Losing weight can be difficult and frustrating. But it is not impossible to lose weight and keep it off. Weight control is consuming the same number of calories in a day that equals the number of calories expended in one day, but the only way to lose weight is to consume fewer calories than expended
You can limit the number of calories you eat each day, without eliminating your favorite foods. You just need to know how much to cut back on the amount of food you eat. This is known as “portion control.”
“Portion control” means:
o See how much you eat
o Decide how much to eat
o Cut back on portion size
Start by seeing how much you eat, by writing down everything you eat. Do this for at least three days. Many people find that they eat more than they thought!
Physical activity is an important part of weight management.
o Boost your metabolism.
o Increase muscle mass so you burn more calories.
Body Mass Index is an accurate measurement of your overall fitness. It is considered a more reliable measurement than simply your height and weight alone. To determine your body mass index (BMI), an indicator of your percentage of body fat, through a BMI table or online calculator. If you’d rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Normal weight is a BMI of 35.
Sometimes, people who are severely overweight are unable to lose weight with diet and exercise alone. If you are one of these people, you may benefit from weight loss. Most over the counter weight loss pills work by making you feel less hungry. The Food and Drug Administration (FDA) has approved alli – a reduced-strength over-the-counter (nonprescription) version of orlistat, a prescription weight-loss medication for adults age 18 and older. alli promotes weight loss by decreasing absorption of fat by the intestines. The capsules are taken with meals, up to three times a day.
If you’re concerned about your weight or have a condition that’s exacerbated by extra pounds, talk to your doctor. Whether you have 10 pounds or 100 pounds to lose, you need to eat a healthy diet based on a variety of foods and burn calories through physical activity. Time has shown that there truly are no easy solutions to losing weight.