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NetWellness is a global, community service providing quality, unbiased health information from our partner university faculty. NetWellness is commercial-free and does not accept advertising.
Saturday, May 18, 2013
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NetWellness is a global, community service providing quality, unbiased health information from our partner university faculty. NetWellness is commercial-free and does not accept advertising.
Saturday, May 18, 2013
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At NetWellness our experts cannot give you a specific weight loss or a disease management plan. But, they can give you tips that have helped many people lose weight—and keep it off.
Before you start ANY new diet or exercise program, check with your doctor.
To help you meet your weight loss goals, try working with a resisted dietician and an exercise professional. These experts can work with your doctor to make a diet and exercise routine to meet your goals. Find a registered dietitian near you at the American Dietetic Association’s website, http://www.eatright.org/. To find a highly skilled (“Gold Star”) exercise professional, go to the American College of Sports Medicine Profinder.
Reaching a healthy weight should be a slow, safe process—not quick. The goal is to change unhealthy habits into healthy ones so that your weight loss will last a lifetime. Depending on your goals, losing between ½ to 2 pounds per week would be a realistic goal.
Physical activity is the key to losing weight. Exercise can help you gain muscle and burn more calories. The more active you are, the faster your body can burn calories. This is also called your also called metabolism or basal metabolic rate.
Slowly make your workouts harder and longer. Try to be active for 30-60minutes a day. If you are overweight and are not very active (sedentary), you will need to make even smaller increases in activity. You can do this by having shorter workouts several times a day. Try walking for 10 minutes three times a day. This will help you develop a more active lifestyle.
You can improve your health while burning calories by:
Lifting weights (resistance exercises) can help you to build muscle mass. For more information about becoming more active, check out the Centers for Disease Control and Prevention (CDC) Physical Activity Guidelines for healthy adults.
To lose weight, reduce the number of calories you eat. For tips on eating healthy or even to create your own food plan, visit the website http://www.choosemyplate.gov/. To lose one pound per week (on average), decrease the number of calories you have a day by 500. You can do this through diet and exercise.
Do not try to make big changes in your diet. Small changes can help you have a healthier, lower calorie diet as well as help you keep these changes for a lifetime of good health. Your diet should include a variety of healthy foods such as:
Feeling hungry? Try eating 4-5 small meals a day. Not only will you feel full, but it will also help to keep your blood sugar under control.
Keep a food journal and write down everything that you eat and drink. This will help you to be more aware of what you eat and drink. You can also enter your food and drinks into the Super Tracker at the MyPlate.gov website to see how many calories and nutrients you are taking in every day.
Know when you are feeling real hunger and when you feel comfortably full but not to the point of feeling "stuffed".
If you have questions or concerns about your child's weight, set up a meeting with your child's doctor. At the visit, your child's doctor will:
Many times successful weight loss for kids involves the whole family. You are the role model! For resources, visit our Kids Corner in our Healthy Weight Center.
Don’t Get Discouraged! Healthy weight loss does not overnight. But small changes in your child’s diet can have BIG results for the health of you and your family.
This article is a NetWellness exclusive.
Last Reviewed: Feb 19, 2010
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Bonnie J Brehm, PhD, RD Professor of Nursing College of Nursing University of Cincinnati |
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Jane Korsberg, MS, RD, LD Senior Instructor of Nutrition School of Medicine Case Western Reserve University |
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Lisa Cicciarello Andrews, MEd, RD, LD Adjunct Faculty University of Cincinnati |
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Shirley A Kindrick, PhD Team Leader of Comprehensive Weight Management College of Medicine The Ohio State University |
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Hope Barkoukis, PhD, RD, LD Associate Professor of Medicine School of Medicine Case Western Reserve University |
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Angela Blackstone, RD, LD Staff Dietitian Center for Wellness and Prevention Clinical Instructor School of Allied Medical Professionals College of Medicine The Ohio State University |
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Sharron Coplin, MS, RD, LD Former Lecturer Food & Nutrition College of Education and Human Ecology The Ohio State University |
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Esa M Davis, MD, MPH Adjunct Assistant Professor of Family Medicine School of Medicine Case Western Reserve University |
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Ihuoma U Eneli, MD Associate Clinical Professor of Pediatrics Medical Director of the Center for Healthy Weight and Nutrition College of Medicine The Ohio State University |
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Jackie Buell, PhD, RD/LD, ATC, LAT Director of Sports Nutrition College of Education and Human Ecology The Ohio State University |
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Lisa Martin Hawver, MD Formerly Clinical Assistant Professor of Surgery No longer associated |
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Brian C Focht, PhD, FACSM, CSCS Assistant Professor of Sport & Exercise Sciences College of Education and Human Ecology The Ohio State University |
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Please note: only your personal physician or other health professional you consult can best advise you on matters of your health based on your medical history, your family medical history, your medication history, and how information from any of these databases may apply to you. Neither University of Cincinnati (NetWellness) nor any party involved in creating, producing or delivering this web site shall be liable for any damages arising out of access to or use of this web site, or any errors or omissions in the content thereof. (More) 
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