 ounces of cheese can be visualized as being the size of 4 stacked dice. A medium fruit would be about the size of a baseball. A meat portion should be about the size of a deck of cards. A baked potato portion would be about the size of a fist. Keep these images in mind as you fill your plate. All your weight loss efforts will come together nicely if you keep everything in its proper proportions.

Weight Loss and Macronutrients

No matter how much weight you are trying to lose, everyone needs to make choices from the big three macronutrients – proteins, fats and carbohydrates. It is generally understood that proteins are needed for the repair and building of cells, tissues and organs in the human body. Most people also see the need for some fats to lubricate the joints and cushion the organs. Not everyone agrees with the idea that carbohydrates are necessary, but you can certainly lose weight without forgoing all carbs. These three macronutrients make up most weight loss diets.

Proteins

Proteins are important to keep you strong and fit. They make it easier to lose weight because they have a thermogenic effect that helps you burn more calories faster. They help you feel fuller and stay with you longer than carbohydrates. They help you maintain your lean muscle as you lose weight. Proteins also help with blood sugar control.

There are many sources of protein for a weight loss diet. Lean beef, pork, and chicken are good sources of high quality protein. Seafood offers good choices as well, such as shellfish, salmon, tuna, trout and herring. Milk and bean proteins are a little less dense, because they have a carbohydrate element in them. Eggs are also high in protein, and many scientists now believe that they are not as harmful for the heart as once thought. No matter which you choose your body needs some form of protein every single day.

Fats

Despite the fact that you might want to go on a low-fat diet, you still need some fats as a part of a healthy diet just as you do proteins. Omega-3 fatty acids are heart-healthy fats that you can get from fish such as tuna and salmon or from fish oil supplements. Omega-3 is also available from soybean oil, canola oil, and flaxseed oil. Olive oil is also a healthy fat.

Avoid trans fats. These are fats that manufacturers produce by adding hydrogen to vegetable oil to make it more solid. Trans fat can be found in some margarines, manufactured foods such as cookies, and foods fried in partially hydrogenated oils. Trans fats raise cholesterol and sabotage your weight loss.

Carbohydrates

When you are on a weight loss diet, it is a good time to reevaluate the types of carbs you choose. All carbohydrates fall somewhere in the range of the glycemic index. This scale represents a measure of the effect of the food on blood glucose levels. Low glycemic foods cause only a slight rise and fall in the blood glucose levels, while high glycemic foods cause major spikes in those levels.

Low glycemic carbohydrates are helpful in losing and maintaining weight and make you feel fuller longer than high glycemic carbs. They are also beneficial for the heart and for diabetes management. Glycemic load is a related measure that takes into account the amount eaten. Many fruits, such as grapefruit, are low glycemic foods, but dried fruits such as raisins are high on the glycemic index scale. Watermelon is fairly high on the glycemic index, but it has a very low glycemic load, since you can only eat a limited amount of watermelon before your stomach gets full. Carrots have a low glycemic load, but white potatoes have a high one. Hummus is one of the lowest on the glycemic scale, and peanuts and soybeans are also low. Barley, stone ground wheat and oats are good choices as well.

For your weight loss success, choose high quality nutrients. Eat lean proteins, heart-healthy fats, and low-glycemic carbohydrates. These choices will cut down on unwanted and unnecessary calories, and help you feel satisfied longer. In short, they will help you succeed in your weight loss goals.

Weight Loss Goal Assessment

Setting those goals is an important part of any weight loss program. You might be ready for a good challenge, but if you set the bar too high, you will not be able to reach it. To set realistic goals, it is important to know where you are now, where you can expect to go, and how fast you can expect to get there.

Current Weight

The first thing you need to do is to evaluate your weight. To do this, figure your Body Mass Index (BMI). The formula is your weight in pounds divided by (your height in inches squared) times 703. If you do not want to do the math, there are BMI calculators on the Internet. Look at a BMI chart to see where your number falls. There are different categories, such as below 18.5 for underweight, 18.5 to 24.9 for normal, 25.0 to 29.9 for overweight, and 30.0 and above for obese.

