Lose Weight for Good

If you're trying to lose weight, join the crowd. More than half of American adults are overweight; nearly a quarter by more than 30 pounds, according to the National Institutes of Health (NIH).

Weight loss is big business in the U.S. We spend about $33 billion a year on weight loss products and services — drugs and diet pills, spas, health clubs, even surgery. And diet foods and memberships to commercial weight-loss centers, too.

Yet, for many people, losing weight and keeping it off is a lifelong struggle. Too often, we look for a fast and painless solution. But gimmicks and quick-fix plans, like the ones that promise you can lose 30 pounds in 30 days, rarely work. And many people who do lose weight gain it back.

Different Strokes

If you ask 10 people how to lose weight for good, you'd get 10 different answers. The truth is that different things work for different people.

If you count on peer support to meet goals, a program like Weight Watchers might work for you. Money drives some. If you are one of them, shelling out hard-earned cash for a structured weight-loss program could help you be more serious about getting results.

If you're self-driven, you can design your own plans, based on your needs and choices. Scads of diet books and web sites have tools you can use. Meal planners, food logs, and calculators help you figure out how many calories you need and how much body fat you have. You can find tips and group support through online discussions and chats.

Tips to Lose By

No matter how you choose to lose, include a healthy diet and regular physical activity in your plan. These tips will help ensure that your efforts are safe and successful:

Take inventory. Slow down and look at your lifestyle. What patterns do you notice? Be honest as you ask yourself these questions.

How and when do I eat? (Late at night? In front of the TV or computer screen?)
Do I skip meals?
Am I a junk-food junkie?
Do I take time to eat regular, balanced meals?
Do I eat under stress?
Do I eat for other reasons besides being hungry?
Do I drink enough water?

Make a list of your bad eating habits. Then write a plan for how you can change them. If you visit the vending machine a lot at work, bring healthy snacks from home, like carrot sticks, apple slices, and raisins instead Keep a water bottle at your desk and be sure you're getting enough to drink (at least eight glasses a day). Switch from whole-milk to skim in your cereal or lattes.

Do Your Homework

If you don't know what a healthy diet is, find out. AARP and many other groups have lots of tips on how to eat right. Watch your portions. Many of us just eat too much food because we've gotten used to big portions.

Find out what your healthy weight should be for your height and frame and how many calories you should get each day. Your doctor can help you. You also can find healthy weight charts online.

Check out any weight-loss program before you sign up. Ask:

Who runs the program (hospital, wellness center, commercial business)?
What kind of training and experience does staff have?
Does the program make unrealistic promises, like quick weight loss?
Does it have a solid reputation? Can people vouch for it?
Does it have a maintenance program (to help you keep the weight off)?
Does it have written statements of policies, prices, and procedures?
Does it promote or encourage drugs or supplements?

Take your time. You didn't gain the weight overnight. You won't lose it that way, either. Avoid any diet that promises "overnight success." A safe goal is about a pound a week, on average.

Include physical activity. One of the main reasons Americans are gaining weight is that they're not active enough. About 34 percent of us over age 50 get no physical activity.

You lose weight by using more calories than you eat (or eating less than you use.) Physical activity helps you burn calories and lose weight. It also can help you keep weight off by building muscle and increasing your metabolism. You can lose weight by dieting alone. But combining regular exercise with a balanced diet is the healthiest, most efficient, and most sensible way to lose weight — and keep it off for good.

A minimum 30 minutes of moderate physical activity at least five days a week is a good way to begin, especially if you're just starting out or haven't been active in awhile. You can do two, 15-minute or even three, 10-minute sessions of physical activity if 30 minutes is too much at first. Stair-climbing, brisk walking, and swimming are moderate physical activities.

Of course, you can reap even greater health benefits with an hour of daily, moderate physical activity. That's what the Institute of Medicine recommends based on studies of how much energy people who maintain a healthy weight used each day.

Change your lifestyle for good. If you go back to old habits after you've reached your weight-loss goal, you'll gain it back. The lifestyle changes that helped you lose weight have to stick like glue. Adopt a healthy diet and regular exercise plan for life.

Here are some other tips diet experts suggest:

Don't skip meals, especially breakfast. You'll only feel hungrier, which will make you overeat at the next meal.
Drink plenty of water. A glass or two before a meal will fill you up so you eat less.
Eat bulky foods that are filling and low in calories. These include fruits and vegetables, which have lots of fiber and water but not a lot of calories.
Keep a food journal. Writing down everything you eat and when you eat it will tell you where your calories are coming from and where you need to cut back.
Don't give up. Sometimes we have to try something many times before we succeed. For many people, this is especially true of losing weight for good. Making major lifestyle changes — quitting cigarettes, having a healthy diet, exercising regularly — takes time and determination. But if you stick with it, you'll achieve your goals. And you'll be glad you did!

AARP Resources

Eating Right
Learn how to eat right for life.

Changing to a Better Lifestyle
People go through five stages that lead to behavior change.

Healthy Snacking
Snacks don't need to be fattening. Some are good for you.

Additional Resources

Mayo Clinic
Healthy recipes, articles on managing weight, and a healthy weight planner await you at this site.

Healthy Weight Chart
This quick reference chart will tell you if you're at a healthy weight, overweight, or obese. You also can tap into more information on obesity, weight control, and nutrition from the National Institutes of Health.

Shape Up America!
Find recipes or visit the support center, body fat lab, or fitness and weight-management directory.

Books

Find these books online at Barnes & Noble.com.

"Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating,"
Walter C. Willett, Simon & Schuster, 2002

"Body for Life Success Journal,"
Bill Phillips, HarperCollins Publishers, 2002

"Fight Fat After 40,"
Pamela Peeke, Penguin USA, 2001

"Strong Women Stay Slim,"
Miriam E. Nelson, Sarah Wernick, Random House, Incorporated, 1999