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Health Maintenance

When we want to lose weight, time always seems of the essence.

Women tend to gear their weight loss towards special occasions. That leaves many of us trying to find a quick fix for weight problems. Almost monthly, a new book or magazine announces the latest "miracle diet," promising dramatic weight loss. But, beware of "fad" diets that make dramatic claims that seem too fast and easy.

They usually do not include the variety of foods necessary for good health or teach proper eating habits. Before beginning any diet program remember to check with your doctor. It is more than likely she will recommend slow weight loss as the safest and most effective approach. A sensible weight-loss program allows you to lose weight gradually -- about one-half to one pound per week.

Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained. Most people leading moderately active lives need about 15 calories per pound to maintain their weight.

For example, a 150-pound person would have to eat foods containing no more than 2,250 calories each day to maintain his or her weight. To lose one pound, a person must burn 3,500 calories more than are consumed. For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.

Remember, when limiting calories, you still need to satisfy basic nutritional needs. Eat a variety of foods every day. Choose from each of the five food groups - milk, meat, fruit, vegetable and bread/pasta/grains (with a focus on whole grain foods) - and allow for an occasional treat. Balanced food plans encourage making wise choices about everyday food - choices you can make to stay at your proper weight for life.

Here are some other "no-fail" diet tips:

  • You should evaluate your eating patterns. Sometimes six small meals a day can help you control your hunger. If you prefer to stay with eating three main meals, always plan for some low-calorie between-meal snacks to help avoid overeating at your next meal.
  • All foods and beverages can be consumed, but in moderation. Try to cut down on foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages.
  • Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 30 percent or less of total calories each day. Be aware of the types of fats you are consuming.

For permanent weight loss, you also need to learn sound eating habits. While fad diets may take the weight off, they don't teach you how to keep it off. Remember, you're learning a way to live, not just a way to diet. And to keep weight off, you must stay motivated. Successful weight control depends upon you - not upon any particular product or program.



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