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. To determine your actual amount of body fat, make an appointment
at the Wellness Center on campus.
Safe and effective
weight-loss guidelines from the Centers for Disease Control include:
- Healthy eating plans 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 unhealthy dietary fats
(Ex. saturated
and hydrogenated fats)
- An average of 30-45 minutes of moderate physical activity at least 3-5
days per week
- Focusing on slow and steady weight loss of about 1/2 to 2 pounds per
week. Your initial weight loss goal should be no more than a 10% decrease
from baseline
(Ex. If you weigh 170 pounds, start with a goal of 17 pounds, and then
reassess your body fat and weight loss needs)
- Focusing on healthy behaviors that help you lose weight 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.
To learn more go to http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm. If you would like information on developing an exercise program, visit www.shape.com. If you are interested in low-fat recipes to help you with your eating plan, visit www.cookinglight.com. You can also visit www.gvsu.edu/wellness for weight management resources available to you on campus as well as our online Recipe Exchange bulletin board.
