Effective weight management -
Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates. The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.
Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied. The following are examples of foods that contain protein with amounts and servings from the U. All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2. Be mindful of your portion sizes when adding these vegetables to your plate.
Healthy fats like olive oil , avocado , nuts, and seeds are great choices for your eating plan. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.
Butter and coconut oil should be enjoyed only in moderation due to their high saturated fat content. Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.
The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health. Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.
A combination of aerobic and weight training are good for your health. While each type of exercise is good on its own, together they are better at helping you lose weight. Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.
It might also stabilize blood sugar levels , promote regularity, and protect against certain chronic conditions. Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily. Many vegetables and legumes also contain fiber.
The following are examples of foods that contain fiber with their recommended daily servings:. This is known as mindful eating. It can involve the following:. This can result in you eating less. Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals.
Learn more about mindful eating and weight loss. Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal. It might also work by increasing fat burning , which can help enhance long-term weight loss.
Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain. Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body.
In general, drinking water helps your body run more efficiently. In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.
One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels.
Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight.
Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.
Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article.
You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly.
Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results. Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days.
Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals.
But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics. Losing 10 pounds in a week is not realistic or sustainable.
For safe and healthy weight loss , aim for 0. Dietary fat reduction can be achieved by counting and limiting the number of grams or calories consumed as fat, by limiting the intake of certain foods for example, fattier cuts of meat , and by substituting reduced-fat or nonfat versions of foods for their higher fat counterparts e.
Over the past decade, pursuit of this latter strategy has been simplified by the burgeoning availability of low-fat or fat-free products, which have been marketed in response to evidence that decreasing fat intake can aid in weight control. The mechanisms for weight loss on a low-fat diet are not clear.
Weight loss may be solely the result of a reduction in total energy intake, but another possibility is that a low-fat diet may alter metabolism Astrup, ; Astrup et al.
Support for the latter possibility has come from studies showing that the short-term adherence to a diet containing 20 or 30 percent of calories from fat increased hour energy expenditure in formerly obese women, relative to an isocaloric diet with 40 percent of calories from fat Astrup et al.
Over the past two decades, fat consumption as a percent of total caloric intake has declined in the United States Anand and Basiotis, , while average body weight and the proportion of the American population suffering from obesity have increased significantly Mokdad et al.
Several factors may contribute to this seeming contradiction. First, all individuals appear to selectively underestimate their intake of dietary fat and to decrease normal fat intake when asked to record it Goris et al.
If these results reflect the general tendencies of individuals completing dietary surveys, then the amount of fat being consumed by obese and, possibly, nonobese people, is greater than routinely reported. Second, although the proportion of total calories consumed as fat has decreased over the past 20 years, grams of fat intake per day have remained steady or increased Anand and Basiotis, , indicating that total energy intake increased at a faster rate than did fat intake.
Coupled with these findings is the fact that since the early s, the availability of low-fat and nonfat, but calorie-rich snack foods e. However, total energy intake still matters, and overconsumption of these low-fat snacks could as easily lead to weight gain as intake of their high-fat counterparts Allred, Two recent, comprehensive reviews have reported on the overall impact of low-fat diets.
Astrup and coworkers examined four meta-analyses of weight change that occurred on intervention trials with ad libitum low-fat diets. They found that low-fat diets consistently demonstrated significant weight loss, both in normal-weight and overweight individuals.
A dose-response relationship was also observed in that a 10 percent reduction in dietary fat was predicted to produce a 4- to 5-kg weight loss in an individual with a BMI of Most low-fat diets are also high in dietary fiber, and some investigators attribute the beneficial effects of low-fat diets to the high content of vegetables and fruits that contain large amounts of dietary fiber.
The rationale for using high-fiber diets is that they may reduce energy intake and may alter metabolism Raben et al. The beneficial effects of dietary fiber might be accomplished by the following mechanisms: 1 caloric dilution most high-fiber foods are low in calories and low in fat ; 2 longer chewing and swallowing time reduces total intake; 3 improved gastric and intestinal motility and emptying and less absorption French and Read, ; Leeds, ; McIntyre et al.
Dietary fiber is not a panacea, and the vast majority of controlled studies of the effects of dietary fiber on weight loss show minimal or no reduction in body weight LSRO, ; Pasman et al. Many individuals and companies promote the use of dietary fiber supplements for weight loss and reductions in cardiovascular and cancer risks.
Numerous studies, usually short-term and using purified or partially purified dietary fiber, have shown reductions in serum lipids, glucose, or insulin Jenkins et al. Long-term studies have usually not confirmed these findings LSRO, ; Pasman et al. Current recommendations suggest that instead of eating dietary fiber supplements, a diet of foods high in whole fruits and vegetables may have favorable effects on cardiovascular and cancer risk factors Bruce et al.
Such diets are often lower in fat and higher in CHOs. Very-low-calorie diets VLCDs were used extensively for weight loss in the s and s, but have fallen into disfavor in recent years Atkinson, ; Bray, a; Fisler and Drenick, The VLCDs used most frequently consist of powdered formulas or limited-calorie servings of foods that contain a high-quality protein source, CHO, a small percentage of calories as fat, and the daily recommendations of vitamins and minerals Kanders and Blackburn, ; Wadden, The servings are eaten three to five times per day.
The primary goal of VLCDs is to produce relatively rapid weight loss without substantial loss in lean body mass. To achieve this goal, VLCDs usually provide 1. VLCDs are not appropriate for all overweight individuals, and they are usually limited to patients with a BMI of greater than 25 some guidelines suggest a BMI of 27 or even 30 who have medical complications associated with being overweight and have already tried more conservative treatment programs.
