To successfully lose weight, you must carry out a plan that balances the calories you eat every day with your activity and exercise. Ideally, dieting should be done by eating a nutritionally balanced, low-calorie diet and increasing physical activity.

Related topics:

• Obesity
• Overweight
• Unintentional weight loss
• Exercise and weight loss

Weight loss - intentional; Dieting - fad diets; Fad diets; Weight loss diet

Although there are many programs advertised to help you lose weight, the only proven long-term and safe method is to burn more calories than you consume.

This is achieved either by reducing the caloric intake (eat less food or healthier food) or by increasing the energy expenditure (exercise more). Often, behavior modification techniques like eating smaller portions are used to help control eating habits. Once the weight is lost, these habits can be modified slightly for weight maintenance.

If you have unintentional weight loss, it can be a symptom of various medical or psychiatric disorders, or it can be due to increasing your exercise or decreasing your food intake.

HEALTHY CALORIE INTAKE

The U.S. Committee on Dietary Allowance has published recommended energy intakes (number of calories) for various age and sex groups. These numbers also depend on your activity level and medical conditions, including pregnancy.

WEIGHT LOSS TIPS

One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required.

If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis.

Images

Calories and fat per serving

Fish in diet

Food guide pyramid

Healthy diet

Yo-yo dieting

Hunger center in brain

Weight loss

Muscle cells vs. fat cells

• < Page
1 2
• >

Review Date: 10/18/2009
Reviewed By: David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc., and Linda J. Vorvick, MD, Medical Director, MEDEX Northwest Division of Physician Assistant Studies, University of Washington, School of Medicine.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)