Difference between revisions of "Lose Weight Safely"
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| − | + | The weight loss market is overflowing with diet aids that all claim to help you lose weight quickly. Shakes, snacks and pills marketed as appetite suppressants and weight loss programs litter the shelves of most stores today. Unfortunately, the desire to lose weight often causes people to forget that weight loss is most beneficial to the body when it is done in a safe and healthy manner. Weight loss is also more sustainable when it's achieved with lifestyle changes over a long period of time.<ref name="rf1">http://www.webmd.com/diet/lose-weight-fast-how-to-do-it-safely?page=3</ref> [[Category: Losing Weight]] | |
== Steps == | == Steps == | ||
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=== Evaluating Your Eating and Lifestyle Habits === | === Evaluating Your Eating and Lifestyle Habits === | ||
#Track your meals in a [[Keep a Food Diary|food journal]]. When starting a new diet or eating pattern, it can be helpful to journal your current eating and lifestyle habits so you're aware of what changes you need to make. Note what foods and beverages you consume, plus the timing of your meals. | #Track your meals in a [[Keep a Food Diary|food journal]]. When starting a new diet or eating pattern, it can be helpful to journal your current eating and lifestyle habits so you're aware of what changes you need to make. Note what foods and beverages you consume, plus the timing of your meals. | ||
| − | #*Purchase a journal or download a journaling app on your smartphone. Track as many days as you can. Ideally, track weekdays as well as weekend days. Many people eat slightly different on weekends compared to a more structured work day.<ref>http://my.clevelandclinic.org/health/healthy_living/getting_fit/hic_Maintaining_a_Healthy_Weight/hic_Keep_a_Food_Journal</ref> | + | #*Purchase a journal or download a journaling app on your smartphone. Track as many days as you can. Ideally, track weekdays as well as weekend days. Many people eat slightly different on weekends compared to a more structured work day.<ref name="rf2">http://my.clevelandclinic.org/health/healthy_living/getting_fit/hic_Maintaining_a_Healthy_Weight/hic_Keep_a_Food_Journal</ref> |
#*Go beyond just jotting down the foods you eat. Make notes about how often you eat out and any patterns you see arising. For example, on a day you work late, are you more likely to stop at a fast food restaurant instead of making dinner at home? | #*Go beyond just jotting down the foods you eat. Make notes about how often you eat out and any patterns you see arising. For example, on a day you work late, are you more likely to stop at a fast food restaurant instead of making dinner at home? | ||
#*Also note where you think you can improve or make better choices. For example, are you choosing the healthiest options possible for your meals or snacks? Do you eat a lot of frozen, processed foods or are you eating mostly home cooked meals? | #*Also note where you think you can improve or make better choices. For example, are you choosing the healthiest options possible for your meals or snacks? Do you eat a lot of frozen, processed foods or are you eating mostly home cooked meals? | ||
| − | #Measure your portion sizes. Overeating and indulging in larger portion sizes (even of healthy foods) can lead to excess calorie intake and weight gain.<ref>http://www.webmd.com/diet/obesity/8-sneaky-things-that-could-be-making-you-fat?page=2</ref> Track the portion sizes of your meals and snacks to get an idea if you should decrease or maintain your serving sizes. | + | #Measure your portion sizes. Overeating and indulging in larger portion sizes (even of healthy foods) can lead to excess calorie intake and weight gain.<ref name="rf3">http://www.webmd.com/diet/obesity/8-sneaky-things-that-could-be-making-you-fat?page=2</ref> Track the portion sizes of your meals and snacks to get an idea if you should decrease or maintain your serving sizes. |
| − | #*Decreasing portion sizes can be a simple way to cut a few calories from your day and aid in moderate weight loss.<ref | + | #*Decreasing portion sizes can be a simple way to cut a few calories from your day and aid in moderate weight loss.<ref name="rf3" /> |
