Healthy Weight Loss: The Only Way to Go If You Aim to Succeed
Prepare for Healthy Weight Loss Healthy weight loss requires planning and lots of knowledge, but the payoff is more than worth it! There are lots of reasons for people who are overweight or obese to lose weight.
• To be healthier.
• To look better.
• To feel better.
• To have more energy.
No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health. Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required. What you weigh is the result of several factors: • how much and what kinds of food you eat • whether your lifestyle includes regular physical activity • whether you use food to respond to stress and other situations in your life • your physiologic and genetic make-up • your age and health status. Successful weight loss and weight management should address all of these factors. And that's the reason to ignore products and programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose weight without lowering the calories you take in and/or increasing your physical activity is selling fantasy and false hope. In fact, some people would call it fraud. Furthermore, the use of some products may not be safe.
A Realistic Approach Many people who are overweight or obese have decided not to diet per se, but to concentrate on engaging in regular physical activity and maintaining healthy eating habits in accordance with the Dietary Guidelines for Americans, emphasizing lowered fat consumption, and an increase in vegetables, fruits and whole grains. Others — who try to diet — report needing help to achieve their weight management goals. For many people who are overweight or obese, long-term — and healthy — weight management generally requires sensible goals and a commitment to make realistic changes in their lifestyle and improve their health. A lifestyle based on healthy eating and regular physical activity can be a real lifesaver.
What is a Healthy Diet?
In these times, there seem to be as many "healthy diets" as there are experts. While our specific dietary needs may vary according to our individual body types, metabolisms, and genetics, there are some basic guidelines that can be useful in determining which foods are nutritious and which are not.
1. Emphasize fruits and vegetables. Fruits and vegetables are high in antioxidants--nutrients that help neutralize toxins in the body. Generally, brightly colored fruits and vegetables contain the highest levels of antioxidants: for example, yellow, orange, and dark green vegetables; citrus fruits; and cruciferous vegetables (those in the cabbage family, such as broccoli, cauliflower, Brussels sprouts, and cabbage). While taking antioxidants in supplement form can be beneficial, those found in foods are much more powerful. Fruits and vegetables are also high in other vitamins and minerals. Vitamin C, which is supportive to the immune system, is abundant in strawberries, oranges, and bell peppers. Carrots, sweet potatoes, and winter squash are a powerhouse of beta-carotene, which is important for vision. Green leafy vegetables support the health of our bones and teeth, among other things, with high levels of calcium, magnesium, and vitamin K. Some helpful guidelines to follow: Eat two to four pieces of fresh fruit daily, and fill half your plate with vegetables at any given meal.
2. Eat the amount and combination of whole foods that make you feel best. There are many different approaches to healthy eating. If you feel good eating a high-protein diet with lots of non-starchy vegetables and few carbohydrates, it may be the best diet for you. However, if you feel best eating a diet high in grains, vegetables, and beans, that may be the best diet for you. Animals that are grass-fed and/or raised on organic foods (and all the products those animals produce) seem to have superior nutritional profiles. In addition, studies have shown that children who grow up eating organic foods have lower levels of toxic chemicals in their bodies than those raised eating conventional foods.
Keys to Permanent Weight Loss
Finding an effective eating strategy is serious business if you are considerably overweight and are interested in improving your long-term health. Halting any further weight gain and gradually shedding pounds can have beneficial effects on blood pressure, cholesterol, diabetes, your risk of having a heart attack or stroke, joint pain, and the energy and ability to do everyday activities. What you really need is a plan you can stick with for many, many moons. It should be as good for your heart, bones, colon, and psyche as it is for your waistline. It should offer plenty of tasty and healthy choices, banish few foods, and not require an extensive and expensive list of groceries or supplements.
Low carbs
Avoiding carbohydrates, so the thinking goes, forces the body to burn fat. Does this theory translate into actual weight loss? Yes and no — it depends on the individual and the time period. Some people lose a substantial amount of weight on a low-carb diet, while others lose little and some actually gain weight. And for those who lose, the effects typically aren’t permanent. After a few months, weight loss tends to slow and reverse, just as happens with most other diet types. Bottom line: Low-carb diets work for some people and not others. There’s no evidence that their short-term effects produce long-term weight loss, while the added expense could lighten your wallet. Equally important, we know little about the long-term health effects of high-protein, high-fat, low-carb diets.
