Healthy Weight Loss-Part 1

As we get closer to another new year, many of us will make the obligatory resolution to be healthier and happier, which usually includes losing weight. This year see your resolution through to its conclusion. Make this your thinner, happier and healthier year!

Approximately one-half of North Americans are overweight, one-quarter are obese and three-quarters feel they are above their ideal weight. Clearly the battle of the bulge is an ever-expanding epidemic.

To effectively lose weight and, more importantly, keep it off, we need to understand the chemical reasons why people gain. Gaining weight occurs when we consume more calories than we use. The body efficiently stores these excess calories as fat.

Consequently, weight can be lost by decreasing the calories we consume and by increasing the amount we burn. While lifestyle changes are easier said than done, the most effective dieters combine these strategies for lifelong success.

As long as the body is using fewer calories than it takes in, a person will get "fatter". Modern science has not yet developed a magic pill to change this fact. However, there are substances that can help reduce your calorie intake or increase the amount you burn.

No substance is magical. If you eat everything in sight and live a sedentary lifestyle you are more likely to be overweight and unhealthy. While there are no quick answers for successful weight loss and long term weight maintenance, establishing a few common-sense habits will help you reach your ideal weight. First and foremost, follow a sensible diet that is both satisfying and nourishing. This builds a solid foundation for any weight-loss program. Consider supplements to bolster your nutritional intake. The vast majority of North Americans do not get enough nutrients from the foods they eat. Adding vitamins, minerals and herbs to your daily routine may reduce these deficiencies and bolster your health.

No health program is complete without the addition of regular exercise. You don't have to join a gym or buy a fancy machine, just start moving! Walk, take the stairs, stroll around the block at lunch or to the corner store. Experts recommend at least 30 minutes of constant exercise a day, three times a week.

Set realistic and attainable goals. Rapid weight-loss, while tempting, is not desirable. As a rule, the faster you lose weight the more likely you are to gain it back! A healthy weight-loss plan should be targeted toward slow, steady weight-loss, unless directed otherwise by your doctor. Don't be discouraged by a downward trend in the amount you lose. Expect to only lose about a pound a week after the first week or two. With many calorie-restricted diets there is a rapid initial weight loss, but this is largely fluid. This initial rapid loss of fluid is quickly regained when you return to a normal calorie diet. Thus, reasonable short-term goals for weight loss must be set.

A successful program should include plans for maintaining your new weight after the loss phase is over. There is little, if any benefit in losing a large amount of weight when it is only regained. Weight maintenance is the most difficult part of controlling weight and is often an afterthought. The program you select should include help to permanently change your dietary habits and level of physical activity, thereby altering a lifestyle that likely contributed to weight gain in the past.