Safe Guidelines for Weight Loss

Everywhere we look there are advertisements for diets, pills, exercise equipment, and other programs promising rapid weight loss, usually with little or no effort on our part. Unfortunately, there are no magic potions to help us achieve a healthy weight.

It is only possible to lose 1 to 2 pounds of fat a week. Any weight loss greater than 1 to 2 pounds is largely water weight, and will be regained quickly after returning to a normal diet.

Safe weight loss is slow and steady, achieved through:

• Eating a healthy, nutrient-dense diet (see: Guidelines for Healthy Eating)
• Exercising regularly (see: National Institutes of Health Recommendations on Physical Activity)
• Behavior modification (see: Am I Ready to Start a Weight Management Program?)

How much weight should I lose?

The latest guidelines on weight loss published by the National Heart, Lung, and Blood Institute recommend that you set an initial goal of decreasing your body weight by about 10 percent. For example, if you are an adult male who weighs 220 pounds, your initial goal would be to lose 22 pounds, or 10 percent of your starting weight.

With a 10 percent reduction in body weight, you can significantly reduce your risk of developing serious obesity-related illness. This moderate weight loss is realistic, and is more likely be maintained over time. If you plan to lose more than 15 to 20 pounds, or have any health problems, you should join forces with your doctor in developing a weight management program. Your doctor will assess your health and any medical conditions that should be considered before starting a program. He or she will also help you set realistic goals and develop strategies to help you meet those goals.

How fast should I lose weight?

The general rule for a safe rate of weight loss is 1 to 2 pounds a week. According to NHLBI guidelines, it is reasonable to lose 10 percent of your total body weight in 6 months.

WEIGHT-LOSS DRUGS

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