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People are urged to create a weight-management plan that includes both a well-balanced diet and other healthy lifestyle changes, such as developing a regular exercise plan. Incorporate changes and activities that take one’s own preferences into account. A person is less likely to stick with a new plan if it relies on depriving oneself of enjoyable foods and activities or engaging in unpleasant sacrifices.

In designing a well-balanced diet, follow guidelines established in the Food Guide Pyramid, DASH diet and heart-healthy diet models. These guidelines emphasize eating a variety of foods in moderation from the six basic food groups, which are:

• Bread, cereal, pasta and rice (especially whole grains)
• Vegetables
• Fruits
• Milk, yogurt and cheese (preferably fat free or low fat)
• Meat, poultry, fish, dry beans, eggs and nuts (preferably lean or low fat)
• Oils
  
  

  

There also should be flexibility in the diet to occasionally reward oneself with a small treat that may be less healthy, but a treat is relatively harmless when enjoyed on occasion.

There are three nutrient categories that supply calories to the body – carbohydrates, proteins and fats. Alcohol also supplies calories. Cutting back on fats and alcohol can help aid healthy weight goals because these substances provide more calories than carbohydrates and proteins. Vitamins, minerals and water are nutrients that do not provide any calories to the body.

Poor eating habits should be weeded from one’s life. In particular, try to eliminate habits such as eating when bored or snacking while watching television. Concentrate on planning regular meal times in which food is consumed from a plate rather than pulled out of packages. People who travel a lot or find themselves eating frequently in restaurants are urged to identify foods ahead of time that are healthier.

Proper weight management is not restricted simply to one’s diet. Regular physical activity is a crucial component of effective weight management. It also offers numerous health benefits, including lowering blood pressure, cholesterol, and the risk of cardiovascular diseases.

Emotionally, exercise can relieve stress, reduce depression and boost self-esteem. In addition, people who exercise often find they have reduced appetites, particularly after working out. Many studies have repeatedly shown that developing a healthy diet along with regular exercise is far more effective than dieting alone for weight loss.

The goal is to lose weight and tone up the entire body – exercise plans that aim at a particular area of the body (so-called “spot reducing”) do not work. While it is possible to lower your level of total body fat, you cannot target your weight loss to one specific area of the body, such as the abdominals or the thighs.   

Experts typically recommend that people get at least 30 minutes or more of moderate physical activity on most days of the week, and preferably on each day of the week. Ideally, this regular physical activity will include aerobic exercise (e.g., walking, jogging or swimming) as well as stretching and strength-training exercises (e.g., weight lifting or calisthenics). This type of exercise can burn significant calories.

However, even simple activities such as gardening, vacuuming and brisk walking can make an important contribution to an overall health and a more active lifestyle. To increase the odds of success, choose enjoyable activities.

Men over the age of 40, women over the age of 50 and people with chronic health problems should not begin a rigorous exercise program without first consulting a physician.

Examples of activities and the number of calories they burn in one hour of continuous exercise are as follows:

When establishing a weight management plan, it is best to set small, realistic, specific and action-oriented goals. This will make the plan more attainable, and achieving this series of smaller, short-term goals eventually will pay off in the form of realized larger goals. It is important to make all goals flexible to allow for slips and failures. In this sense, a goal of walking for 15 minutes, five days a week is more likely to lead to success than a goal of walking for 15 minutes every day.

Tackle each goal gradually or one at a time. Experts say that it takes approximately six months to exchange one old unhealthy habit for a new healthier one.

People are urged to periodically re-evaluate their plan and to redesign the plan or individual goals as circumstances dictate. This may include a follow-up visit with a physician or dietitian who helped define these goals initially.

Support groups, exercise partners or friends with similar goals can be great sources of motivation and help keep a weight management program on track.

Keeping a food diary and activity log for a few days may be helpful. Journaling can help to track or identify situations, behaviors or habits that may undermine weight management efforts. Starting in the morning, write down all foods and drinks consumed throughout the day. Write down what and how much was eaten, as well as the time it was eaten. It is best to make these entries immediately after a meal rather than relying on memory later.

Use the diary to keep track of feelings and circumstances that surround eating by asking questions such as:

• How did I feel prior to and during eating?
• Was I hungry, comfortable or full prior to eating?
• What was I doing while eating (e.g., watching TV, talking on the phone)?