Weight Loss- Some Dietary Guidelines

April 3, 2009 by  
Filed under Health Department Weight Loss Tips

There are multiple techniques and strategies that are parts of the effective weight loss and weight maintenance system. These are dietary changes, physical activity, behavior therapy, weight loss pills, weight loss surgery and even brain surgery for weight loss. It is important to develop strategies that will not only benefit in short-term but also provide with sustainable weight loss over a period of time.

Dietary changes involve not only switching to a low-calorie diet but also eating healthy food: avoiding saturated fats, lowering the intake of sodium, including foods rich in vitamins and minerals, increasing the intake of fiber.

Physical activity component is not only important for weight loss and weight loss maintenance but also impacts on other risk factors such as high blood pressure, and high blood cholesterol levels. Losing weight can not only help cure these conditions but can also help prevent them in the future.

Weight loss involves making modifications in lifestyle that may affect the entire family and this should be taken seriously. That’s why it is important that your individual and cultural preferences are reflected in the weight loss program you follow. For example, if you prefer Mexican cuisine you shouldn’t need to switch to Mediterranean cuisine in order to lose weight. The diet that you eat daily and enjoy should be adapted for weight loss purposes.

Dietary therapy usually includes modification in a diet for the purpose of decreasing the daily caloric intake.
It is usually recommended that you cut 500-1000 calories (depending on the amount of the weight you need to lose) from your daily menu to achieve a healthy weight loss of 1-2 pounds per week. However cutting calories doesn’t mean starving. Choosing the right, low-calorie food actually means feeling satisfied and losing weight at the same time.

Green salad and pepper

A key element of the current recommendation is the use of a moderate reduction in caloric intake, which is designed to achieve a slow, but progressive, weight loss. Ideally, caloric intake should be reduced only to the level that is required to maintain weight at a desired level. If this level of caloric intake is achieved, excess weight will gradually decrease.

In general, diets containing 1,000 to 1,200 kcal/day should be selected for most women; a diet between 1,200 kcal/day and 1,600 kcal/day should be chosen for men and may be appropriate for women who weigh 165 pounds or more, or who exercise regularly.

If you stick with the 1,600 kcal/day diet but don’t lose weight you may want to try the 1,200 kcal/day diet. If you feel hungry on this kind of diet, you may want to increase the calories by 100 to 200 per day. There are many online calorie databases that can help you to determine the caloric value of the food you eat so you’ll be able to plan accordingly.

You may also need to take vitamins and minerals to ensure the adequate intake of important nutrients.

Here are some tips to help you make the right dietary choices:

1. As someone responsible for your own weight and health, educate yourself to read the food labels – energetic values of different foods, foods composition – fats, carbohydrates (including dietary fiber), and proteins.

2. Develop new habits of purchasing—give preference to low-calorie foods.

3. Food preparation—avoid adding high-calorie ingredients during cooking (e.g., fats and oils).

4. Avoiding over-consumption of high-calorie foods (both high-fat and high-carbohydrate foods).

5. Make sure you drink enough water daily.

6. Reduce the portion size.

7. Limit alcohol consumption.

Resource: U.S Department of Health and Human Services

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6 Responses to “Weight Loss- Some Dietary Guidelines”
  1. Winstandan says:

    I don’t really need to lose weight, but my wife could use the tips and info on how to lose weight the safe way instead of pills popping. Will certainly come back for more ideas to try out, on my wife that is!

  2. Ken says:

    Very refreshing. 7 excellent tips to common sense in dieting. How come brilliant people lose their mind when they are trying to figure out how to lose weight.

    Ken’s last blog post..Spy Equipment – Key Logger Awesome Spy Equipment

  3. Maureen says:

    Thanks…lots of great information on a sensible way to lose weight.

    Maureen’s last blog post..Weight Loss Thru Hypnosis – Is it Possible?

  4. Lauri says:

    Thanks for the great tips on releasing unwanted weight!

    It does come down to personal responsibility as well as moment by moment decisions.

    Thanks, Lynn!

    Lauri’s last blog post..Can You Save Money By Improving Hot Water Usage Without Home Solar Power?

  5. Brenda says:

    I think you hit on something very interesting that not very many people think about– weight loss affects the whole family and not just the person on the diet. I really enjoyed reading this article and look forward to reading your “40 Powerful Weight Loss Tips”.

    Brenda’s last blog post..How to Lose Weight by Increasing your Movement – Simple stuff we all can do!

  6. Very valuable health information, great blog post. Thanks.

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