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Obesity and overweight is a serious problem in the todays world. In 2009 over 100 million Americans were overweight or obese. And the trend is still going strong, meaning many more people will face overweight and obesity in the future.

A strong awareness is needed in order to prevent many people from risking their personal health.

The following diseases may tremendously affect your personal lifestyle by you carrying a lot of extra pounds:

1. stroke
2. heart disease
3. diabetes
4. hypertension
5. arthritis
6. cancer

Unfortunately quick weight loss programs which should prevent you from such diseases don’t always provide long lasting results. Sometimes dieting methods that involve dietary supplements or pills don’t even work at all or the results are only temporary.

Therefore it is far better to rely on a healthy dieting option which will provide lifetime results. Set yourself realistic goals and don’t expect too much at the first glance. Everything needs time.

Below you’ll find some tips on how you can lose unwanted pounds and burn your fat the healthy way:

1.  Do not hunger.

The crucial part in a healthy way of losing weight is: Do not diet.

At first you may seem happy about losing your first pounds and unwanted flabs on your belly by skipping a meal here and there. But the effects won’t last very long. Insufficient food for fueling your energy won’t be tolerated by your body for a long time.

By skipping one or two meals a day, your stored calories will be used instead of the energy provided by a meal. So if you just eat one huge sandwich in one day, it will end up straight to your problem area.

2.  Eat small and healthy meals. Do it frequently.

Several small snacks per day are by far better than one hearty meal. Frequently eating small servings can prevent you from over-eating. This in turn will also increase your metabolism and let your body burn calories quicker.

3.  Start your day with a healthy breakfast.

It is often said that breakfast is the most important meal to begin a day with. By having a healthy meal in the morning you literally jump-start your metabolism. The food consumption after you wake up will be used to burn fat for the whole day.

4.  Decide on how much weight you want to lose.

Set yourself realistic goals. It’s virtually impossible to lose 50 pounds in a week or two. You should build a mindset that wants you to stay healthy for the rest of your life instead of going the quick way of losing weight fast.

Stick with your chosen weight loss program and follow each of the dieting rules. You’ll see results for sure!

5.  Drink drink drink.

This one can’t be repeated enough. Drinking a lot of water each day will help your body burn fat faster and more effective. Shouldn’t be a big problem to drink 6 or 8 glasses water each day, isn’t it?

6.  Keep an eye on your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There are also healthy fats, so called unsaturated fats like those found in peanuts, olive or canola oil. Fish and seafood also contains a lot of healthy omega-3 fats which are also good for your heart.

It’s not a matter on how much weight you want to lose, it’s more important to set yourself realistic goals. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Nowadays a lot of people are after a sexier body, a better lifestyle and personal health. So it’s not that surprising to see many fitness and weight loss programs out in the internet, in gyms or fitness. Some of them are overly expensive, so you would probably lose weight by just trying to work out the money you did spent to purchase such fitness programs.

But you don’t have to spend much money just to slim down to obtain that longed for a sexy body. There are dozens of books out there offering different weight loss and dieting programs which are handy and free, but of course the books are not though.

So, before you make any decisions whether a weight loss plan to follow is the right one for you, first read the summaries about the most popular dieting programs that could be found today:

Atkins’ New Diet Revolution by Dr. Atkins

This dieting program is based on trimming down the carb intake and eating more proteins. That means one can feast on vegetables and meat while fasting on bread and pasta for example. This diet also doesn’t take into account your fat intake. The downside of the Atkin’s Diet is the lack on fiber and calcium and also grain and fruit intake.

Carbohydrate Addict’s Diet by Drs. Heller

This diet plan recommends low carbohydrate eating. It approves on eating meats, fruits and vegetables, dairy and grain products. However, it also warns against taking in too much carbs.

Choose to Lose by Dr. Goor

This diet plan works with kind of a fat point system where you can choose how to spend your fat budget. This weight loss plan doesn’t take into account your carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. This plan is fairly healthy because it also relies on eating vegetables, fruits and unsaturated fats.

The DASH Diet

This wight loss plan recommends eating moderate amounts of fat and protein while eating more carbs. The primary goal of this dieting plan is to lower blood pressure. It also encourages a high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy.

Eat More, Weigh Less by Dr. Ornish

This is a strictly low-fat and vegetarian dieting plan and it warns for high egg whites intake. This weight loss is unfortunately poor of calcium and restricts consumption of healthy foods like seafoods and lean poultry.

