Therefore, you don't need to experience significant food deprivation. The lowest intake per day recommended for women is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day.
The lowest level recommended for men is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.
Tips for preventing weight gain:
- Avoid foods that are high in fat and sugar.
- Reduce how much alcohol you drink.
- Avoid stress, frustration, and boredom.
- If you are depressed, seek medical treatment.
Avoid a sedentary lifestyle by increasing your activity level:
- Perform aerobic exercise for at least 30 minutes a day, 3 times a week .
- Increase physical activity by walking rather than driving.
- Climb stairs rather than using an elevator or escalator.
- Always talk to your health care provider before starting an exercise program.
A fad diet is one that makes unrealistic promises. Most fad diets are very low in
Evaluation of a fad diet:
- Is the diet medically and nutritionally safe? Get an opinion from a physician and a registered dietitian.
- Red flags for fad diets include: overemphasis on a specific food group or groups, limited food choices, and a "calories do not count" approach.
These are ways to decide whether to use a diet or not. If there is no nutritionally or medically reliable information provided, and if there are no statistics to back the claims, then it is not a good diet to consider. Remember, if it sounds too good to be true, then it probably is.
For weight loss to be successful, here is a summary of basic guidelines:
Aerobicphysical activity will assist in increasing muscle tissue which will burn more calories. You should plan on 20-minute sessions at least 3 times per week.
- Gradual changes in eating habits will help encourage a permanent lifestyle change.
- A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best.
A registered dietitian is an excellent resource for individualized weight loss. Dietitians can provide information on classes and programs available in the community.
By far, the most well-known community-based support group is Weight Watchers. Members meet every week and learn about healthy eating while encouraging each other in their weight loss goals.
Consumer brochures can be obtained from the Federal Trade Commission on evaluation of commercial weight loss programs.
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.