Weight Management Counseling and Support Services
Weight Loss Guidelines
There is no quick fix. Weight gain doesn’t happen overnight, so you shouldn’t expect unreasonably quick weight loss. We live in a society that has grown accustom to popping a pill or “miracle drink” anytime something isn’t right with our bodies. However, if you never fix the cause of the problem, failure and frustration will continue. If your weight is impacting your health, then safe weight loss should be considered. However, if you are not developing lifelong healthy habits that will allow you to sustain the weight loss and promote optimal health, you could be causing more harm than good. Health is a choice and is what you do day to day!
Sources: Blackburn , et al. (2001), Cleveland Clinic Journal of Medicine; Riley (1999), Clinics in Sports Medicine.
Evidence-based guidelines suggest that low-calorie diets with both reduced fat and calories should be used to achieve weight losses of 1 to 2 pounds per week, that physical activity should be an integral part of any weight loss plan, and that a weight-maintenance program is needed. However, when individuals are frustrated with their weight, they are often lured by the promise of quick and easy weight loss or testimonials by people describing remarkable improvements in the way they look and feel rather than by common sense.
If you are looking for a diet or program that will work for you, there are several things you should keep in mind.
The best way to reach and maintain a healthy weight is to follow a sensible, balanced eating plan and engage in regular physical activity. According to the U.S. Weight-control Information Network, weight-loss programs should encourage healthy behaviors that help you lose weight and that you can maintain over time. Safe and effective weight-loss programs should include:
Healthy eating plans that reduce calories but do not rule out specific foods or food groups
Regular physical activity and/or exercise instruction
Tips on healthy behavior changes that also consider your cultural needs
Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)
Medical care if you are planning to lose weight by following a special formula diet, such as a very-low-calorie diet
A plan to keep the weight off after you have lost it.
Source: “Choosing a Safe and Successful Weight-Loss Program” Fact Sheet, National Institutes of Health Weight-control Information Network.