The Pritkin Principle

The whole principle is based on lowering the calorie density by eating watery foods that make one feel full. Eating fruits, vegetables, oatmeal, pasta, soups, salads or low-fat dairy is okay. It restricts protein sources to lean meat, seafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium.

Volumetrics

Same as the Pritkin Principle this diet is based on low-density calorie eating. It therefore also recommends the same foods but cuts back on fatty or dry foods like pretzels or crackers for example. This plan is only reasonably healthy for the high amounts of fruits and vegetables. It’s also low on saturated fats.

The Zone Diet

The so called zone diet is very low on carbs but higher on proteins. It recommends low-fat products like fish, chicken of fruits and grains. It is healthy but on the same side lacking of grains and calcium.

The Weight Watchers program

With high carb, moderate fats and protein intake this weight loss plan is very healthy and extremely flexible too. Based on a point system the Weight Watchers guide allows the dieter to plan his own meal rather than give him any special rules to follow. It’s a very easy way to consistently lose weight for a healthier lifestyle.

Overweight may affect your lifestyle in more ways than only your physical appereance. It could be your life’s quality, self-pride, depression, health risks, and even physical incapabilities. You can expect a lot of positive changes once you experience weight loss. Therefore a lot of people are searching for proper weight loss techniques that will allow you to burn those fat with ease.

Below you’ll find some fast tips on how to change an over-weight’s life:

1. Fast weight loss involves the right mentality, proper exercise, and in other cases, dieting supplements. At first you should learn an weigth loss plan that you can easily follow. Incorporate a workout plan that allows at least fifteen minutes a day for walking, running, swimming, or even dancing if you want to.

2. Set yourself realistic approaches.  A proper mindset can help you in focusing which in turn enables you to quickly lose some extra pounds. With discipline and a proper mindset, a dieter will never be demoralized and loses focus. You should keep that in mind to do weight loss the right way.

3. Listen to your body. Everyone’s body metabolism is different and also reacts differently to fast weight loss programs and plans. Try subbing one program for another to counterbalance your body’s reaction.  The choosen exercise program must be suitable to one’s body, as others are not able to exercise as strictly as others can.  If walking is all that can be done, then walk for this is proven the best physical exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

4. Eat more fibers for it makes a person full sooner and stays in the stomach longer, slowing down the rate of digestion.  A single portion of whole grain bread moves fat through the digestive system faster.  Grains turn into blood glucose that spikes the body’s insulin level.  Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

5. Fried foods contain high amounts of fat and should be avoided.  Although fish and chicken appear leaner than beef, this white meat can also contain way more fat than when a beef is fried.  It is recommended for those on strict diet to better opt for grilled food which contains less amounts of fat after cooking.

6. Take lots of fluid.  Drinking at least six glasses of water daily keeps your body refreshed.  Since weight loss heavily depends on how the body eliminates body wastes, the body must stay hydrated.

You should keep in mind that discipline and consistency are the driving factors for a proper long-term weight loss. Following the simple steps above will allow you to live a healthier life for sure!

A Responsible and Safe Weight-loss Program

If your health care provider tells you that you should lose weight and you want to find a weight-loss program to help you, look for one that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can stick with every day. Safe and effective weight-loss programs should include:

• Healthy eating plans that reduce calories but do not forbid specific foods or food groups.
• Tips to increase moderate-intensity physical activity.
• Tips on healthy habits that also keep your cultural needs in mind, such as lower-fat versions of your favorite foods.
• Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 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 program that requires careful monitoring from a doctor).
• A plan to keep the weight off after you have lost it.

Get Familiar With the Program

Gather as much information as you can before deciding to join a program. Professionals working for weight-loss programs should be able to answer the questions listed below.

What does the weight-loss program consist of?

• Does the program offer one-on-one counseling or group classes?
• Do you have to follow a specific meal plan or keep food records?
• Do you have to purchase special food, drugs, or supplements?
• If the program requires special foods, can you make changes based on your likes and dislikes and food allergies?
• Does the program help you be more physically active, follow a specific physical activity plan, or provide exercise instruction?
• Does the program teach you to make positive and healthy behavior changes?
• Is the program sensitive to your lifestyle and cultural needs?
• Does the program provide ways to keep the weight off? Will the program provide ways to deal with such issues as what to eat at social or holiday gatherings, changes to work schedules, lack of motivation, and injury or illness?

What are the staff qualifications?

• Who supervises the program?
• What type of weight management training, experience, education, and certifications do the staff have?

Does the product or program carry any risks?