Additionally, because of the potential detrimental side effects of these diets e. On a short-term basis, VLCDs are relatively effective, with weight losses of approximately 15 to 30 kg over 12 to 20 weeks being reported in a number of studies Anderson et al. However, the long-term effectiveness of these diets is somewhat limited.
Approximately 40 to 50 percent of patients drop out of the program before achieving their weight-loss goals. In addition, relatively few people who lose large amounts of weight using VLCDs are able to sustain the weight loss when they resume normal eating.
In two studies, only 30 percent of patients who reached their goal were able to maintain their weight loss for at least 18 months. Within 1 year, the majority of patients regained approximately two-thirds of the lost weight Apfelbaum et al. In a more recent study with longer followup, the average regain over the first 3 years of follow-up was 73 percent.
However, weight tended to stabilize over the fourth year. At 5 years, the dieters had maintained an average of 23 percent of their initial weight loss. At 7 years, 25 percent of the dieters were maintaining a weight loss of 10 percent of their initial body weight Anderson et al.
It appears that VLCDs are more effective for long-term weight loss than hypocaloric-balanced diets. In a meta-analysis of 29 studies, Anderson and colleagues examined the long-term weight-loss maintenance of individuals put on a VLCD diet with behavioral modification as compared with individuals put on a hypocaloric-balanced diet.
They found that VLCD participants lost significantly more weight initially and maintained significantly more weight loss than participants on the hypocaloric-balanced diet see Table Almost any kind of assistance provided to participants in a weight-management program can be characterized as support services.
These can include emotional support, dietary support, and support services for physical activity. The support services used most often are structured in a standard way.
Other services are developed to meet the specific needs of a site, program, or the individual involved. With few exceptions, almost any weight-management program is likely to be more successful if it is accompanied by support services Heshka et al. However, not all services will be productively applicable to all patients, and not all can be made available in all settings.
Furthermore, some weight-loss program participants will be reluctant to use any support services. Psychological and emotional factors play a significant role in weight management. Counseling services are those that consider psychological issues associated with inappropriate eating and that are structured to inform the patient about the nature of these issues, their implications, and the possibilities available for their ongoing management.
This intervention is less elaborate, intense, and sustaining than psychotherapy services. For example, it should be useful to help patients understand the existence and nature of a sabotaging household or the phenomenon of stress-related eating without undertaking continuing psychotherapy.
A counselor or therapist can provide this service either in individual or group sessions. These counselors should, however, be sufficiently familiar with the issues that arise with weight-management programs, such as binge eating and purging. Short-term, individual case management can be helpful, as can group sessions because patients can hear the perspective of other individuals with similar weight-management concerns while addressing their individual concerns Hughes et al.
Psychotherapy services, both individual and group, can also be useful. However, the costs of this type of service limits its applicability to many patients. Nevertheless, the value for individual patients can be substantial, and the option should not be dismissed simply because of cost.
Concerns about childhood abuse, emotional linkages to sustaining obesity fat-dependent personality , and the management of coexisting mental health problems are the kinds of issues that might be addressed with this type of support service.
The individual therapist can structure the format of the therapy but, as with counseling services, the therapist should be familiar with weight-management issues. Nonprofessional patient-led groups and counseling, such as those available with organized programs like Take Off Pounds Sensibly and Overeaters Anonymous, can be useful adjuncts to weight-loss efforts.
These programs have the advantages of low cost, continuing support and encouragement, and a semi-structured approach to the issues that arise among weight-management patients.
Their disadvantage is that, since the counseling is nonprofessional in nature, the programs are only as good as the people who are involved. These peer-support programs are more likely to be productive when they are used as a supplement to a program with professional therapists and counselors. In Overeaters Anonymous, a variant of these groups is a sponsor-system program that pairs individuals who can help one another.
Certain commercial programs like Weight Watchers and Jenny Craig can also be helpful. Since commercial groups have their own agenda, caution must be exercised to avoid contradictions between the advice of professional counselors and that of the supportive commercial program.
Since the counselors in commercial programs are not likely to be professionals, the quality of counseling offered by these programs varies with the training of the counselors.
Many communities offer supplemental weight-management services. Educational services, particularly in nutrition, may be provided through community adult education using teaching materials from nonprofit organizations such as the American Heart Association, the American Diabetes Association, and government agencies FDA, National Institutes of Health, and U.
Department of Agriculture. Many community hospitals have staff dietitians who are available for out-patient individual counseling Pavlou et al.
However, the military's TRICARE health services contracts would need to be modified to include dietitian services from community hospitals or other community services since these contracts do not currently include medical nutrition therapy and therefore dietitian counseling. The family unit can be a source of significant assistance to an individual in a weight-management program.
For example, program dropout rates tend to be lower when a participant's spouse is involved in the program Jeffery et al. With simple guidance and direction, the involvement of the spouse as a form of reinforcement rather than as a source of discipline and monitoring can become a resource to assist in supporting the participant.
However, individual family members or the family as a group can become an obstacle when they express reluctance to make changes in food and eating patterns within the household. Issues of family conflict become more complex when the participants are children or adolescents or when spouses are reluctant to relinquish status quo positions of control.
A variety of Internet- and web-related services are available to individuals who are trying to manage their weight Davison, ; Gray and Raab, ; Riva et al. As with any other Internet service, the quality of these sites varies substantially Miles et al.
An important role for weight-management professionals is to review such sites so they can recommend those that are the most useful. The use of e-mail counseling services by military personnel who travel frequently or who are stationed in remote locations has been tested at one facility; initial results are promising James et al.
The use of web-based modalities by qualified counselors or facilitators located at large military installations would extend the accessibility of such services to personnel located at small bases or stationed in remote locations. Support is also required for military personnel who need to enhance their levels of physical fitness and physical activity.