| − | #*Compare your portion sizes throughout the day to the recommended standards. For example, one serving of fruit is 1/2 cup or one small whole fruit, one serving of vegetables is one cup, one serving of grains is 1 oz or 1/2 of a cup, one serving of lean protein is 3 oz and one serving of low-fat dairy is one cup (milk and yogurt) or 2 oz of cheese.<ref>http://www.choosemyplate.gov/food-groups/</ref> | + | #*Compare your portion sizes throughout the day to the recommended standards. For example, one serving of fruit is 1/2 cup or one small whole fruit, one serving of vegetables is one cup, one serving of grains is 1 oz or 1/2 of a cup, one serving of lean protein is 3 oz and one serving of low-fat dairy is one cup (milk and yogurt) or 2 oz of cheese.<ref name="rf4">http://www.choosemyplate.gov/food-groups/</ref> |
#*A lot of grocery stores have pre-portioned tupperware to help you control your portions with less effort. | #*A lot of grocery stores have pre-portioned tupperware to help you control your portions with less effort. | ||
#*Consider investing in measuring cups or a food scale to help you accurately record your portion sizes. | #*Consider investing in measuring cups or a food scale to help you accurately record your portion sizes. | ||
#*Portion sizes might be an another item that you can add to your food journal. | #*Portion sizes might be an another item that you can add to your food journal. | ||
#Consider calories. Monitoring your total calories each day can also give you another perspective of your diet. Knowing how many calories you generally eat on an average day can give you clues to what you can cut out of your diet to help induce weight loss. | #Consider calories. Monitoring your total calories each day can also give you another perspective of your diet. Knowing how many calories you generally eat on an average day can give you clues to what you can cut out of your diet to help induce weight loss. | ||
| − | #*Safe weight loss, or losing one to two pounds per week, requires you to cut out about 500 calories daily.<ref>http://www.hr.duke.edu/benefits/wellness/getmoving/weightloss/index.php</ref> | + | #*Safe weight loss, or losing one to two pounds per week, requires you to cut out about 500 calories daily.<ref name="rf5">http://www.hr.duke.edu/benefits/wellness/getmoving/weightloss/index.php</ref> |
| − | #*Cutting out more than 500 calories daily or eating less than 1200 calories daily is not safe or healthy and may not result in weight loss long-term.<ref | + | #*Cutting out more than 500 calories daily or eating less than 1200 calories daily is not safe or healthy and may not result in weight loss long-term.<ref name="rf5" /> |
#*While cutting and burning additional calories may seem like a good idea to lose weight faster, it can have very negative long-term health effects and can actually lead to long-term weight gain. | #*While cutting and burning additional calories may seem like a good idea to lose weight faster, it can have very negative long-term health effects and can actually lead to long-term weight gain. | ||
#*Although weight loss and healthy eating go beyond calories, it's important to be calorie aware — knowing whether or not you're eating enough calories for your body and lifestyle. | #*Although weight loss and healthy eating go beyond calories, it's important to be calorie aware — knowing whether or not you're eating enough calories for your body and lifestyle. | ||
#*Burning additional calories through exercise is helpful but make sure that if you are exercising, you don't eat too little. | #*Burning additional calories through exercise is helpful but make sure that if you are exercising, you don't eat too little. | ||
| − | #*Recognize the limitations of calorie counting. Not all calories are created equal, and calorie estimates on the label can be off.<ref>http://news.health.com/2013/02/07/why-calorie-counts-are-wrong-6-diet-myths-busted/</ref><ref>http://www1.cbn.com/health/why-counting-calories-doesn%27t-work</ref> Carefully counting calories also increases the stress hormone cortisol, which may lead to cravings and weight gain.<ref | + | #*Recognize the limitations of calorie counting. Not all calories are created equal, and calorie estimates on the label can be off.<ref name="rf6">http://news.health.com/2013/02/07/why-calorie-counts-are-wrong-6-diet-myths-busted/</ref><ref name="rf7">http://www1.cbn.com/health/why-counting-calories-doesn%27t-work</ref> Carefully counting calories also increases the stress hormone cortisol, which may lead to cravings and weight gain.<ref name="rf6" /> |