• Could the program hurt you?
• Could the recommended drugs or supplements harm your health?
• Do participants talk with a doctor?
• Does a doctor run the program?
• Will the program’s doctors work with your personal doctor if you have a medical condition such as high blood pressure or are taking prescribed drugs?
• Is there ongoing input and follow-up from a health care professional to ensure your safety while you participate in the program?

How much does the program cost?

• What is the total cost of the program?
• Are there other costs, such as weekly attendance fees, food and supplement purchases, etc.?
• Are there fees for a follow-up program after you lose weight?
• Are there other fees for medical tests?

What results do participants typically have?

• How much weight does an average participant lose and how long does he or she keep the weight off?
• Does the program offer publications or materials that describe what results participants typically have?

(Source: National Institutes of Health)

Choosing a weight-loss program may be a difficult task. You may not know what to look for in a weight-loss program or what questions to ask. This fact sheet can help you talk to your health care professional about weight loss and get the best information before choosing a program.

Talk With Your Health Care Professional

You may want to talk with your doctor or other health care professional about controlling your weight before you decide on a weight-loss program. Doctors do not always address issues such as healthy eating, physical activity, and weight management during general office visits. It is important for you to start the discussion in order to get the information you need. Even if you feel uncomfortable talking about your weight with your doctor, remember that he or she is there to help you improve your health. Here are some tips:

• Tell your health care professional that you would like to talk about your weight. Share your concerns about any medical conditions you have or medicines you are taking.
• Write down your questions in advance.
• Bring pen and paper to take notes.
• Bring a friend or family member along for support if this will make you feel more comfortable.
• Make sure you understand what your health care provider is saying. Do not be afraid to ask questions if there is something you do not understand.
• Ask for other sources of information like brochures or websites.
• If you want more support, ask for a referral to a registered dietitian, a support group, or a commercial weight-loss program.
• Call your health care professional after your visit if you have more questions or need help.

Ask Questions

Find out as much as you can about your health needs before joining a weight-loss program. Here are some questions you might want to ask your health care professional:

About Your Weight

• Do I need to lose weight?  Or should I just avoid gaining more?
• Is my weight affecting my health?
• Could my extra weight be caused by a health problem such as hypothyroidism or by a medicine I am taking?  (Hypothyroidism is when your thyroid gland does not produce enough thyroid hormone, a condition that can slow your metabolism—how your body creates and uses energy.)

About Weight Loss

• What should my weight-loss goal be?
• How will losing weight help me?

About Nutrition and Physical Activity

• How should I change my eating habits?
• What kinds of physical activity can I do?
• How much physical activity do I need?

About Treatment

• Should I take weight-loss drugs?
• What about weight-loss surgery?
• What are the risks of weight-loss drugs or surgery?
• Could a weight-loss program help me?

(Source: National Institutes of Health)

Studies show that the long-term results of VLCDs vary widely, but weight regain is common. Combining a VLCD with behavior therapy, physical activity, and active follow-up treatment may help increase weight loss and prevent weight regain.

In addition, VLCDs may be no more effective than less severe dietary restrictions in the long run. Studies have shown that following a diet of approximately 800 to 1,000 calories produces weight loss similar to that seen with VLCDs. This is probably due to participants’ better compliance with a less restrictive diet.

For most people who are obese, their condition is long-term and requires a lifetime of attention even after formal weight-loss treatment ends. Therefore, health care providers should encourage patients who are obese to commit to permanent changes of healthier eating, regular physical activity, and an improved outlook about food

Endnote: This fact sheet is an updated, modified version of a previously published review article appearing in the August 25, 1993 issue of the Journal of the American Medical Association. Both the review article and this fact sheet were developed with the advice of the Clinical Obesity Research Panel, formerly known as the National Task Force on Prevention and Treatment of Obesity.

(Source: National Institutes of Health)

What is a very low-calorie diet?

A very low-calorie diet (VLCD) is a doctor-supervised diet that typically uses commercially prepared formulas to promote rapid weight loss in patients who are obese. These formulas, usually liquid shakes or bars, replace all food intake for several weeks or months. VLCD formulas need to contain appropriate levels of vitamins and micronutrients to ensure that patients meet their nutritional requirements. Some physicians also prescribe VLCDs made up almost entirely of lean protein foods, such as fish and chicken. People on a VLCD consume about 800 calories per day or less.

VLCD formulas are not the same as the meal replacements you can find at grocery stores or pharmacies, which are meant to substitute for one or two meals a day. Over-the-counter meal replacements such as bars, entrees, or shakes, should account for only part of one’s daily calories.