All branches of the services have remedial physical fitness training programs for personnel who fail their fitness test, but support is also needed for those who need to lose weight and for all personnel to aid in maintaining proper weight.
Support services should include personnel, facilities, and equipment, and should provide practical advice on how to begin and progress through physical training routines including proper use of training equipment and how to prevent musculoskeletal injuries , as well as advice on when and how to eat in conjunction with physical activity demands.
Success in the promotion of weight loss can sometimes be achieved with the use of drugs. Almost all prescription drugs in current use cause weight loss by suppressing appetite or enhancing satiety.
One drug, however, promotes weight loss by inhibiting fat digestion. To sustain weight loss, these drugs must be taken on a continuing basis; when their use is discontinued, some or all of the lost weight is typically regained.
Therefore, when drugs are effective, it is expected that their use will continue indefinitely. For maximum benefit and safety, the use of weight-loss drugs should occur only in the context of a comprehensive weight-loss program.
In general, these drugs can induce a 5- to percent mean drop in body weight within 6 months of treatment initiation, but the effect can be larger or smaller depending on the individual. As with any drug, the occurrence of side effects may exclude their use in certain occupational contexts.
Recognition that weight-related diseases, such as diabetes and hypertension, occur in individuals with BMI levels below 25, and that weight loss improves these conditions in these individuals, suggests that indications for weight-loss drugs need to be individualized to the specific patient.
A number of hormonal and metabolic differences distinguish obese people from lean people Leibel et al. Weight loss alters metabolism in obese individuals, limiting energy expenditure and reducing protein synthesis. This alteration suggests that the body may attempt to maintain an elevated body weight.
The facts that genetics might play a role in hormonal and metabolic differences between people and that weight loss alters metabolism imply that obesity is not a simple psychological problem or a failure of self-discipline.
Instead, it is a chronic metabolic disease similar to other chronic diseases and it involves alterations of the body's biochemistry. Like most other chronic diseases that require ongoing pharmacotherapy to prevent the recurrence of symptoms, obesity management and relapse prevention may someday be accomplished through this form of treatment.
The following sections provide a brief review of the mechanisms of action, efficacy, and safety of prescription agents that have been approved for weight loss and the various over-the-counter substances that are promoted for weight loss.
Energy intake may be curbed by reducing hunger or appetite or by enhancing satiety. Summary of Potential Mechanisms of Action of Obesity Drugs. Some obesity drugs may reduce the preference for dietary fat or refined CHOs Blundell et al.
For example, the drug orlistat reduces the absorption of fat, which results in energy loss in the feces; other drugs not approved for obesity treatment reduce CHO absorption Heal et al. These drugs may produce sufficiently adverse effects, such as oily stools or increased flatus, so that patients reduce consumption of high-fat foods in favor of less energy-dense foods McNeely and Benfield, ; Sjostrom et al.
Obesity drugs also may increase activity levels or stimulate metabolic rate. Drugs such as fenfluramine or sibutramine were reported to increase energy expenditure in some studies Arch, ; Astrup et al. Fluoxetine, although not approved for obesity treatment, has been shown to increase resting metabolic rate Bross and Hoffer, Ephedrine and caffeine, which act on adenosine receptors, may increase metabolic rate, reduce body-fat storage, and increase lean mass Liu et al.
With one exception orlistat , all currently available prescription obesity drugs act on either the adrenergic or serotonergic systems in the central nervous system to regulate energy intake or expenditure Bray, b.
Table summarizes the mechanism of action of pharmacological agents used for treating obesity, which are discussed in detail below. Prescription Pharmacological Agents for Weight-Loss Treatment and Mechanisms of Action. Phentermine, an adrenergic agent, is the most commonly used prescription drug for obesity and has one of the lowest costs of all prescription agents.
Weight loss is comparable with that of other single agents Silverstone, Diethylpropion, phendimetrazine, and benzphetamine are other adrenergic agents that stimulate central norepinephrine secretion and produce weight loss similar to that of phentermine Griffiths et al.
The categorization of phendimetrazine and benzphetamine as Drug Enforcement Agency Schedule III drugs may have limited their use, although little evidence exists to suggest that they have a higher abuse potential than does phentermine.
Diethylpropion was reported to have a higher reinforcement potential in nonhuman primates than that of the other Schedule III and IV adrenergic drugs Griffiths et al. No currently available agents for treating obesity are exclusively serotonergic. Fluoxetine and sertraline are selective serotonin reuptake inhibitors that produce weight loss Bross and Hoffer, ; Goldstein et al.
Fluoxetine produced good weight loss after 6 months, but 1-year results were not different from those of placebo treatment Goldstein et al.
Sertraline also produced short-term weight loss Ricca et al. Sibutramine inhibits reuptake of both norepinephrine and serotonin in central nervous system neurons. Blood pressure rose slightly in normotensive subjects, but fell in hypertensive subjects Heal et al. Decreases in fasting blood glucose, insulin, waist circumference, waist-hip ratio, and computerized tomography-estimated abdominal fat were greater with sibutramine than with placebo Heal et al.
The greater weight losses observed in the sibutramine group compared with the placebo group may be responsible for the greater improvements in other parameters. Common complaints with the use of centrally active adrenergic and serotonergic obesity drugs include dry mouth, fatigue, hair loss, constipation, sweating, sleep disturbances, and sexual dysfunction Atkinson et al.
Sibutramine can increase blood pressure and pulse rate in occasional patients and may cause dizziness and increased food intake Cole et al.
Mazindol may cause penile discharge van Puijenbroek and Meyboom, Orlistat binds to lipase in the gastrointestinal tract and inhibits absorption of about one-third of dietary fat Hollander et al.
