4 steps to losing weight in '07
So you want to shed pounds — now what? How to get moving already
By Barbara Rolls, Ph.D.
MSNBC contributor
Updated: 8:12 a.m. MT Dec 29, 2006
Like so many people, you have made a resolution to lose weight in the new
year. Now what? Are you like the reader who sent this plea? “I can’t lose
weight. I just don’t know where to start.”
So much conflicting advice is out there that it is no surprise if you are
confused. Here are the basic steps to get started.
Are you ready?
Long-term weight management requires new eating and activity habits. Change
takes effort. Failure is demoralizing. Before you start, first ask yourself
why you want to lose weight. Your reasons need to be specific, for example,
to improve your health, to increase your energy level, to look better. Are
your reasons important to you? Important enough to sustain you when
choosing between a cheeseburger with fries and a grilled chicken sandwich
with a salad? Will your resolve keep you going against the reality of your
everyday life? Ask yourself:
Do you have a lot of stress in your life? If, for example, you are in the
middle of a job change or a move, these may undermine your weight loss.
Do you have the time to learn new eating habits and to fit physical
activity into your day?
Do you have the support of those around you?
If your motivation is high, and the support and timing are right, let’s get
started. If you are not ready now, you can still strive to make some
healthy changes.
What kind of loser are you?
Should you do it on your own? Many people who have successfully lost weight
use books or the Internet. There are hundreds of choices, so you should be
able to find advice that fits your needs.
If you don't think you can do it on your own, consider joining a commercial
weight-loss program such as Jenny Craig, Weight Watchers or TOPS (Take off
Pounds Sensibly). These are all balanced programs that will provide
guidance and praise for your achievements.
Before you begin, talk to your doctor. This is important to ensure that you
are healthy enough to change your diet and increase your activity. Most
medical practices can give you advice about diet and exercise, and should
be able to tell you if a book or a commercial program is sound. Keep in
touch with your doctor as you lose weight. You are likely to see health
improvements, and these may require changes in the medications you take for
weight-related disorders such as high blood pressure and diabetes.
An excellent option is to work with a registered dietitian — nutrition
experts with the letters R.D. behind their names. Registered dietitians are
trained to help you make healthier choices and behavioral changes. Ask your
doctor for a referral or contact the American Dietetic Association to find
one in your area.
If you have weight-related health problems, check your health insurance to
find out if weight-loss treatment is covered.
Setting goals
Know your weight and your body mass index (a ratio of your weight to
height), and keep track by weighing yourself at least once a week. Your
health professional or the book or Web site you have chosen will show you
how your values compare with those for optimal health.
Your weight-loss goal should be realistic. A loss of 5 percent to 10
percent of your starting weight is known to bring health benefits and is
thought by health professionals to be a realistic goal.
Aim to lose 1 to 2 pounds per week. Research shows that you are more likely
to keep the weight off if you lose at a slow and steady rate than if you
drop rapidly. A loss of a pound a week requires that you cut out 3,500
calories, or 500 calories a day. The only way to lose weight is to take in
fewer calories than you burn. The best results come from a combination of a
reduced-calorie diet and increased physical activity.
Eating right and moving more
If you have gone to a health professional or to a commercial weight-loss
program, they will have helped you to define an eating and fitness plan
that fits your needs and preferences. If have you decided to try on your
own, your plan should do the following:
Stress that when you are managing calories, it is more important than ever
to eat nutritious foods.
Focus on what you can eat, not on what you must give up.
Teach you to make food choices that will help control hunger.
Show how to fit your favorite foods into your diet.
Reinforce eating and activity patterns that you can sustain for a lifetime
of achieving your own healthy weight.
Barbara Rolls is the author of "The Volumetrics Eating Plan," which offers
tips on how to lower the calorie density of recipes.
© 2006 MSNBC Interactive© 2006 MSNBC Interactive
URL:
http://www.msnbc.msn.com/id/16329150...15773?GT1=8921
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