When used under proper medical supervision, VLCDs may produce significant short-term weight loss in patients who are moderately to extremely obese. VLCDs should be part of comprehensive weight-loss treatment programs that include behavioral therapy, nutrition counseling, physical activity, and/or drug treatment.

Who should use a VLCD?

VLCDs are designed to produce rapid weight loss at the start of a weight-loss program in patients with a body mass index (BMI) greater than 30 and significant comorbidities. BMI correlates significantly with total body fat content. It is calculated by dividing a person’s weight in pounds by height in inches squared and multiplied by 703.

Use of VLCDs in patients with a BMI of 27 to 30 should be reserved for those who have medical conditions due to overweight, such as high blood pressure. In fact, all candidates for VLCDs undergo a thorough examination by their health care provider to make sure the diet will not worsen preexisting medical conditions. Lastly, these diets are not appropriate for children or adolescents, except in specialized treatment programs.

Very little information exists regarding the use of VLCDs in older adults. Because adults over age 50 already experience depletion of lean body mass, use of a VLCD may not be warranted. Also, people over 50 may not tolerate the side effects associated with VLCDs because of preexisting medical conditions or the need for other medicines. Doctors must evaluate on a case-by-case basis the potential risks and benefits of rapid weight loss in older adults, as well as in patients who have significant medical problems or are on medications. Furthermore, doctors must monitor all VLCD patients regularly—ideally every 2 weeks in the initial period of rapid weight loss—to be sure patients are not experiencing serious side effects.

Health Benefits of a VLCD

A VLCD may allow a patient who is moderately to extremely obese to lose about 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 weeks. Such a weight loss can rapidly improve obesity-related medical conditions, including diabetes, high blood pressure, and high cholesterol.

The rapid weight loss experienced by most people on a VLCD can be very motivating. Patients who participate in a VLCD program that includes lifestyle treatment typically lose about 15 to 25 percent of their initial weight during the first 3 to 6 months. They may maintain a 5-percent weight loss after 4 years if they adopt a healthy eating plan and physical activity habits.

Adverse Effects of a VLCD

Many patients on a VLCD for 4 to 16 weeks report minor side effects such as fatigue, constipation, nausea, or diarrhea. These conditions usually improve within a few weeks and rarely prevent patients from completing the program. The most common serious side effect is gallstone formation. Gallstones, which often develop in people who are obese, especially women, are even more common during rapid weight loss. Research indicates that rapid weight loss may increase cholesterol levels in the gallbladder and decrease its ability to contract and expel bile. Some medicines can prevent gallstone formation during rapid weight loss. Your health care provider can determine if these medicines are appropriate for you.

(Source: National Institutes of Health)

Over-the-Counter Drugs

Until recently, weight-control drugs containing the active ingredient phenylpropanolamine (also used as a nasal decongestant) were available over-the-counter (OTC). However, based on evidence linking this ingredient to an increased risk of bleeding in the brain (hemorrhagic stroke), the FDA asked drug manufacturers to discontinue marketing products containing phenylpropanolamine. In addition, the FDA issued a public health advisory in November 2000, warning consumers to stop using products containing this ingredient.

The FDA is proposing to classify phenylpropanolamine as “not generally recognized as safe” and is proceeding with regulatory actions that will likely remove this ingredient from the market. Although cough-cold products were reformulated using other nasal decongestant ingredients, there is no currently available active ingredient that is generally recognized as safe and effective for use in an OTC weight-control drug product.

Beware of Unproven Claims

Some dietary supplement makers claim their products work for weight loss. These products are not approved by the FDA before they are marketed. Under existing laws, manufacturers have the responsibility for ensuring that their dietary supplement products are safe and effective.

Many weight-loss products claim to be “natural” or “herbal,” but this does not necessarily mean that they’re safe. These ingredients may interact with drugs or may be dangerous for people with certain medical conditions. If you are unsure about a product’s claims or the safety of any weight-loss product, check with your doctor before using it.

Worth the Effort

“Losing weight requires major lifestyle changes, including diet and nutrition, exercise, behavior modification, and–when appropriate–intervention with drug therapy,” says Judith S. Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis, and vice president of the American Obesity Association. “But it is always worth making the effort to improve your health.”

Avoid ‘Fad’ Diets

The cabbage soup diet, the low-carbohydrate and high-protein diet, and other so-called “fad” diets are fundamentally different from federal nutrition dietary guidelines and are not recommended for losing weight.

Fad diets usually overemphasize one particular food or type of food, contradicting the guidelines for good nutrition, which recommend eating a variety of foods from the Food Guide Pyramid. These diets may work at first because they cut calories, but they rarely have a permanent effect.