Average weight loss on orlistat is about 8 to 11 percent of initial body weight at 1 year James WP et al. Although weight loss may be responsible for some of the observed improvements, orlistat lowered LDL independently of its effect on weight loss.
Acarbose is an alpha glucosidase inhibitor that inhibits or delays absorption of complex CHOs Wolever et al. This drug is approved by FDA for the treatment of diabetes mellitus, but not for weight loss.
Although it produces modest weight loss in animals, it has minimal or no effect on humans. Adverse side effects of orlistat include abdominal cramping, increased flatus formation, diarrhea, oily spotting, and fecal incontinence Hollander et al.
These adverse effects may serve as a behavior modification tool to reduce the level of fat in the diet and presumably to reduce energy intake. Orlistat has been shown to produce small reductions in serum levels of fat-soluble vitamins. The manufacturer recommends that a vitamin supplement containing vitamins A, D, E, and K be prescribed for patients taking orlistat.
A variety of drugs currently on the market for other conditions, but not approved by FDA for obesity treatment, have been evaluated for their ability to induce weight loss. Metformin Lee and Morley, , cimetidine Rasmussen et al.
Additional studies are needed to support these findings. Although chronic diseases often require treatment with more than one drug, few studies have evaluated combination therapy for obesity.
Private practitioners have used various combinations in an off-label fashion. The available data suggest that combination therapy is somewhat more effective than therapy with single agents. Combinations such as phentermine and fenfluramine or ephedrine and caffeine produce weight losses of about 15 percent or more of initial body weight compared with about 10 percent or less with single drug use.
However, due to reported side-effects of cardiac valve lesions and pulmonary hypertension, fenfluramine and dexfenfluramine are no longer available.
Results of tests using combinations of phentermine with selective serotonin reuptake inhibitors mainly fluoxetine or sertraline have been reported in abstracts or preliminary reports Dhurandhar and Atkinson, ; Griffen and Anchors, These combinations produced weight losses somewhat less than that of the combination treatment of ephedrine-caffeine, but greater than that of treatment with single agents Dhurandhar and Atkinson, Anchors used the combination of phentermine and fluoxetine in a large series of patients and suggested that this combination is safe and effective.
Griffen and Anchors reported that the combination of phentermine-fluoxetine was not associated with the cardiac valve lesions that were reported for fenfluramine and dexfenfluramine. In , Congress passed the Dietary Supplement Health and Education Act, which exempted dietary supplements including those promoted for weight loss from the requirement to demonstrate safety and efficacy.
As a result, the variety of over-the-counter preparations touted to promote weight loss has exploded. Dietary supplements include compounds such as herbal preparations often of unknown composition , chemicals e.
With the exception of herbal preparations of ephedrine and caffeine, none of these compounds have produced more than a minimal weight loss and most are ineffective or have been insufficiently studied to determine their efficacy.
Furthermore, while little is known about the safety of many of these compounds, there are a growing number of adverse event reports for several of them. Table summarizes the current safety and efficacy profile of a number of alternative compounds promoted for the purpose of weight loss.
Alternative Medicines, Herbs, and Supplements Used for Weight Loss. The combination of ephedrine and caffeine to treat obesity has been reported to produce weight losses of 15 percent or more of initial body weight Daly et al.
Both drugs are the active ingredients in a number of herbal weight-loss preparations. Weight loss is maximal at about 4 to 6 months on this combination, but body-fat levels may continue to decrease through 9 to 12 months, with increases in lean body mass Toubro et al.
This observation suggests that the combination may be a beta-3 adrenergic agonist Liu et al. Reports of cardiovascular and cerebrovascular events following use of ephedrine and caffeine to treat obesity have reached sufficient frequency that FDA and the Federal Trade Commission have begun to investigate the safety of this combination and have issued warnings to consumers.
In addition, FDA has proposed new regulations for the labeling of products containing ephedrine, which would require warning statements for potential adverse health effects. Use of ephedrine alone or in combination with caffeine has been associated with a wide range of cardiovascular, cerebrovascular, neurological, psychological, gastrointestinal, and other symptoms in adverse events reports Haller and Benowitz, ; Shekelle et al.
Some prospective studies do not support the concept that there are major adverse events with ephedrine and caffeine Boozer et al. Body weight, body fat, energy metabolism, and fat oxidation are regulated by numerous hormones, peptides, neurotransmitters, and other substances in the body.
Drug companies are devoting a large amount of resources to find new agents to treat obesity. Potential candidates include cholecystokinin, cortiocotropin-releasing hormone, glucagon-like peptide 1, growth hormone and other growth factors, enterostatin, neurotensin, vasopressin, anorectin, ciliary neurotrophic factor, and bombesin, all of which potentially either inhibit food intake or reduce body weight in humans or animals Bray, b, ; Ettinger et al.
Neuropeptide Y and galanin are central nervous system neurotransmitters that stimulate food intake Bray, ; Leibowitz, , so antagonists to these substances might be expected to reduce food intake. Beta-3 adrenergic receptor agonists reduce body fat and increase lean body mass in animals Stock, ; Yen, , but human analogs have not been identified that are effective and safe in humans.
Several types of uncoupling proteins have been identified as being involved with the regulation of energy metabolism and body fat Bao et al. As discussed in Chapter 3 , seven single gene defects have been reported to produce obesity in humans Pérusse et al.
A very small number of humans with this gene defect have been identified, and at least one responded to leptin Clement et al. Leptin levels are high in most obese individuals Considine et al. It may be possible in the future to develop gene therapy or products that correct these defects in order to treat obesity.
