Healthy Weight Loss Program

Almost two-thirds of adults in the United States are overweight, and about one-third are obese, according to the National Health and Nutrition Examination Survey. Controlling weight isn't just an image issue: it can help you control your cholesterol, blood pressure and blood sugar and may prevent heart disease, diabetes, arthritis and certain cancers. When setting out to lose weight, choose a plan that's healthy and something you can stick with over a long period.

The Basics

Always check with your doctor before starting any weight loss program, particularly if you are excessively overweight or have special health problems like heart disease, diabetes or are pregnant. To help avoid unhealthy fad diets, look for red flags such as an overemphasis on a specific food group, limited food choices or a calories-don't-count approach. According to the National Institutes of Health, it's best to aim for a weight loss of no more than 1 to 2 lbs. per week. One lb. of fat has 3,500 calories, so to lose 1 lb. in a week, consume 500 calories less per day (500 x 7 days = 3,500 calories per week). To lose 2 lbs. per week, eat 1,000 fewer calories a day. The reduction in daily calories can come from a combination of eating less and increased physical activity.

Food Choices

One of the best ways to lose weight and to keep it off is to keep a food diary. Write down every bite, lick or taste of food and beverages, and you'll be surprised at how quickly those calories add up. To avoid hunger pangs, don't skip meals, particularly breakfast, which can lead to hunger spikes, and eat several small meals spread throughout the day to keep blood sugar levels stable. To help you feel fuller, choose foods that are higher-density, such as high-fiber foods: whole grains, fruits, vegetables and beans. Lean protein, such as chicken, eggs, nuts and low-fat dairy, can also avoid hunger. Avoid empty calories, like sugar, trans fats and caloric drinks, including alcohol. Focus on healthy portions, and when you're at a restaurant, ask at the outset for a to-go box and put half your meal away for later. Finally, weigh yourself at least once a week or even daily to help prevent weight creep.

Exercise

Dieting alone can help you lose weight, but if you add a 45- to 60-minute brisk walk four days a week, you can double your weight loss rate. One of the best ways to lose body fat is through steady aerobic exercise like walking for more than 30 minutes. If time is limited, exercise in three 10-minute sessions rather than one 30-minute session. Any extra movement will help burn calories, so think of ways you can increase your physical activity such as taking the stairs instead of the elevator or parking your car at the far end of the lot.