Low fat
Once the main strategy for losing weight, low-fat diets have been elbowed aside by the low-carb frenzy. Scores of low-fat diets have been promoted over the years. One of the best known is Dr. Dean Ornish’s Eat More, Weigh Less plan. Since fat contains 9 calories per gram while carbohydrates contain 4, you can theoretically double your food intake without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Keep in mind that the Ornish plan doesn’t stop at a whole-grain, vegetarian, very-low-fat (less than 10% of calories from fat) diet, but also includes exercise, stress management, and group support.
Bottom line:
Low-fat diets have unquestionably helped some people lose weight and keep it off. They’ve been dismal failures for others, in part because they tend to be less filling, less flavorful, and all around less satisfying than other eating strategies. They also tend to be fairly restrictive about food choices, which can limit your options when dining out. There are many other options for dieting, including eating correct portions and following
the recommended food pyramid guidelines. Before choosing any plan for permanent weight loss, it is recommended that you seek advice from your physician.
Nutritional Food Choices
One of the biggest reasons that diets and attempts at healthy eating fail is boredom. Many folks just do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge. Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep that boredom at bay. However, it is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy. As far as what to eat, buying anything at the grocery from the following list is a straight path to better health.
These foods include:
• Fruits like bananas, berries and apples
• Whole grains including bread and pasta
• Low-fat dairy including milk and yogurt
• Chicken, turkey and fish
• Vegetables like spinach, squash and tomatoes
• Natural peanut butter
• Beans and legumes
• Almonds and other nuts
Foods to avoid
Refined foods are big industry, and draw a gigantic profit. When industries are accustomed to bringing in big profits, they do what any industry would do: protect those profits at all costs. In addition, these profits bring power, and information can be put forth, covered over, or otherwise manipulated to protect that power. Most people know which foods they should stay away from. The obvious ones include desserts, high-fat meals, candy, fast food and fried food. In fact, most people will feel a big difference simply by staying away from these kinds of foods. The not-so-obvious ones include:
• Pasta
• Fat-free foods
• Most frozen meals
• Processed meats like fake cold cuts
• Soda and juices
• Creamy meals
Your biggest weapon in the battle to eat right is common sense. Use it!
• To be healthier.
• To look better.
• To feel better.
• To have more energy.
No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health. Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required. What you weigh is the result of several factors: • how much and what kinds of food you eat • whether your lifestyle includes regular physical activity • whether you use food to respond to stress and other situations in your life • your physiologic and genetic make-up • your age and health status. Successful weight loss and weight management should address all of these factors. And that's the reason to ignore products and programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose weight without lowering the calories you take in and/or increasing your physical activity is selling fantasy and false hope. In fact, some people would call it fraud. Furthermore, the use of some products may not be safe.
A Realistic Approach Many people who are overweight or obese have decided not to diet per se, but to concentrate on engaging in regular physical activity and maintaining healthy eating habits in accordance with the Dietary Guidelines for Americans, emphasizing lowered fat consumption, and an increase in vegetables, fruits and whole grains. Others — who try to diet — report needing help to achieve their weight management goals. For many people who are overweight or obese, long-term — and healthy — weight management generally requires sensible goals and a commitment to make realistic changes in their lifestyle and improve their health. A lifestyle based on healthy eating and regular physical activity can be a real lifesaver.
What is a Healthy Diet?
In these times, there seem to be as many "healthy diets" as there are experts. While our specific dietary needs may vary according to our individual body types, metabolisms, and genetics, there are some basic guidelines that can be useful in determining which foods are nutritious and which are not.
1. Emphasize fruits and vegetables. Fruits and vegetables are high in antioxidants--nutrients that help neutralize toxins in the body. Generally, brightly colored fruits and vegetables contain the highest levels of antioxidants: for example, yellow, orange, and dark green vegetables; citrus fruits; and cruciferous vegetables (those in the cabbage family, such as broccoli, cauliflower, Brussels sprouts, and cabbage). While taking antioxidants in supplement form can be beneficial, those found in foods are much more powerful. Fruits and vegetables are also high in other vitamins and minerals. Vitamin C, which is supportive to the immune system, is abundant in strawberries, oranges, and bell peppers. Carrots, sweet potatoes, and winter squash are a powerhouse of beta-carotene, which is important for vision. Green leafy vegetables support the health of our bones and teeth, among other things, with high levels of calcium, magnesium, and vitamin K. Some helpful guidelines to follow: Eat two to four pieces of fresh fruit daily, and fill half your plate with vegetables at any given meal.