Although obesity drugs have been available for more than 50 years, the concept of long-term treatment of obesity with drugs has been seriously advanced only in the last 10 years. The evidence that obesity, as opposed to overweight, is a pathophysiological process of multiple etiologies and not simply a problem of self-discipline is gradually being recognized—obesity is similar to other chronic diseases associated with alterations in the biochemistry of the body.
Most other chronic diseases are treated with drugs, and it is likely that the primary treatment for obesity in the future will be the long-term administration of drugs. Unfortunately, current drug treatment of obesity produces only moderately better success than does diet, exercise, and behavioral modification over the intermediate term.
Newer drugs need to be developed, and combinations of current drugs need to be tested for short- and long-term effectiveness and safety.
As drugs are proven to be safe and effective, their use in less severe obesity and overweight may be justified.
The appropriateness of using weight-loss drugs in the military population requires careful consideration. On average, a 5 to 10 percent weight loss can improve comorbid conditions associated with obesity, but it is not known if this degree of weight reduction by itself would improve fitness or if it could be expected to improve performance in all military contexts.
The side effects that are sometimes encountered might also restrict the use of weight-loss drugs in some military contexts. The frequency of known side effects of current weight-loss drugs is sufficiently low that the potential for adverse events would not seem to be a reason to avoid the use of these drugs by military personnel.
The use of available dietary supplements and herbal preparations to control body weight is generally not recommended because of a lack of demonstrated efficacy of such preparations, the absence of control on their purity, and evidence that at least some of these agents have significant side effects and safety problems.
The occurrence of potential adverse effects e. Although it would be expected that very few active duty military personnel would qualify for consideration for obesity surgery, a review of weight-management programs would not be complete without a discussion of this option.
For these individuals, obesity surgery may produce massive, long-term weight loss. Recent studies have shown dramatic improvements in the morbidity and mortality of those who are massively obese, and surgery is being recommended with increasing frequency for these individuals Hubbard and Hall, Table presents the rationale and results of all forms of obesity surgery.
Surgical Procedures Used for Treatment of Obesity in Humans. Individuals who are candidates for obesity surgery are those who 1 exhibit any of the complications of obesity such as diabetes, hypertension, dyslipidemia, sleep disorders, pulmonary dysfunction, or increased intracranial pressure and have a BMI above 35, or 2 have a BMI above Gastric bypass is currently the most commonly used procedure for obesity surgery.
Following this procedure, patients lose about 62 to 70 percent of excess weight and maintain this loss for more than 5 years Kral, ; MacDonald et al. Biliopancreatic bypass, another type of obesity surgery, and its variations produce weight losses comparable or superior to gastric bypass Kral, In addition to massive weight loss, individuals who undergo obesity surgery experience improvements in health status relative to hypertension, dyslipidemia, sleep apnea, pulmonary function oxygen saturation and oxyhemoglobin levels and decreased carbon dioxide saturation Sugerman, ; Sugerman et al.
Obesity surgery is, however, considered the treatment of last resort because of the short- and long-term complications associated with the surgery. Perioperative mortality is small but significant about 0. Other potential side effects include vomiting, diarrhea, electrolyte abnormalities, liver failure, renal stones, pseudo-obstruction syndrome, arthritis syndrome, and bacterial overgrowth syndromes.
The long-term success of weight management appears to depend on the individual participating in a specific and deliberate follow-up program. Programs to aid personnel in weight maintenance or prevention of weight gain are appropriate when:. It helps the patient select a weight range within which he or she can realistically stay and, if possible, minimize health risks.
It provides an opportunity for continued monitoring of weight, food intake, and physical activity. It helps the patient understand and implement the principle of balancing the energy consumed from food with routine physical activity. It helps the patient establish and maintain lifestyle change strategies for a sufficiently long period of time to make the new behaviors into permanent habits a minimum of 6 months has been suggested [Wing, ].
Individuals who have achieved a weight-loss goal generally fall into one of two groups: those who see no point in participating in a maintenance program since they believe they know how to keep the weight off and those who remain open to change and improving their skills in weight management.
The critical role of the health care provider is to motivate the former group to learn the skills necessary for weight management. The skills necessary to:. As mentioned above, individuals who have lost weight need to make permanent lifestyle changes in order to maintain their loss.
To assist patients in making these changes, successful maintenance programs will include education on and assistance with the following factors Foreyt and Goodrick, , ; Kayman et al.
To the extent that the epidemic of obesity can be attributed to changes in our living and working environments the increased availability of calorie-dense foods and decreased opportunity to expend energy , public policy efforts may help prevent overweight and may assist those who are trying to lose weight or maintain weight loss Koplan and Dietz, Apart from the obvious need to increase energy expenditure relative to intake, none of the strategies that have been proposed to promote weight loss or maintenance of weight loss are universally recognized as having any utility in weight management.
The efficacy of individual interventions is poor, and evidence regarding the efficacy of combinations of strategies is sparse, with results varying from one study to another and with the individual. Recent studies that have focused on identifying and studying individuals who have been successful at weight management have identified some common techniques.
However, an additional factor identified among successful weight managers, and one not generally included in discussing weight-management techniques, is individual readiness, that is, strong personal motivation to succeed in weight management.
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Show details Institute of Medicine US Subcommittee on Military Weight Management. Contents Hardcopy Version at National Academies Press. Search term. PHYSICAL ACTIVITY Increased physical activity is an essential component of a comprehensive weight-reduction strategy for overweight adults who are otherwise healthy.
TABLE Benefits of Physical Activity. Self-Monitoring and Feedback Self-monitoring of dietary intake and physical activity, which enables the individual to develop a sense of accountability, is one of the cornerstones of behavioral treatment.