| − | #Journal about cravings or emotions that trigger you to eat. About 75% of the time people overeat, it's in response to emotions.<ref>http://www.webmd.com/diet/obesity/getting-over-overeating</ref> It's important to be aware of what emotions trigger you to eat and how they specifically affect your eating or lifestyle behaviors. | + | #Journal about cravings or emotions that trigger you to eat. About 75% of the time people overeat, it's in response to emotions.<ref name="rf8">http://www.webmd.com/diet/obesity/getting-over-overeating</ref> It's important to be aware of what emotions trigger you to eat and how they specifically affect your eating or lifestyle behaviors. |
#*Take notes about your food/mood connection. For example, you may notice on days you feel more stressed, you're more likely to reach for a salty, high fat snack. Try rating your mood on a scale from 1-10 each time you start a journal entry. | #*Take notes about your food/mood connection. For example, you may notice on days you feel more stressed, you're more likely to reach for a salty, high fat snack. Try rating your mood on a scale from 1-10 each time you start a journal entry. | ||
#*Also consider the times of day or night when you have the hardest time avoiding junk food or mindless snacking. Is it late at night while you sit and watch TV? Do you crave the need for something when you are driving? Knowing what your weak points are will help you plan for ways to alter your eating habits. | #*Also consider the times of day or night when you have the hardest time avoiding junk food or mindless snacking. Is it late at night while you sit and watch TV? Do you crave the need for something when you are driving? Knowing what your weak points are will help you plan for ways to alter your eating habits. | ||
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#*Purchase a cookbook or two tailored to healthy eating, weight loss or low-calorie meals. | #*Purchase a cookbook or two tailored to healthy eating, weight loss or low-calorie meals. | ||
#*Check the Internet for easy altered recipes that will help improve your diet. You can find a variety sites that offer valuable information for healthy recipes and low-calories substitutes. | #*Check the Internet for easy altered recipes that will help improve your diet. You can find a variety sites that offer valuable information for healthy recipes and low-calories substitutes. | ||
| − | #Eat healthy snacks. Eating healthy snacks is an effective way to receive added nutrition throughout your day and can be beneficial in helping to lose weight.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267</ref> You should eat when you are hungry, so instead of reaching for cookies or chips, grab something healthy like nuts or clementines. | + | #Eat healthy snacks. Eating healthy snacks is an effective way to receive added nutrition throughout your day and can be beneficial in helping to lose weight.<ref name="rf9">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267</ref> You should eat when you are hungry, so instead of reaching for cookies or chips, grab something healthy like nuts or clementines. |
| − | #*Snacking can be a gray area for weight loss. Really think about whether a snack is necessary before eating it. A low-calorie snack can be a good option before or after a work out or if you're feeling very hungry and there's more than two hours until your next meal.<ref | + | #*Snacking can be a gray area for weight loss. Really think about whether a snack is necessary before eating it. A low-calorie snack can be a good option before or after a work out or if you're feeling very hungry and there's more than two hours until your next meal.<ref name="rf9" /> To keep your metabolism moving and keep yourself full, you should be eating every three to four hours. That might mean multiple small meals or three meals with snacks in between. |
| − | #*Generally, snacks should fall around 100 – 200 calories (depending on your activity level). Including fruits, vegetables and lean protein help keep snacks calorie-controlled while still being nutritious.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267?pg=2</ref> | + | #*Generally, snacks should fall around 100 – 200 calories (depending on your activity level). Including fruits, vegetables and lean protein help keep snacks calorie-controlled while still being nutritious.<ref name="rf10">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267?pg=2</ref> |
#*Healthy snacks can include: carrots and hummus, celery and peanut butter, apples, or greek yogurt with fruit. | #*Healthy snacks can include: carrots and hummus, celery and peanut butter, apples, or greek yogurt with fruit. | ||