A high-protein diet is one fad diet that has remained popular over the years. “High-protein items may also be high in fat,” says Robert Eckel, M.D., professor of medicine at the University of Colorado Health Sciences Center in Denver. High-fat diets can raise blood cholesterol levels, which increases a person’s risk for heart disease and certain cancers.

High-protein diets force the kidneys to try to get rid of the excess waste products of protein and fat, called ketones. A buildup of ketones in the blood (called ketosis) can cause the body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be especially risky for people with diabetes because it can speed the progression of diabetic renal disease, says Eckel.

“It’s important for the public to understand that no scientific evidence supports the claim that high-protein diets enable people to maintain their initial weight loss,” says Eckel. “In general, quick weight-loss diets don’t work for most people.”

Tips for Eating Out

• Ask for nutrition information (for example, calories, saturated fat, and sodium) before you order when eating out.
• Choose foods that are steamed, broiled, baked, roasted, poached, or stir-fried, but not deep-fat fried.
• Share food, such as a main dish or dessert, with your dining partner.
• Take part of the food home with you and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you’re more likely to eat only what’s left on your plate.
• Request your meal to be served without gravy, sauces, butter or margarine.
• Ask for salad dressing on the side, and use only small amounts of full-fat dressings.

Using the Food Label

Under regulations from the FDA and the U. S. Department of Agriculture, the food label, found on almost all processed foods, offers more complete, useful and accurate nutrition information than ever before. Even when restricting calories and portions, you should use the Nutrition Facts panel on the food label to make sure you get all the essential nutrients for good health.

When concerned about reducing calories or controlling your weight, one of the first places you should look on the Nutrition Facts panel is the serving size and the number of servings per package, which are listed at the top. The serving size affects the calories, the amounts of each nutrient, and the percent Daily Values (%DV) for the nutrients listed on the panel.

“To be sure you know how many calories you’re consuming, you need to compare what you are actually eating to the serving size on the label,” says Naomi Kulakow, coordinator for education and outreach in the FDA’s Center for Food Safety and Applied Nutrition. For example, if there is one cup in a serving and the package contains two servings, you need to double the calories and other nutrient numbers if you eat the whole package. Many items sold as single portions–like a 20-ounce soft drink, a 3-ounce bag of chips, and a large bagel–actually provide two or more servings.

In addition to calories and serving sizes, there are other parts of the Nutrition Facts panel, such as the list of nutrients, that can help you make healthy food choices while you lose weight. The nutrients listed first are the ones that some people eat more of than they need. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk for chronic diseases like heart disease, diabetes, some cancers, or high blood pressure. “These are nutrients you should try to limit in your diet,” says Kulakow. “The goal is to stay below 100 percent of the Daily Value for each of them for the day.”

The Nutrition Facts panel also shows how much dietary fiber, vitamin A, vitamin C, calcium, and iron are contained in a serving. These are the nutrients you want to get at least 100 percent of the Daily Value every day for good health.

The %DV is the quickest way to determine how a serving of food fits in with recommendations for a healthful diet, says Kulakow. To tell if a food is high or low in a nutrient, “just glance at the %DV–5 percent of the Daily Value or less is low, and 20 percent or more is high,” she says.

You can also use the %DV to compare similar products or to help you balance food choices throughout the day. “For example, if you eat a favorite food that’s high in fat at one meal, balance it with low-fat foods at other times of the day,” says Kulakow. Or use the %DV when comparing foods and claims, for example, to find out which frozen dinner is lower in saturated fat–particularly when it involves a comparative nutrient claim, such as reduced-fat. “You don’t need to know the precise definition of ‘low’ or ‘reduced,’” says Kulakow. “Just look at the Percent Daily Value and see which product is higher or lower in the nutrient you are interested in.”

The %DVs are based on a 2,000-calorie daily diet. But even if you eat more or less than 2,000 calories, the %DV still gives you a frame of reference to gauge your calorie and nutrient intake.

“Too often, people use the food label only when they want to restrict calories and fat–but not as a tool to help them increase the nutrients they need to get in adequate or greater amounts,” says Kulakow. While restricting calories is important for weight loss, getting adequate amounts of fiber, calcium, and other key nutrients is also critical to good health.

Kulakow advises caution when choosing foods that are labeled “fat-free” and “low-fat.” Fat-free doesn’t mean calorie-free. To make a food tastier, sometimes extra sugars are added, which adds calories. So dieters should always check the Nutrition Facts panel to get complete information, says Kulakow.