Maintaining a Healthy Weight

An estimated 50 million Americans will go on diets this year. Perhaps 5 percent of that number will be able to keep the weight off in the long run. Managing your weight plays a vital role in achieving and maintaining good health while enhancing the quality of your life. Effective weight management involves behavior modification, which is a life-long commitment that is achieved through proper food choices and regular physical activity.

Your healthy weight is going to differ greatly from anyone else's. There are a variety of factors that influence your weight, including your genes, physical activity, age, dieting history, and the foods you eat. Losing weight requires burning more calories than the body takes in, by either reducing caloric intake or increasing caloric expenditures, or preferably both. Successful weight management depends on sensible goals and expectations. The more sensible your goals, the more likely your chances are of keeping the weight off.

Overweight and obesity have been associated with increased risk of developing such conditions as high blood pressure, Type 2 diabetes and coronary artery disease. Several other factors, such as medical history, can increase your health risk. You should always seek the advice of a physician before attempting to start a weight management program. He can assist you in finding the options that are best suited to you.

If you are overweight, you should lose your excess weight gradually at a rate not exceeding two pounds per week. If weight loss is more rapid, it should be under a physician's supervision. To be successful, your weight loss and management regime should address all of the factors that influence your weight. Due to the complexity of weight loss, gain and maintenance, promises of quick and effortless weight loss are worthless. The use of products and programs that promise permanent results without permanent changes in your lifestyle offer false hopes and may not be safe.

To achieve gradual weight loss, you should first check with your doctor. Make sure that your health status is secure enough to allow for lowered caloric intake and increased physical activity. Follow a calorie-reduced, but well-balanced diet that includes at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. Make time in your day for some form of physical activity. Even something as simple as taking the stairs instead of the elevator at work can make a difference and save your life.

Being underweight can have an effect on your health also. A physician will be able to help you determine a healthy weight and how to achieve it. It is important to consider the health problems associated with being underweight, heart problems, lowered resistance to infection, chronic fatigue, anemia, depression and other illnesses. These illnesses can all be prevented with healthful eating and regular physical activity.

By making positive changes in your habits, including eating and physical activity, you can help yourself achieve long-term health and lifelong weight management.