Lose Weight
What is healthy weight loss?
It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1
Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.
Even Modest Weight Loss Can Mean Big Benefits
The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
Physical Activity for a Healthy Weight
Why is physical activity important?
Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.
When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.
Physical activity also helps to–
- Maintain weight.
- Reduce high blood pressure.
- Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
- Reduce arthritis pain and associated disability.
- Reduce risk for osteoporosis and falls.
- Reduce symptoms of depression and anxiety.
How much physical activity do I need?
When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:
To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.
To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.
What do moderate- and vigorous-intensity mean?
Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—
- Walking briskly (a 15-minute mile).
- Light yard work (raking/bagging leaves or using a lawn mower).
- Light snow shoveling.
- Actively playing with children.
- Biking at a casual pace.
Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—
- Jogging/running.
- Swimming laps.
- Rollerblading/inline skating at a brisk pace.
- Cross-country skiing.
- Most competitive sports (football, basketball, or soccer).
- Jumping rope.
How many calories are used in typical activities?
The following table shows calories used in common physical activities at both moderate and vigorous levels.
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Calories Used per Hour in Common Physical Activities |
| Moderate Physical Activity |
Approximate Calories/30 Minutes for a 154 lb Person1 |
Approximate Calories/Hr for a 154 lb Person1 |
| Hiking |
185 |
370 |
| Light gardening/yard work |
165 |
330 |
| Dancing |
165 |
330 |
| Golf (walking and carrying clubs) |
165 |
330 |
| Bicycling (<10 mph) |
145 |
290 |
| Walking (3.5 mph) |
140 |
280 |
| Weight lifting (general light workout) |
110 |
220 |
| Stretching |
90 |
180 |
| Vigorous Physical Activity |
Approximate Calories/30 Minutes for a 154 lb Person1 |
Approximate Calories/Hr for a 154 lb Person1 |
| Running/jogging (5 mph) |
295 |
590 |
| Bicycling (>10 mph) |
295 |
590 |
| Swimming (slow freestyle laps) |
255 |
510 |
| Aerobics |
240 |
480 |
| Walking (4.5 mph) |
230 |
460 |
| Heavy yard work (chopping wood) |
220 |
440 |
| Weight lifting (vigorous effort) |
220 |
440 |
| Basketball (vigorous) |
220 |
440 |
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less.
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Nutrition Basics
Food Groups
- Grains- Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn
- Fruits- Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice
- Vegetables- Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes
- Fat-free or low-fat milk and milk products- Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt
- Lean meats, poultry, and fish- Beef, poultry, pork, game meats, fish, shellfish Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry
- Nuts, seeds and legumes- Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas
How much of each food group should I eat?
To learn this, you'll want to refer to a healthy eating plan. A healthy eating plan will show you how much you need from each food group to stay within your calorie needs and promote good health.
Water: Meeting Your Daily Fluid Needs
Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.
What does water do in my body?
Water helps your body with the following:
- Keeps its temperature normal.
- Lubricates and cushions your joints.
- Protects your spinal cord and other sensitive tissues.
- Gets rid of wastes through urination, perspiration, and bowel movements.
Dietary Fat
What counts as fat? Are some fats better than other fats? While fats are essential for normal body function, some fats are better for you than others. Trans fats, saturated fats and cholesterol are less healthy than polyunsaturated and monounsaturated fats.
How much total dietary fat do I need?
The Dietary Guidelines for Americans 2005 recommend that Americans keep their total fat intake within certain limits. This limit is defined as a percentage of your total calorie needs.
| Age Group |
Total Fat Limits |
| Children ages 2 to 3 |
30% to 35% of total calories |
| Children and adolescents ages 4 to 18 |
25% to 35% of total calories |
| Adults, ages 19 and older |
20% to 35% of total calories
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You can meet this recommendation by following a healthy meal plan that meets your calorie needs and is designed to provide 20% to 35% of calories from total fat.
Carbohydrates
What are carbohydrates?
Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going.
Your body can use glucose immediately or store it in your liver and muscles for when it is needed.
You can find carbohydrates in the following:
- Fruits
- Vegetables
- Breads, cereals, and other grains
- Milk and milk products
- Foods containing added sugars (e.g., cakes, cookies, and sugar-sweetened beverages).
Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.
Protein
What is Protein?
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Protein is found in the following foods:
- meats, poultry, and fish
- legumes (dry beans and peas)
- tofu
- eggs
- nuts and seeds
- milk and milk products
- grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.
Overview
Exercise and Nutrition are two very important parts of maintaining a healthy lifestyle. Regular physical activity reduces the risk for many diseases, helps control weight, and strengthens muscles, bones, and joints. Proper nutrition is critical to good health. But identifying which foods you need for a healthy diet can be challenging.
Fad Dieting
Overweight? Check. Need to get in shape and lose weight? Check. Want to do it quickly? Try a fad diet… Wrong! Unfortunately many Americans turn to fad dieting to get the results they want quickly, desiring a fast fix to a problem that takes years to create. The hype surrounding fad dieting revolves around the fact that people want an easy solution to a difficult problem. Unfortunately, there is not a healthy solution to losing weight quickly.
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Alternative Medicine, Naturopathic Medicine, Nutrition
Carolinas Natural Health Center
1126 Sam Newell Rd
Matthews, NC 28105
704-708-4404
Fax: 704-708-4417
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Family Medicine
The Center for Wellness
1258 Mann Drive
Matthews, NC 28105
704-847-2022
Fax: 704-847-1830
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All Doctors - Exercise and Nutrition
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Alternative Medicine, Bariatrics, Nutrition
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The Center for Nutrition Policy and Promotion was established in 1994 as an organization of the U.S. Department of Agriculture. It's purpose is to improve the nutrition and well being of Americans through out the country.
The mission of the American Council on Exercise is to promote quality of life through safe and effective exercise as well as physical activity. ACE protects all areas of society against ineffective fitness programs and products as well as trends through ongoing public education, research and outreach.
Learn about the benefits of fruits and vegetables as well as helpful tips, recipes and more!
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