Goal Weight

Next, you need to set your long-term goal weight. Figure your ideal weight based on your height, according to the BMI. If you are very muscular, or intend to become muscular, you might not want to go strictly with the 18.5 to 24.9 BMI for normal. People who are muscular will naturally weigh more than others. If you are very far above your ideal weight range, it is a good idea to set your goal somewhat higher than ideal. Then, when you reach that goal, you can reevaluate and make a new goal.

How Fast

Many people drop out of diets very quickly when they realize that they cannot lose weight as fast as they want to lose it. Remember that you are not making a temporary run at weight loss, but you are changing your habits for an overall better level of fitness. Most doctors recommend that you lose no more than 2 pounds per week on average. Therefore, if you want to lose 100 pounds, expect to take at least a year to do it. Even then, be prepared for setbacks and plateaus that are often common in long term weight loss plans.

Smaller Goals

Do not get overwhelmed by focusing every moment on your long-term goal. Set some smaller, short term goals to work on every day. You might decide that you will eat a healthful, nutritional breakfast that is within your weight loss program to start off your day right. When you have done that, you can check that off in your mental checklist as a goal successfully completed.

Diet Goals

You also need to assess your diet and make goals about what to change. Start by keeping a food diary of everything you eat. Do this for a week, not changing what you eat but simply recording it all, with notes about when, why and how much you ate. Do some math to figure out how many calories you are taking in every day.

Knowing your daily calorie intake, think about how you can cut 500 calories per day from your diet. When you consider what you can change, think about substituting leaner meats, healthier fats, and lower glycemic carbs for unhealthy foods you might be eating. Factor in the exercise you are going to add to your diet, and you have a plan.

Common Obstacles to Weight Loss

If weight loss were easy, everyone would be at or below their normal weight. The truth is that weight loss can be a difficult proposition. You will do better if you acknowledge the problems to find solutions before you start.

1. Unrealistic Expectations

People who expect to lose too much too quickly are likely to become discouraged and quit when they do not see the results they wanted. If you set goals you are fairly certain you can reach, your success will keep you on track for more weight loss.

2. Guilt

Nothing sidetracks a diet in quite the same way as guilt does. It is too easy to get caught up in self-blame and self-criticism if you go off your diet for a holiday, party, family function or just to eat your favorite dessert. Many people quit their diets because they cannot deal with the guilt they feel when they have the occasional slipup. It is far better to acknowledge your mistake, make a plan to avoid it in the future, and then, leave the problem in the past.

3. Desk Jobs

There are several features of desk jobs that create obstacles for dieters. First of all, it is difficult to sit at a desk all day without snacking or drinking a beverage. All too often, the snacks are fatty and sugary snacks from a vending machine and the beverages are sugary sodas. The best solution for this problem is to bring your own healthy, low fat and low sugar snacks from home, along with plenty of water to drink.

Another problem with desk jobs is that it is difficult to get enough activity into your life. There are exercises you can do, such as climbing stairs, or walking or riding a bike to work. If that is not enough for you, join a gym or an aquatic center.

4. On the Road

People who work on the road, such as sales representatives and truckers, have to overcome the snacking situation just as office workers do. They also have to choose carefully when it is time to stop for a meal. It is too easy to pull into a fast food restaurant, especially if you are on a tight budget or do not have an expense account. If this is the best option for you at the time, you should at least try to choose the healthiest items on the menu. Look for grilled chicken snack wraps, side salads, and fruit sticks, but stay away from the fatty dressings and sugary dips that often accompany them.

5. Parties

Joining in a party when you are trying to lose weight can be tricky. You want to be a part of things, but you do not want to make unhealthy and fattening food choices. Do not wash away your calorie deficit in one night’s indulgence. Instead, look for snacks like crudités, fruits, and other low-cal foods. Drink alcohol free cocktails such as a virgin bloody Mary or just drink water with a slice of lemon or lime.

6. Confusion

Confusion over what foods are healthy is a major obstacle for many on weight loss diets. Most people think that if they eat a salad, it is diet food and they are in the clear. Yet, a large chef’s salad of greens and veggies loaded with meats (sometimes deep-fried), cheeses, eggs, croutons, and doused with a large portion of dressing can add up to more than 1000 calories and over 70 grams of fat. It is important not to get caught up with labels, but to analyze exactly what you are eating.

