Can You Gain Weight Even If You Eat Less Calories What Is a Healthy Approach to Weight Loss?

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What Is a Healthy Approach to Weight Loss?

Changing how you approach weight loss can help you be more successful in the long run. Most people focus only on their overall goal of losing weight. However, setting goals to make changes to your lifestyle can be much more effective. Goals to consider include following a healthy eating plan, watching portion sizes, reducing the amount of time you spend sitting, increasing physical activity, reducing stress, and getting enough sleep.

To maintain a stable weight, your energy intake (kilojoules) must equal the energy you use. If you use more energy than you expend, you will lose weight. On the other hand, if you eat more than you use, you will gain weight. The sensible answer to losing excess body fat is to make small, healthy changes to your eating and exercise habits.

A combination of eating fewer calories and exercising more is the best approach. This can help reduce the fat you carry around your waist and increase your strength and fitness of your heart and lungs. Initially, plan to lose about 5-10% of your body weight. (For example, if you weigh 250 pounds, multiply this number by 0.10 = 25 pounds = 10%). This amount can make a big difference to your health. You can continue to lose more if needed.

People lose weight at different rates. It’s important to keep your expectations realistic. Aim to lose one to two pounds a week over a six-month period (depending on how much weight you need to lose). Do not give up. Women, in particular, have a hard time losing more than a pound a week. To lose a pound of weight a week, you need to eat 3500 fewer calories a week or burn that many calories through exercise. A nutritionist can help you develop a plan just for you, finding ways to cut 500 to 1,000 calories a day.

A healthy approach to weight loss will include some or all of the following approaches:

1) good nutrition,

2) diet or slimming programs,

3) exercise and movement,

4) supplements and herbs,

5) drug review,

6) mind-body therapy,

7) adequate sleep,

and 8) acupuncture and hypnosis.

Recent research has shown that a low-carb diet can reduce body weight and some risk factors for cardiovascular disease, but differential adherence may play a role in these effects. The meaning of “low carb” varies from diet to diet. Some diets recommend extreme restriction of all carbohydrates, while others simply limit carbohydrates primarily to whole grains. The meaning of “low carb” really depends on the diet and how it is followed.

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