WEIGHT LOSS THAT WORKS

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.

Safe and effective weight-loss guidelines from the Centers for Disease Control include:

• Eating meals 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 reducing unhealthy dietary fats (i.e., saturated and hydrogenated fats)
• Exercising moderately for 30-45 minutes at least 3-5 days per week
• Focusing on healthy behaviors that help you lose weight at a slow and steady pace, 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.