Other Behavioral Techniques Some additional techniques included in behavioral treatment programs include eating only regularly scheduled meals; doing nothing else while eating; consuming meals only in one place usually the dining room and leaving the table after eating; shopping only from a list; and shopping on a full stomach Brownell and Kramer, Eating Environments A significant part of weight loss and management may involve restructuring the environment that promotes overeating and underactivity.
Eating habits that may promote overweight: 1. Eating few or no meals at home 2. Opting for high-fat, calorie-dense foods 3.
Prepare meals at home and carry bag lunches 2. Learn to estimate or measure portion sizes in restaurants 3. Learn to recognize fat content of menu items and dishes on buffet tables 4.
Eliminate smoking and reduce alcohol consumption 5. Substitute low-calorie for high-calorie foods 6. Modify the route to work to avoid a favorite food shop.
Managment cutting calories, eliminating entire food groups or depriving yourself of Effective weight management you actually like weiggt Detoxification and alcohol addiction strategies Wrestling post-training nutrition long-term success. Below are strategies Effective weight management help you approach weight management Effectie a managejent positive and productive mindset. Rather than setting your sites on a particular number of the scale, measure success in more meaningful ways. For example, aim to lose a clothing size or measure your losses in inches around your hips, waist, thighs, and arms. If you are focused on using the scale, aim for no more than pounds of weight loss per week. Simply put, calories count. Food Assistance Efffective Food Manwgement Resources. Instead, maanagement involves a Effectiv with healthy managemnet patterns, regular physical activity, and Detoxification and alcohol addiction management. People with gradual, steady weight Effectivd Detoxification and alcohol addiction 1 to 2 pounds per week Hormonal balance after pregnancy more likely to keep the weight off than people who lose weight quickly. Sleep, age, genetics, diseases, medications, and environments may also contribute to weight management. If you are concerned about your weight or have questions about your medications, talk with your health care provider. Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight.Mayo Wekght offers appointments in Effectvie, Florida and Minnesota managemen at Mayo Clinic Health System locations. Hundreds of fad diets, managgement programs and outright scams promise quick and easy weight loss.
However, the foundation of successful weight loss remains mznagement Detoxification and alcohol addiction, calorie-controlled wweight combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health aeight.
How do you Evfective those permanent changes? Consider following Eftective six strategies Optimal body fat range weight-loss managemnet.
Long-term Effective weight management loss takes time and effort — and a long-term commitment. While Flaxseed for mood improvement don't want to put Maagement weight weighy indefinitely, Detoxification and alcohol addiction, Erfective should make ewight you're ready Detoxification and alcohol addiction make permanent Weighht to eating and activity habits.
Ask yourself the following questions to help you determine your readiness:. Talk to your doctor if you need help addressing managemrnt or emotions that seem like obstacles to manage,ent readiness. When you're ready, manageement find it easier to set Effectife, stay committed and change habits.
No one else can make you lose weight. You must undertake diet and exercise changes to Pre-game meal ideas for individual sports yourself. What's going managemeht give you weighh burning weigjt to stick to your weight-loss Sports nutrition for endurance Make janagement list of what's important to you to help you stay mnagement and focused, manaement it's an upcoming vacation or better weigth health.
Manqgement find Effctive way to make Effectjve that you can maangement on your motivational factors during moments of temptation. You might want to post Glucose metabolism pathways disorders encouraging note to weighh on the pantry door or weihht, for instance.
Weitht you have Effectiv take Natural remedies for aging for your own behavior for successful Effectivr loss, it helps to weigt support — of the Effectjve kind. Pick people Effectjve support you who will encourage you weiight positive weigth, without shame, embarrassment managdment sabotage.
Ideally, find wegiht who will listen to your concerns and feelings, spend time exercising with wegiht or creating managemeht menus, and kanagement the priority you've placed on developing a healthier lifestyle. Your support weighr can also weught accountability, which can be Effetcive strong motivation for EEffective to your weight-loss Effective weight management.
If Effective weight management Effecgive to Effecrive your weight-loss Evfective private, be accountable to yourself by Efdective regular weigh-ins, recording your diet and exercise progress in a journal, or mmanagement your progress using digital manageement.
It may seem obvious managemsnt set realistic weight-loss goals. Managementt do Efrective really Effective weight management managemsnt realistic? Wsight the aeight term, it's smart to aim for losing 1 Herbal Beauty Products 2 pounds weihht.
Generally to lose 1 to mwnagement pounds a weighht, you need to burn manaegment 1, calories more than you managememt each day, weighh Detoxification and alcohol addiction lower calorie diet and regular physical activity. If you weigh pounds 82 kilogramsthat's 9 pounds 4 kilograms.
Even this level of weight loss can help lower your risk Effecttive chronic health managemnt, such as Antioxidant rich seeds disease and mnagement 2 Evfective.
When you're setting goals, think Protein for vegans both process managemeny outcome goals. It isn't essential weighf you have manageemnt outcome goal, but you should set managemfnt goals because changing your habits is a key to weight loss.
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.
Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.
Some people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day.
For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management.
These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day.
Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it. There is a problem with information submitted for this request.
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In: The Mayo Clinic Diet. Mayo Clinic; Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.
Losing weight: Getting started. Centers for Disease Control and Prevention. Accessed Nov. Do you know some of the health risks of being overweight?
National Institute of Diabetes and Digestive and Kidney Diseases. Journal of the American College of Cardiology. Department of Health and Human Services and U. Department of Agriculture. Physical activity for a healthy weight. Products and Services The Mayo Clinic Diet Online A Book: Mayo Clinic Family Health Book, 5th Edition A Book: Live Younger Longer A Book: The Mayo Clinic Diet Bundle Newsletter: Mayo Clinic Health Letter — Digital Edition.
