This subsection contains general health information, such as a dietary guideline for achieving a healthful diet, what to consider when choosing a weight loss program, what kind of physical activities to use, what kind of food to shop for and small comparison between fat free food and regular food.

We designed this subsection in the following format:

If you need to lose or maintain your current weight, the following tips can help you achieve your goal.

Following a dietary guideline

Selecting a weight loss program

Guide to physical activity

Eating fat free of reduced fat in excess leads to weight gain

What kind of food to shop for?

Following a dietary guideline

Use the following dietary guidelines to achieve a healthful diet:

1. Always eat a variety of foods to obtain the energy, protein, vitamins and fiber needed for a good health.
2. It is necessary to balance physical activity and the food consumed to maintain or improve your weight, as well as to reduce the chance of having a heart attack, high blood pressure and even certain cancers.
3. It’s important to choose diets moderate in sugars, as they contain less calories than diets containing lots of sugar.
4. It’s vital to choose diets moderate in salt and sodium. By doing so, you will reduce the risk of having high blood pressure.
5. Drink alcoholic beverages in moderation since they supply more calories and fewer nutrients.

• Beer (1 regular can) 150 cal
• Wine, dry, 5 fl. oz. (142 ml) 100 cal
• Liquor, 1-1/2 fl. oz * (30-15 ml) 100 cal

* A mixer such as soft drink will add more calories

1. Your diet should include plenty of grain products, vegetables and fruits since they provide the needed vitamins, minerals, fiber and complex carbohydrates in addition to helping lower your fat intake.
2. Most of all choose a diet low in cholesterol and fat, especially saturated fat, to reduce your risk of a heart attack and certain types of cancer.

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Selecting a weight loss program

Professionals agree that the best way to reach a healthy weight is to follow a sensible eating plan and engage in regular physical activity.

Weight loss programs encourage healthy behaviors as they help you lose weight and maintain it over time.

Upon deciding to adopt a weight loss program, you should take the following into consideration:

1. Choose a program that teaches you how to permanently change your eating habits and lifestyle factors.
2. Regular physical activity is a must.
3. Consult a physician if you are planning to lose weight by following a special formula diet, such as a very low-calorie diet. An exam & follow up visits are needed to check the progress of the program.
4. The chosen program should consider your food likes /dislikes and your lifestyle.
5. The program should make you lose weight slowly and steadily, about 3/4 to 2 pounds/week (340 gr. to 910 gr. /week) and no more than 3 pounds/week (1.360 kg/week). Weight loss may be faster at the start of the program.

* Remember: - Quick weight loss methods don’t provide lasting results.

- Weight loss methods relying on diet aids like drinks, prepackaged foods, or diet pills don’t work in the long run.

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Guide to physical activity

An increase in physical activity is an important part of your weight management program. Sustained physical activity is most helpful in the prevention of weight regain. In addition, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone. Start exercising slowly and gradually increase the intensity. Trying too hard at first can lead to injury.

Your exercise can be done all at one time, or intermittently over the day. Initial activities may be walking or swimming at a slow pace. You can start out by walking 30 minutes for three days a week and can build to 45 minutes of more intense walking, at least five days a week. With this regimen, you can burn 100 to 200 calories more per day.

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Eating fat free of reduced fat in excess leads to weight gain

A calorie is a calorie whether it comes from fat or carbohydrate. Anything eaten in excess can lead to weight gain. You can lose weight by eating fewer calories and by increasing your physical activity. Reducing the amount of fat and saturated fat that you eat is one easy way to limit your overall calorie intake. However, eating fat-free or reduced-fat foods isn't always the answer to weight loss. This is especially true when you eat more of the reduced fat food than you would of the regular item.

Take a look at this table and see how eating fat free products in excess can lead to weight gain:

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What kind of food to shop for?

In this world of fast food and growing problems of weight gain, it is imperative to start shopping for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:

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