Weight Loss Recommendations

Ideally, the goal for adults is to achieve and maintain a body weight that optimizes their health. However, for obese adults, even modest weight loss (e.g., 10 pounds) has health benefits, and the prevention of further weight gain is very important. Eating fewer calories while increasing physical activity are the keys to controlling body weight.

KEY RECOMMENDATIONS FOR WEIGHT LOSS

  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
  • To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
  • Those who need to lose weight. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.

Here are some ideas for losing weight in a healthy way:

  • Try losing weight slowly, about 1 to 2 pounds each week.
  • Eat smaller portions.
  • Start a food diary to keep track of what and how much you eat.
  • Eat a healthy breakfast every day.
  • Avoid foods that are high in added sugars, fat, or salt.
  • Drink water instead of sugary drinks like soda or energy drinks.
  • Be active your way. Find activities you like and do them often.
  • Do something active every day – take the stairs, go for a walk at lunch, or enjoy a family bike ride.
  • Join a walking club or support group to keep you motivated.

If you have friends, family members, or co-workers who have lost weight by eating healthy and getting active, share what worked for them.

Do more than talk.

Find ways to get active and eat healthy together. Here are some ideas:

  • Go food shopping together. Compare food labels to make healthy choices.
  • If you go out to eat, split a meal or save half to take home.
  • Go for a walk every evening or take an exercise class.
  • Celebrate your loved one’s weight loss, but don’t use food as a reward.

Source: Nutrition and Your Health: Dietary Guidelines for Americans

Authors:

Jay N. Yepuri, MD, MS, Chief Medical Officer. Dr. Yepuri is Board Certified in Internal Medicine and Gastroenterology and a Member of the Board of Directors of Digestive Health Associates of Texas (DHAT). He also holds several senior leadership positions in organized medicine, healthcare accreditation organizations, hospitals and other healthcare industry organizations.

Shashi Marulappa, DVM, MS, MBACEO and Co-founder. Dr. Marulappa is a life-science technology entrepreneur with graduate training in biomedical sciences. Prior to founding NutriForward, Dr. Marulappa worked in clinical stage therapeutic development space. Dr. Marulappa significantly contributed to the development of RiduZone®, a new dietary supplement to support a healthy weight, appetite and body-fat metabolism, through FDA acknowledgement process.

Authors could be contacted via info@riduzone.com