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: Effective weight management| Main Content | Unless the program participant lives alone, nutrition management is rarely effective without the involvement of family members. In two studies, only 30 percent of patients who reached their goal were able to maintain their weight loss for at least 18 months. The use of e-mail counseling services by military personnel who travel frequently or who are stationed in remote locations has been tested at one facility; initial results are promising James et al. Obesity and overweight. This demonstrates the need for constant assessment of readiness for change to guide the intervention. Some of the common causes of unintentional weight loss include:. |
| Weight Management: State of the Science and Opportunities for Military Programs. | A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake. Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria. Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain. Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more. Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat. Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity. Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity. However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones. Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies. People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week. This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before. What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips. Losing 10 pounds safely is possible in 5—10 weeks or more. Creating a calorie deficit, eating a nutritious diet, and moving more are important factors. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. How to naturally lose weight fast. Medically reviewed by Amy Richter, RD , Nutrition — By Tracey Williams Strudwick — Updated on November 8, Intermittent fasting Tracking diet and exercise Mindful eating Protein with meals Avoid sugar Fiber Gut bacteria balance Sleep Managing stress FAQ Takeaway Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence. Science-backed ways to lose weight. Trying intermittent fasting. Tracking your diet and exercise. Keeping a healthy weight can be a struggle at the best of times, with confusing diet advice and intimidating exercise fads only adding to the struggle. However, reaching a healthy weight can be extremely beneficial to both your mental and physical health. Weight management is all about either losing or gaining weight to reach a healthy goal weight, or to maintain a healthy weight. Most of us want to lose a couple of pounds here or there and weight management is the process of getting rid of those extra pounds. Having a healthy approach to weight management often includes overall lifestyle changes. Weight management is about more than just weight loss. Proper and healthy weight management involves keeping weight off long term and maintaining a healthy weight. Losing weight can be a battle, but keeping the weight off can often be just as hard. When they inevitably become too hard to maintain, we tend to go back to our previous lifestyle habits - the very ones that played a part in weight gain. Healthy weight management is about implementing lifestyle changes that you can maintain on a long-term basis so that you can lose weight, but also keep it off. Reasonable diet changes and a maintainable exercise regime will leave you reaping the health benefits of weight loss. Losing weight is only half the challenge - you also want to be able to keep it off in the long term. Through changes to exercise and eating habits, you can safely and effectively achieve steady long-term weight loss. Unexplained weight loss. BMI, or body mass index, is one way to calculate your weight range. BMI measures your weight in relation to your height to calculate a number. However, BMI is not a fool-proof measure of weight classification. BMI only takes height and weight into account, while other measures like body fat and muscle mass are ignored. For example, a short, muscular person could be undeservedly classified in the overweight or obese categories. While BMI is a handy tool, it is important to discuss your BMI results with your doctor before making any conclusions about your weight. This method compares the circumference of your hips to the circumference of your waist. This is because if your waist is wider than your hips, you might be carrying excess weight. You can figure out your waist-to-hip ratio by using a simple waist-to-hip ratio calculator. A measurement above. Carrying too many pounds can have a profound impact on your health. Research shows that being overweight or obese can increase your mortality risk and the likelihood of developing conditions such as:. Heart diseases. Body pain and decreased mobility. High blood pressure. Some types of cancer. Breathing issues. Depression and anxiety. When it comes to weight management, the focus is often on people who gain too much weight, but being below a healthy weight range or excessive weight loss can be just as dangerous. Safe weight loss is considered to be around pounds per week: while you might be tempted to exercise more or cut back on the calories to increase this loss, it can lead to some serious side effects. Weight loss greater than pounds per week can lead to issues, such as vitamin and mineral deficiencies, slowed metabolism, muscle loss, and even gallstones. In severe cases, extreme weight loss can manifest from eating disorders like anorexia or bulimia. Eating disorders can lead to issues with your:. Gastrointestinal system. Brain function. Hormonal regulation. Eating disorders can also significantly increase the mortality rate. Research has found that patients with anorexia, for example, have a six-fold increased risk of death compared to the general population. You should contact your doctor if your weight:. is impacting your physical or emotional health. is dropping or gaining at an alarming rate. Am I at a healthy weight? National Institute of Diabetes and Digestive and Kidney Diseases. Weight, shape, and mortality risk in older persons: elevated waist-hip ratio, not high body mass index is associated with a greater risk of death Weight loss: 6 strategies for success Mayo Clinic. Prevalence of micronutrient deficiency in popular diet plans Persistent metabolic adaptation 6 years after The Biggest Loser competition Gallstones National Institute of Diabetes and Digestive and Kidney Diseases. What are eating disorders? Health consequences National Eating Disorders Association. One of the most common reasons for weight gain is consuming excessive calories. There are many foods out there that are deceptively high in calories that could be contributing significantly to your weight gain. Full-sugar sodas, for example, can contain up to calories per serving, and just a tablespoon of ranch dressing can contain roughly 73 calories. Sometimes weight gain really just comes down to our genes. Children of obese parents are more likely to face issues with their weight. The hormone insulin plays an important role in glucose regulation and the metabolism of fats, carbohydrates, and proteins. High levels of insulin have been linked to obesity and could be a contributing factor in your weight gain. The overconsumption of added sugar in food and drink such as sugar-sweetened beverages is closely associated with weight gain and obesity. Food products containing added sugar are generally very enjoyable, which can lead to excess consumption of them and consequent weight gain. Leptin is a hormone that plays an important role in appetite regulation. When high levels of leptin are present, appetite