7. Dehydration

Drinking enough water not only makes you feel fuller and gives you something to sip on when others are drinking calorie-rich beverages. It also keeps you hydrated. This improves the way your body functions. You will lose weight faster when your cells have enough liquid to process the fat. The best way to overcome all the weight loss obstacles is to approach them thoughtfully and tackle them head-on.

Weight Loss and Exercise

Everyone has heard the late-night commercials – “take this pill and you can lose weight without diet or exercise.” It is pretty obvious that you have to change your diet to lose weight, but most people need to change their activity levels as well. Learn some of the exercise basics and use them to improve your weight loss.

1. Work out for an average of 30 minutes per day.

If you are just beginning an exercise program, you might have to start with less and build your way up. As long as you are working out and making progress toward your goal, you are on the right track. It takes a 3500 calorie per week deficit to burn a pound of fat. Divide that deficit between your lowered calorie intake and your increased exercise program.

2. Weight-bearing exercise burns more calories.

When you take a walk, jog or run you use more calories faster than if you swim or do water aerobics.  There are some advantages to water exercises, though. People who have trouble with their joints can work out better in water. Plus, the comfort and low impact of the exercise will help some people work out longer.

3. Weight training has some advantages in weight loss.

Strength training with weights can build your muscle as you burn away fat, so the actual weight loss with the exercise alone may be minimal. However, muscle burns more calories in a resting state than fat does. Thus, if you combine weight training with a sensible weight loss diet, you should be able to lose weight much more easily.

4. Aerobic exercise is a good fat-burner.

In aerobic exercise, you move your large muscle groups. Your heart speeds up and you breathe harder and faster. You break down and process fats in your body at a high rate, and when you have finished exercising, the effects last for some time afterwards. For the fastest results, do intense aerobic exercise rather than taking a leisurely walk.

5. Try interval training to boost aerobic exercise.

Regular aerobic exercise such as walking or jogging can burn calories, but interval training can help you burn even more fat. Interval training just means that you alternate lower intensity exercise with higher intensity exercise. For example, you might walk for a mile around your neighborhood. At every 4th house, you might speed up to a jog until the next house and then start walking again. Adding in these short bursts of more intense activity will improve your fat-burning capability.

6. Overtraining can be a problem.

Vigorous exercise will help you make the most headway in weight loss. That being said, it is also important not to overdo it. If you notice any signs of injury or physical distress, do a brief cool-down if possible and then stop the exercise session for the day. If you workout too hard on one day, you might make it impossible to work out for many days afterwards. Exercise is so important that you will not want anything to get in your way of having that daily weight loss workout.

The Psychological and Social Components of Weight Loss

Both psychological and social factors contribute to the success or failure of any one person in weight loss and maintenance of weight loss. In other words, it matters what you think about the process, and there is a good chance you will be affected by the attitudes of others.

Self-monitoring is a very common trait among people who succeed in weight loss. They do not wait for others to check up on their eating habits or weigh them. Instead, they keep track of their own progress during the weight loss period and on into the maintenance period.

Learning to deal with stress can have a positive effect on your dieting efforts. Whether you practice meditation, yoga, or just work out the tension through exercise, getting rid of stress will keep you on the path to better weight loss success.

If you have connected eating with your emotions in the past, it is a good idea to break that connection. Eating when you feel bad can lead to a cycle of binge eating, gaining weight, feeling bad, and binge eating again. Even if you eat when you feel good, it is detrimental. If meeting goals is associated with a food reward, you will sabotage your weight loss plans when you set small, reasonable goals and reward them with food. It is better to treat yourself to a concert or a day at a spa for big rewards, or download a favorite song as a small reward.

Social support is always a plus when it comes to weight loss. Having someone who congratulates you on your successes and encourages you in your efforts helps you keep going even when it is difficult. Some social groups are detrimental to your weight loss program, though. These are the people who belittle you, try to get you to eat junk food that they are eating, and discourage you from taking the time to exercise. Stay away from these groups if you need to in order to keep your diet on track.

