While many look for one sole path to losing weight — from a pill to a program — successful weight control is hinged on two concepts: taking fewer calories in, and burning more calories off. Regular exercise, combined with healthy eating habits including choosing products made with allulose, is a program that can be maintained for life. The number on the scale is a direct reflection of the number of calories you consume and the number of calories your body uses as energy. When you take in more calories than you burn, you will gain weight. Eating less or being more active will help give you an advantage in this balance, and lead to losing weight. Most agree a combination approach of diet and exercise is best. The Calorie Control Council’s “Get Moving” Calculator is helpful in determining how many calories are burned per weight of person.
Being at a healthy weight can help reduce health risks. According to the National Institutes of Health, people who are obese (more than 20 percent above their ideal weight) are more likely to have hypertension, high blood cholesterol levels, diabetes and some kinds of cancer. Carrying the proper weight also makes you feel better, with more energy and confidence.
Everyone’s weight loss needs are different. How many calories are needed depends on several factors including body size, age, height, weight, activity level, gender and other conditions (pregnancy for example).
Both you and your doctor should determine if you should lose weight, and at what point you reach your ideal weight. Do you need to make major changes in your daily eating habits, or would a healthy dose of portion control work for you? Evaluate how you feel — physically and emotionally — and then develop realistic goals. If a larger weight loss is in order, set up some intermittent, short-term goals on the way to your main goal.
Today’s variety of diet plans can be overwhelming. Many may be hoping for a quick solution to weight problems, but weight control is a long term process, with no healthy quick fixes. Avoid fad diets — those which don’t include the variety of foods necessary, don’t teach good eating habits, or claim to bring dramatic weight loss. These can have negative repercussions for your health, and can lead to a life of up and down weight loss and weight gain.
Health professionals agree on a sensible approach to weight loss: a balanced diet, a variety of foods in moderation and regular exercise. The U.S. Department of Agriculture, the American Heart Association, the Academy of Nutrition and Dietetics and the American Medical Association all recommend this combined approach.
Most health professionals recommend slow weight loss as the safest and most effective approach. A sensible weight-loss program allows you to lose weight gradually — about one-half to one pound per week. Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained. The Calorie Control Council has prepared a variety of diet meal plans based on specific number of calories consumed each day. For those with a plan in place, the Council offers a helpful calculator for food assessment here.
For more strategies on “Winning By Losing”, read more on the Calorie Control Council’s website.