#*If you're going to eat in front of the TV or other distraction, prepare yourself a portion of your desired snack, based on how hungry you feel. This way, you won't accidentally overeat while you aren't paying attention, and can enjoy your show without worry. | #*If you're going to eat in front of the TV or other distraction, prepare yourself a portion of your desired snack, based on how hungry you feel. This way, you won't accidentally overeat while you aren't paying attention, and can enjoy your show without worry. | ||
#Consume indulgent meals/snacks in moderation. Enjoying some of your favorite, more indulgent items every once in awhile is an acceptable action even while losing weight. Just be sure you're truly eating them every once in awhile. | #Consume indulgent meals/snacks in moderation. Enjoying some of your favorite, more indulgent items every once in awhile is an acceptable action even while losing weight. Just be sure you're truly eating them every once in awhile. | ||
#*Cut out indulgent foods slowly. If you're used to eating them on a regular basis, try eating them just once a week or once or twice times a month. | #*Cut out indulgent foods slowly. If you're used to eating them on a regular basis, try eating them just once a week or once or twice times a month. | ||
| − | #*If you're planning on indulging, make sure to portion-control your food. This will keep calories limited.<ref | + | #*If you're planning on indulging, make sure to portion-control your food. This will keep calories limited.<ref name="rf5" /> |
#*Counter act your higher calorie food with a longer workout session. You won't burn off all the calories, but it can help you stay on track. | #*Counter act your higher calorie food with a longer workout session. You won't burn off all the calories, but it can help you stay on track. | ||
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#Perform regular aerobic exercise. Aim for 150 minutes or two-and-a-half hours of moderate-intensity physical activity each week. Incorporating regular aerobic exercise into your daily routine will support your weight loss. | #Perform regular aerobic exercise. Aim for 150 minutes or two-and-a-half hours of moderate-intensity physical activity each week. Incorporating regular aerobic exercise into your daily routine will support your weight loss. | ||
#*Aerobic activities can include exercises like: walking, jogging, swimming, biking or hiking. | #*Aerobic activities can include exercises like: walking, jogging, swimming, biking or hiking. | ||
| − | #*Exercise is a great support to weight loss, but it is only part of the weight loss picture. Exercise alone will not always cause weight loss. Instead, exercise best helps you maintain your weight loss long-term.<ref>http://www.webmd.com/fitness-exercise/exercise-and-weight-loss-five-truths</ref> | + | #*Exercise is a great support to weight loss, but it is only part of the weight loss picture. Exercise alone will not always cause weight loss. Instead, exercise best helps you maintain your weight loss long-term.<ref name="rf11">http://www.webmd.com/fitness-exercise/exercise-and-weight-loss-five-truths</ref> |
| − | #*If using cardio machines (like a treadmill or elliptical) be wary of the "calories burned" feature. Many times, these machines are highly inaccurate. Try to think of exercise as a weight loss support and not to cause weight loss.<ref>http://www.webmd.com/fitness-exercise/exercise-and-weight-loss-five-truths?page=3</ref> | + | #*If using cardio machines (like a treadmill or elliptical) be wary of the "calories burned" feature. Many times, these machines are highly inaccurate. Try to think of exercise as a weight loss support and not to cause weight loss.<ref name="rf12">http://www.webmd.com/fitness-exercise/exercise-and-weight-loss-five-truths?page=3</ref> |
| − | #Incorporate strength training weekly. Weight lifting or resistance training is another important part of your exercise routine. It's recommended to include 2 days of strength training each week.<ref>http://www.choosemyplate.gov/physical-activity-amount</ref> | + | #Incorporate strength training weekly. Weight lifting or resistance training is another important part of your exercise routine. It's recommended to include 2 days of strength training each week.<ref name="rf13">http://www.choosemyplate.gov/physical-activity-amount</ref> |
#*Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. | #*Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. | ||