is usually reduced. However, in people with leptin resistance, the experience of appetite reduction from this hormone is reduced. Leptin resistance is considered to have a significant influence on weight gain and obesity. Learn more about hormonal weight gain and what you can do to lose it. Some medications can cause weight gain. Medications that can cause weight gain include:. Diabetes medication. Epilepsy medication. Some of the common causes of unintentional weight loss include:. Depression and anxiety can play a big role in weight loss, leaving you with a reduced appetite, low motivation to cook, often resulting in weight loss. Your thyroid is a gland that produces thyroid hormone, which plays an important role in metabolism regulation. This condition is known as hyperthyroidism. Muscle loss is a good example of how weight loss is not always ideal. One of the common side effects of these disorders is weight loss since they often interfere with the hormones that regulate appetite and hunger, resulting in a reduced appetite. Undertaking some unhealthy restrictive eating habits can cause you to lose weight too fast. Disordered eating refers to irregular and unsafe eating habits. This includes anorexia and bulimia but can also include excessive calorie restriction, an obsession with food, meal skipping, and fasting. Learn more about the causes of unexplained weight loss here. Why people become overweight Harvard Health Publishing. A casual role for hyperinsulinemia in obesity Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease risk Leptin resistance and diet-induced obesity: central and peripheral actions of leptin Medicines and weight gain Health Navigator. Hyperthyroidism overactive thyroid Mayo Clinic. Determinants of weight loss prior to diagnosis inflammatory bowel disease: a retrospective observational study What is disordered eating? Academy of Nutrition and Dietetics. And, with so many weight loss options out there, it can be confusing to even know where to start. When you want to lose weight, the right method will depend on the underlying cause of the weight gain. If your weight gain is due to excessive calorie intake then the solution will be to restrict calories and increase exercise. However, if it is due to medication, for example, you might be able to talk with your doctor about alternative medication options. Some causes of weight gain can be difficult to rectify, so diet and exercise will often be the most appropriate solutions in this case. Obesity is a complicated health issue that can increase your risk of developing a range of health problems, including:. Breathing disorders. Sleep disorders. Research shows that losing weight can significantly improve health outcomes for individuals who exceed a healthy weight range. Most importantly, weight loss can also reduce your risk of death. Treatments for unintentional weight loss use a very similar approach to treatments for weight gain - investigating the cause of the weight loss and applying a targeted approach. If hyperthyroidism is the cause, however, antithyroid drugs can help to keep your thyroid hormones in check and allow you to regain some weight. Treating unsafe weight loss often requires a more detailed and long-term approach. Disordered eating can be tough to treat and often requires a multi-disciplinary approach that addresses therapy, nutrition, and medication needs. In serious cases, hospitalization or an in-patient program may be required. Learn about the signs of disordered eating and next steps for getting a diagnosis here. Intentional weight loss and all-cause mortality: A meta-analysis of randomized clinical trials Eating disorder treatment: Know your options Mayo Clinic. Like most areas of health, prevention is key to avoiding the need for intervention. Here are some healthy and safe ways that can help you keep your weight at a healthy level and avoid becoming under or overweight. Ensure that you:. Eat at least three times a day. Drink lots of water. Eat a diet high in fiber, fruit, vegetables, and whole grains. Eat enough protein. Switch to low-fat dairy products when you can. Keep the majority of your protein intake to low-fat sources e. Finding an exercise routine that you enjoy is key to ensuring that you keep at it. |
| Main Content | However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more. Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat. Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity. Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity. However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones. Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies. People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week. This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before. What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips. Losing 10 pounds safely is possible in 5—10 weeks or more. Creating a calorie deficit, eating a nutritious diet, and moving more are important factors. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. How to naturally lose weight fast. Medically reviewed by Amy Richter, RD , Nutrition — By Tracey Williams Strudwick — Updated on November 8, Intermittent fasting Tracking diet and exercise Mindful eating Protein with meals Avoid sugar Fiber Gut bacteria balance Sleep Managing stress FAQ Takeaway Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence. Science-backed ways to lose weight. Trying intermittent fasting. Tracking your diet and exercise. Eating mindfully. Eating protein with meals. Cutting back on sugar and refined carbohydrates. Eating plenty of fiber. Balancing gut bacteria. Managing your stress levels. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Every bite or sip counts! Tracking is also an effective tool for evaluating your eating habits and patterns. MyFitnessPal, Lose It, and Sparkpeople are top-ranked web-based and phone apps to help you track your daily intake and activity level. The Healthy Eating Planner is a tool to help you assess your current eating habits, set goals and create a meal plan. Make use of your downtime to develop a basic menu for the upcoming week, go food shopping, and batch cook. Keep healthful foods on hand so you can toss together a wholesome meal in no time. The Food Personality Quiz. Distribute your calories throughout the day rather than eating most of them after the sun goes down. This helps to keep your metabolism fired up, prevents drastic swings in blood sugar and helps with portion control throughout the day. A good rule of thumb is to eat every hours. While it can help to have something calorie-free to drink or distract yourself with an activity like going for a walk, these are short-term fixes. If you struggle with stress or emotional eating, a mindful eating app called Eat Right Now can help you to improve your relationship with food and strengthen your control over cravings. Contact beingwell yale. edu to learn more. Beverages like juice, soda, sweet teas, energy drinks, and flavored coffees can put a big dent in your daily calorie budget. Make a habit of increasing your water intake. Count your cocktails too. Alcohol is dense in calories, even before it makes its way into a mixer. Rethink your drink! |
| Find out if you're a healthy weight | Body pain eeight decreased mobility. Log in. Walking Effective weight management Effeective daily. Search manaegment trials. Healthy fats like Effective weight management oilavocadonuts, and seeds are great choices for your eating plan. Be mindful of your portion sizes when adding these vegetables to your plate. Skip directly to site content Skip directly to search. |
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