2. Eat the amount and combination of whole foods that make you feel best. There are many different approaches to healthy eating. If you feel good eating a high-protein diet with lots of non-starchy vegetables and few carbohydrates, it may be the best diet for you. However, if you feel best eating a diet high in grains, vegetables, and beans, that may be the best diet for you. Animals that are grass-fed and/or raised on organic foods (and all the products those animals produce) seem to have superior nutritional profiles. In addition, studies have shown that children who grow up eating organic foods have lower levels of toxic chemicals in their bodies than those raised eating conventional foods.
Keys to Permanent Weight Loss
Finding an effective eating strategy is serious business if you are considerably overweight and are interested in improving your long-term health. Halting any further weight gain and gradually shedding pounds can have beneficial effects on blood pressure, cholesterol, diabetes, your risk of having a heart attack or stroke, joint pain, and the energy and ability to do everyday activities. What you really need is a plan you can stick with for many, many moons. It should be as good for your heart, bones, colon, and psyche as it is for your waistline. It should offer plenty of tasty and healthy choices, banish few foods, and not require an extensive and expensive list of groceries or supplements.
Low carbs
Avoiding carbohydrates, so the thinking goes, forces the body to burn fat. Does this theory translate into actual weight loss? Yes and no — it depends on the individual and the time period. Some people lose a substantial amount of weight on a low-carb diet, while others lose little and some actually gain weight. And for those who lose, the effects typically aren’t permanent. After a few months, weight loss tends to slow and reverse, just as happens with most other diet types. Bottom line: Low-carb diets work for some people and not others. There’s no evidence that their short-term effects produce long-term weight loss, while the added expense could lighten your wallet. Equally important, we know little about the long-term health effects of high-protein, high-fat, low-carb diets.
Low fat
Once the main strategy for losing weight, low-fat diets have been elbowed aside by the low-carb frenzy. Scores of low-fat diets have been promoted over the years. One of the best known is Dr. Dean Ornish’s Eat More, Weigh Less plan. Since fat contains 9 calories per gram while carbohydrates contain 4, you can theoretically double your food intake without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Keep in mind that the Ornish plan doesn’t stop at a whole-grain, vegetarian, very-low-fat (less than 10% of calories from fat) diet, but also includes exercise, stress management, and group support.
Bottom line:
Low-fat diets have unquestionably helped some people lose weight and keep it off. They’ve been dismal failures for others, in part because they tend to be less filling, less flavorful, and all around less satisfying than other eating strategies. They also tend to be fairly restrictive about food choices, which can limit your options when dining out. There are many other options for dieting, including eating correct portions and following
the recommended food pyramid guidelines. Before choosing any plan for permanent weight loss, it is recommended that you seek advice from your physician.
Nutritional Food Choices
One of the biggest reasons that diets and attempts at healthy eating fail is boredom. Many folks just do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge. Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep that boredom at bay. However, it is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy. As far as what to eat, buying anything at the grocery from the following list is a straight path to better health.
These foods include:
• Fruits like bananas, berries and apples
• Whole grains including bread and pasta
• Low-fat dairy including milk and yogurt
• Chicken, turkey and fish
• Vegetables like spinach, squash and tomatoes
• Natural peanut butter
• Beans and legumes
• Almonds and other nuts
Foods to avoid
Refined foods are big industry, and draw a gigantic profit. When industries are accustomed to bringing in big profits, they do what any industry would do: protect those profits at all costs. In addition, these profits bring power, and information can be put forth, covered over, or otherwise manipulated to protect that power. Most people know which foods they should stay away from. The obvious ones include desserts, high-fat meals, candy, fast food and fried food. In fact, most people will feel a big difference simply by staying away from these kinds of foods. The not-so-obvious ones include:
• Pasta
• Fat-free foods
• Most frozen meals
• Processed meats like fake cold cuts
• Soda and juices
• Creamy meals
Your biggest weapon in the battle to eat right is common sense. Use it!