| − | #Find a workout partner. Getting started with an exercise plan can be hard — especially if you're doing it alone. Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions.<ref>http://www.msn.com/en-us/health/fitness/10-fitness-benefits-of-working-out-with-a-friend/ss-AAao6FM</ref> | + | #Find a workout partner. Getting started with an exercise plan can be hard — especially if you're doing it alone. Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions.<ref name="rf14">http://www.msn.com/en-us/health/fitness/10-fitness-benefits-of-working-out-with-a-friend/ss-AAao6FM</ref> |
#*Ask friends, family members, or co-workers to get moving with you. | #*Ask friends, family members, or co-workers to get moving with you. | ||
#*Get a group of co-workers together to go for a quick lunch-time walk break. | #*Get a group of co-workers together to go for a quick lunch-time walk break. | ||
#*Ask a friend for a weekly "date" to catch up. Plan a walk or a gym session where you can chat and move at the same time. | #*Ask a friend for a weekly "date" to catch up. Plan a walk or a gym session where you can chat and move at the same time. | ||
| − | #Try different types of exercise. Keep your exercise routine fun and exciting by engaging in a variety of different exercises. This can also help prevent over-training or over-using certain muscle groups.<ref>http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875?pg=2</ref> | + | #Try different types of exercise. Keep your exercise routine fun and exciting by engaging in a variety of different exercises. This can also help prevent over-training or over-using certain muscle groups.<ref name="rf15">http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875?pg=2</ref> |
#*If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. | #*If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. | ||
#*Try incorporating some outdoor activities like hiking, kayaking or biking. | #*Try incorporating some outdoor activities like hiking, kayaking or biking. | ||
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===Tracking Your Progress=== | ===Tracking Your Progress=== | ||
#Weigh yourself weekly. It's important to track your weight on any diet or weight loss plan. Regular weight check-ins will show you your progress over time and may help keep you motivated. They can also give you insight into how effective or ineffective your lifestyle changes are. | #Weigh yourself weekly. It's important to track your weight on any diet or weight loss plan. Regular weight check-ins will show you your progress over time and may help keep you motivated. They can also give you insight into how effective or ineffective your lifestyle changes are. | ||
| − | #*It's ideal to weigh yourself about once or twice a week. Weighing yourself daily won't show you the big picture. Daily fluctuations in weight (either a gain or loss) are normal and might not be accurate compared to a weekly weigh in.<ref>http://www.webmd.com/diet/weighing-in-on-scales-find-your-true-weight</ref> | + | #*It's ideal to weigh yourself about once or twice a week. Weighing yourself daily won't show you the big picture. Daily fluctuations in weight (either a gain or loss) are normal and might not be accurate compared to a weekly weigh in.<ref name="rf16">http://www.webmd.com/diet/weighing-in-on-scales-find-your-true-weight</ref> |
#*Purchase a home scale so you have the right tools at home to keep yourself on track. | #*Purchase a home scale so you have the right tools at home to keep yourself on track. | ||
| − | #*Regular weigh-ins have also been shown to help prevent weight-gain.<ref>http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2588640/</ref> | + | #*Regular weigh-ins have also been shown to help prevent weight-gain.<ref name="rf17">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2588640/</ref> |
#*Weigh yourself at the same time each week and in the same clothes (or nude). | #*Weigh yourself at the same time each week and in the same clothes (or nude). | ||
#*Keep in mind that a number on a scale won't give you the full picture. The scale does not discriminate between fat and muscle, nor will it tell you about the health of your heart or your increased endurance. If you are burning fat while gaining muscle, your weight may not change. Instead of giving up, consider non-weight-related goals, such as how many laps you can swim in one go. | #*Keep in mind that a number on a scale won't give you the full picture. The scale does not discriminate between fat and muscle, nor will it tell you about the health of your heart or your increased endurance. If you are burning fat while gaining muscle, your weight may not change. Instead of giving up, consider non-weight-related goals, such as how many laps you can swim in one go. | ||
