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Weight Loss That Works
Experts agree that the best way to reach a healthy weight AND keep the pounds off is to follow a sensible eating plan focusing on good nutrition and to participate in moderate physical activity most days of the week. But not everyone should lose weight; many young adults may have a distorted image of his/her body. Assess your need to lose weight with your doctor before starting any weight loss program.
Safe and effective weight-loss guidelines from the Centers for Disease Control include:
- Eating meals rich in vegetables, fruits, lean meats, low-fat dairy products, and whole grains
- Reducing total calories by about 250-500 calories per day from baseline (your typical diet before you started), as well as reducing unhealthy dietary fats (i.e., saturated and hydrogenated fats)
- Exercising moderately for 30-45 minutes at least 3-5 days per week
- Focusing on healthy behaviors that help you lose weight at a slow and steady pace, and that you can maintain over time.
What to avoid if you are trying to lose weight:
- Very low-calorie, restrictive diets unless prescribed by your doctor and dietitian
- A weight-loss program that rules out specific foods or food groups
- A program that focuses on supplements and pills; remember even all-natural products can have serious side effects
- A program that promises dramatic results in 30 days. If it seems to good to be true, it probably is.
Page last modified September 14, 2010