How Can You Lose Weight for the Long Term?

 


How Can You Lose Weight for the Long Term?
Regardless of concerns about the effectiveness and safety of restrictive diets, keeping the pounds off long term should be the major goal for anyone who wants to lose weight - and that can be more challenging than losing them in the first place. Weight loss is most likely to be successful and lasting when a person changes his or her habits to reduce the overall number of calories he or she eats while at the same time increasing the number of calories burned through exercise. Exercise not only burns calories, it also builds muscle. The more muscle you have, the more efficient your body becomes at burning calories, even when you aren't exercising. You don't have to become a gym rat, though: Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference.
Research confirms that one reason people get less exercise these days is because of an increase in "screen time" - in other words, the amount of time spent watching TV, looking at the computer, or playing video games. The American Academy of Pediatrics recommends limiting all screen time to 1 hour per day. If you're hanging with your friends at the mall instead of chatting to them on the computer, for example, you're getting more exercise.
A survey on health and nutrition conducted by the Centers for Disease Control and Prevention shows that serving sizes for both kids and adults have increased over the past 10 years, and that this is a contributor to obesity. If you super-size your fries or always go for extra hot fudge on your sundae, you are probably taking in more calories than your body can use. Another key dietary factor in weight gain today is the increased consumption of flavored beverages, such as sodas, sweetened juice drinks, and sports drinks. Some people keep a food diary to track what they eat and drink. Writing everything you eat in a daily diary might help you identify those hidden foods that contribute to unwanted weight gain - like the candy bar you usually munch between third and fourth period.
The best way to build a weight-loss program that's right for you is to talk to your doctor or a registered dietitian. During your appointment, your doctor or dietitian may ask you what types of foods you eat, how much weight you want to lose, and the reasons why you want to lose weight. He or she will also help you figure out approximately where your weight should be based on your height and other factors and suggest a sound weight-loss plan that meets your individual needs. (Dietitians report that most guys and girls find weight-loss plans that take their daily schedule and food preferences into account are easier to follow.) The eating plan must include enough calories per day to keep your body working and developing properly. And if you're cutting calories to lose weight, your body will still need to get the same amount of nutrients to stay healthy.
Staying active is an important part of keeping off the weight you've lost. If you achieved your weight-loss goal by eating a variety of foods in smaller portions and exercising regularly, chances are better that you will stick with a healthier lifestyle and keep the pounds off in the long run.