Weight loss is especially hard for children who are obese or overweight. Their friends may be sitting indoors all day playing video games and eating junk food. They do not understand that the overweight child cannot afford to live that way. They may also do everything in their power to make the child feel like an outcast. It is important for that child to find friends who will support him in his goals and accept him as a person.

Pregnant women are another special group that may need to lose weight. If so, they must do so carefully, and under the care of a doctor. It may be strange for some people to see a woman who is expecting eating less than they think she should. It may be alarming for them to see her exercise. However, if her doctor advises her to do these things, she needs to explain the situation to her friends and ignore those who do not understand.

Weight loss maintenance is another issue. People who maintain their weight are more likely to put thought into their eating and exercise strategies than those who regain their weight. They exercise more often and more vigorously. They also weigh themselves more often. Getting a handle on the psychological and social issues of weight loss will help you succeed.

Conclusion

Weight loss is an absolute necessity for some, and a desirable outcome for others. If you find yourself in either of these two groups, learn all you can about how to control you weight and get leaner and fitter. You will become stronger, healthier and probably much more positive. It can be a life-changing experience, especially if you lose a great deal of weight. Even if you only need to lose a few pounds, it can still make you feel slimmer and fitter.

The best way to approach weight loss is to start with the basis of a sound fitness program. You will want to eat a healthy diet that will provide the basis for your nutrition after you have lost the weight. You will need to eat high quality carbs, proteins and fats in order to get a well rounded diet, just as you will in the maintenance phase.

As you are in the weight loss mode, you will need to combine lower calorie intake with higher exercise output to create a calorie deficit. This will set you up to lose weight. It will not be easy. There are no quick fixes or easy outs. Excessive weight is a problem that you need to deal with forcefully and steadily to keep making progress.

Yet, you can succeed. Millions of people have experienced weight loss, and many of them have been able to keep the weight off for many years. It takes commitment, desire, and the willingness to change your lifestyle enough to make a difference. There is no reason you have to suffer through life lugging around excess weight. There is no reason for you to sacrifice your health because of excess body fat. You can assess your situation, set goals, and start on your weight loss program right away. There is no time like the present to feel better, stronger and fitter for life.

Resources

CDC Vital Signs: Adult Obesity

http://www.cdc.gov/VitalSigns/AdultObesity/index.html

CDC NCHS Health E-Stat: Prevalence of Obesity Among Children and Adults

http://www.cdc.gov/nchs/data/hestat/obesity_child_07_08/obesity_child_07_08.htm

ABC News: Belly Laughs at Early Fad Diets

http://abcnews.go.com/Entertainment/WolfFiles/story?id=1537630

MSNBC: 150 Years of Fad Dieting and Still No Quick Fix to Get Skinny

http://www.msnbc.msn.com/id/41321656/ns/health-diet_and_nutrition/t/years-diet-fads-still-no-quick-fix-get-skinny/

WebMD: Personal Diet Evaluator

http://www.webmd.com/diet/diet-health-check/default.htm

NCBI Summary of Evidence Based Recommendations: Advantages of Weight Loss

http://www.ncbi.nlm.nih.gov/books/NBK2009/

WebMD: Obesity – Health Benefits of Weight Loss

http://www.webmd.com/diet/tc/obesity-health-benefits-of-weight-loss

eHow: Calories in Diet vs. Exercise to Burn

http://www.ehow.com/way_5519462_calories-vs-exercise-needed-burn.html

Weight-control Information Network: Just Enough For You – About Food Portions

http://www.win.niddk.nih.gov/publications/just_enough.htm#difference

Harvard Health: Glycemic Index and Glycemic Load for 100 Foods

http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

CDC: About BMI for Adults

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html

State of Wisconsin Department of Health and Family Services: Calories Burned Per Hour

http://www.dhs.wisconsin.gov/Health/physicalactivity/pdf_files/Caloriesperhour.pdf

One Response to “Weight Loss”

  1. Superdiet Reviews May 15, 2013 at 10:23 pm #

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