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.
Weight loss is big business in the U.S. We spend over $33 billion a year on products and services associated with wieght loss – from drugs and diet pills to spas, health clubs, and even surgery.
But for many of us losing weight and keeping it off is a lifelong struggle. There's no magic pill. 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. Different things work for different people.
If you count on peer support to meet goals, a program like Weight Watchers might work for you. If you're self-driven, you can design your own plans, based on your needs and choices. If you're tech-savvy, there are web sites you can use to track food intake, calorie needs, and activity levels. You can also 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?
Identify your bad eating habits and plan for change. 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. Use credible resources like AARP, the American Heart Association, or USDA for printed and online nutrition information.
Watch your portions. Many of us eat too much food. We've gotten used to big portions. Try down-sizing, not super-sizing.
Check your weight. Find out what your healthy weight should be for your height and frame. Determine how many calories you should get each day. Your doctor can help you. You also can find healthy weight charts online.
Take your time. You didn't gain 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.
Get moving. 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. Physical activity burns calories and 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.
Change your lifestyle. 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 physical activity 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.
Change Can Do You Good
Changing your behavior for a healthier lifestyle is doable. You just need to work through a few stages to adopt your new, healthy habits.
Diets Debunked
Figure out what diet plan may work best for you.
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.
Weight Loss for Life
Learn about 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, Patrick J. Skerrett, Simon & Schuster, 2002
Body For Life Success Journal
Bill Phillips, HarperCollins Publishers, 2002