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===Avoiding Unsafe and Unhealthy Diets=== | ===Avoiding Unsafe and Unhealthy Diets=== | ||
| − | #Ask questions. When you're researching different dieting plans, products or even talking to a doctor about diets, ask as many questions as you can. Being well informed will help you choose the best diet for you and the one that is the most safe. Reputable programs and their staff should be able to answer questions regarding safety, efficacy and cost.<ref>http://www.niddk.nih.gov/health-information/health-topics/weight-control/choosing-safe-successful-weight-loss-program/Pages/choosing-safe-successful-weight-loss-program.aspx</ref> Ask questions like: | + | #Ask questions. When you're researching different dieting plans, products or even talking to a doctor about diets, ask as many questions as you can. Being well informed will help you choose the best diet for you and the one that is the most safe. Reputable programs and their staff should be able to answer questions regarding safety, efficacy and cost.<ref name="rf18">http://www.niddk.nih.gov/health-information/health-topics/weight-control/choosing-safe-successful-weight-loss-program/Pages/choosing-safe-successful-weight-loss-program.aspx</ref> Ask questions like: |
#*Do I have to purchase special meals or supplements? | #*Do I have to purchase special meals or supplements? | ||
#*What type of weight loss certifications or experience does the staff or founder/creator have? | #*What type of weight loss certifications or experience does the staff or founder/creator have? | ||
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#*Can you show me any studies about the long-term effectiveness? | #*Can you show me any studies about the long-term effectiveness? | ||
#Avoid using shakes, diet pills, or other diet aids. They may temporarily help you lose weight but your goal is to begin a lifestyle change that incorporates healthy eating as a way of life. | #Avoid using shakes, diet pills, or other diet aids. They may temporarily help you lose weight but your goal is to begin a lifestyle change that incorporates healthy eating as a way of life. | ||
| − | #*Many diet pills and other medications that are sold over the counter are not regulated by the FDA.<ref>http://www.fda.gov/Food/DietarySupplements/default.htm</ref> Always check with your doctor before taking any over the counter medications or supplements. | + | #*Many diet pills and other medications that are sold over the counter are not regulated by the FDA.<ref name="rf19">http://www.fda.gov/Food/DietarySupplements/default.htm</ref> Always check with your doctor before taking any over the counter medications or supplements. |
#*Remember, a diet can only help you drop your weight for as long as you maintain the plan. Once the diet stops, the weight will slowly sneak right back up on you if you haven’t developed the right habits along the way. This is why it's important to focus on long-term healthy lifestyle changes. | #*Remember, a diet can only help you drop your weight for as long as you maintain the plan. Once the diet stops, the weight will slowly sneak right back up on you if you haven’t developed the right habits along the way. This is why it's important to focus on long-term healthy lifestyle changes. | ||
| − | #Stay away from cleanses or detoxification programs. Your body doesn't need to be "cleansed" or "detoxed" — that's the role of your kidneys and liver.<ref>http://www.webmd.com/diet/guide/the-truth-about-fad-diets</ref> | + | #Stay away from cleanses or detoxification programs. Your body doesn't need to be "cleansed" or "detoxed" — that's the role of your kidneys and liver.<ref name="rf20">http://www.webmd.com/diet/guide/the-truth-about-fad-diets</ref> |
#*Avoid diets that require you to fast for much of the day or drink "cleansing liquids." The body needs a certain amount of energy to function properly. Healthy food is energy. | #*Avoid diets that require you to fast for much of the day or drink "cleansing liquids." The body needs a certain amount of energy to function properly. Healthy food is energy. | ||
#*Never starve yourself in an attempt to lose weight. Hunger is your body's way of telling you that it needs something. | #*Never starve yourself in an attempt to lose weight. Hunger is your body's way of telling you that it needs something. | ||
