Ok so maybe that is a little extreme but.... You only limit yourself in what YOU can do.
Selecting a Weight-Loss Program
Check It Out: Before You Sign Up for Any Weight-Loss Program
Some people lose weight on their own; others like the support of a structured program. Overweight people who are successful at losing weight, and keeping it off, can reduce their risk factors for heart disease. If you decide to join any kind of weight-control program, here are some questions to ask before you join.
- Does the program provide counseling to help you change your eating activity and personal habits?
The program should teach you how to change permanently those eating habits and lifestyle factors, such as lack of physical activity, that have contributed to weight gain.
- Is the staff made up of a variety of qualified counselors and health professionals such as nutritionists, registered dietitians, doctors, nurses, psychologists, and exercise physiologists?
You need to be evaluated by a physician if you have any health problems, are currently taking any medicine or plan on taking any medicine, or plan to lose more than 15 to 20 pounds. If your weight-control plan uses a very low-calorie diet (a special liquid formula that replaces all food for 1 to 4 months), an exam and followup visits by a doctor also are needed.
- Is training available on how to deal with times when you may feel stressed and slip back to old habits?
The program should provide long-term strategies to deal with weight problems you may have in the future. These strategies might include things like setting up a support system and establishing a physical activity routine.
- Is attention paid to keeping the weight off? How long is this phase?
Choose a program that teaches skills and techniques to make permanent changes in eating habits and levels of physical activity to prevent weight gain.
- Are food choices flexible and suitable? Are weight goals set by the client and the health professional?
The program should consider your food likes and dislikes and your lifestyle when your weight-loss goals are planned.
There are other questions you can ask about how well a weight-loss program works. Because many programs don't gather this information, you may not get answers. But it's still important to ask them:
- What percentage of people complete the program?
- What is the average weight loss among people who finish the program?
- What percentage of people have problems or side effects? What are they?
- Are there fees or costs for additional items, such as dietary supplements?
Remember, quick weight loss methods don't provide lasting results. Weight-loss methods that rely on diet aids like drinks, prepackaged foods, or diet pills don't work in the long run. Whether you lose weight on your own or with a group, remember that the most important changes are long term. No matter how much weight you have to lose, modest goals and a slow course will increase your chances of both losing the weight and keeping it off.
Healthy Eating Plan
A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.
A healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars
- Controls portion sizes
Calories
To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).
For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories. In general:
- Eating plans that contain 1,000–1,200 calories each day will help most women lose weight safely.
- Eating plans that contain 1,200–1,600 calories each day are suitable for men and also may be appropriate for women who weigh 165 pounds or more or who exercise regularly.
If you eat 1,600 calories a day but do not lose weight, then you may want to cut back to 1,200 calories. If you are hungry on either diet, then you may want to boost your calories by 100 to 200 per day. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.