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Weight-Loss Strategies and Programs
Most weight-loss programs can help you lose weight at first. But you will lose more and have more health benefits if you can keep with it for a longer time. You need to find the right balance of eating and physical activity that you can keep doing or a program that works with your lifestyle.
Are you ready to make changes?
Before you begin treatment, decide if you are ready to make the lifestyle changes needed to lose weight. Losing weight and keeping it off can be hard. Think about successes that you had before and how you were able to achieve them.
If you are ready to make a plan for healthier eating, your doctor may suggest losing 10% of your weight at a rate of 1 lb (0.45 kg) to 2 lb (0.9 kg) a week as your first target. Research shows that a 10% weight loss can improve your health.1 It is better that you maintain a small amount of loss rather than lose a lot of weight fast and gain it back.
Tips to help with your weight-loss program
Tips to help change how you eat
Tips for staying with it
Research shows that people who keep track of what they eat and drink each day have more success at losing weight:
Keep up with your physical activity.
Think ahead about situations that may be hard. Ask yourself if you are eating for reasons other than hunger:
Many commercial weight-loss programs (such as Weight Watchers or Lifesteps) and self-help or support groups (such as Overeaters Anonymous) are available. The quality and effectiveness of programs vary widely, from reputable obesity clinics associated with hospitals to quick weight-loss schemes that may even harm your health with untested "miracle" products.
When considering a weight-loss program, ask questions about the staff's qualifications and whether counseling is offered. Be aware that the advertising strategies for weight-loss programs and products, such as using celebrities and "before and after" pictures, are usually unrealistic.
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