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So you've decided to lose weight. But how do you do it? There are many ways to lose weight, but the best method is to choose an eating plan that is healthy and balanced and that you can stick with in the long run.

As difficult as losing weight may seem, the real challenge is keeping the weight off. To be successful, you'll need to replace poor eating habits with healthy ones that are realistic and flexible enough to be followed for life.

Some diet programs promise weight reductions of more than two or three pounds a week, but such claims are not completely honest. Ten or more pounds in the first few weeks is possible, but that quick weight loss won't last.

Initially, weight reduction comes mostly from the loss of water and the breakdown of muscle protein, not fat. When you eventually replace these vital substances -- as will happen when you resume normal eating habits -- you are likely to regain the weight. Diets that promote transient weight losses can do psychological harm. Few things are more discouraging than watching a 10- or 20-pound weight loss evaporate into a 2- or 3-pound loss.

The National Weight Control Registry (NWCR) was established to document effective behaviors shared by those who successfully lose weight and keep it off. The NWCR found that those who successfully lost weight dropped an average of 66 pounds over 5.5 years. To achieve this, individuals not only adhered to a low-calorie, low-fat diet that included breakfast and closely monitored their weight and food intake, but they also engaged in high levels of physical activity.

That may sound difficult, but you can find motivation by learning some of the benefits of losing weight on the next page.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

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Reduce calories in and increase calories out.

Losing weight means changing the balance of calories in to calories out. If we eat more calories than we need, we can gain weight. If we eat fewer calories than we use, we can lose weight.

So start with good information: you need to know how many calories you should eat each day for your individual level of activity, and then you'll need to find ways to stay within your limits. Find out your personal daily calorie intake and fat needs. To lose weight, you must use up more calories than you take in. One pound is approximately 3,500 calories. To successfully and healthfully lose weightand keep it offmost people need to subtract about 500 calories per day from their diet to lose about 1 pound per week.

Educate yourself

Increase calories burned

Regular physical activity has so many proven benefits, such as to help control weight and blood pressure and decrease the risk for heart diseases and stroke. All healthy adults (ages 18 to 64) should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic physical activity (e.g., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g., jogging, running) every week. Additionally, you need on 2 or more days a week muscle-strengthening activities. Besides helping you lose weight, physical activity also improves the quality of life.

The amount of physical activity any individual person needs for weight loss can vary, but you will need to get both regular physical activity and follow a healthy eating plan to lose weight and keep it off. A good plan may include 30 to 60 minutes of moderate intensity aerobic physical activity, like brisk walking, done nearly every day. Find something you can do and find ways to enjoy it. Take a brisk walk or a jog with a friend or your dog. Enjoy a video that gets you moving.

Source: Adapted from ACSM's Guidelines for Exercise Testing and Prescription, Ninth Edition, and Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt- Glover MC, Leon AS. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43 (8):1575-1581.

You might even keep a fooddiary at first to help you learn how much you are eating and whether you're eating out of habit instead of real hunger. When you are aware of your roadblocks you can plan alternative choices. Remember to focus on your goal: feeling your best and living a healthy life. In the long run, you'll be so glad you invested in your health.

Last reviewed on 08/2014.

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The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.

7 a.m. Breakfast 9:30 a.m. Snack 12:30 p.m. Lunch 3:30 p.m. Snack 6:30 p.m. Dinner

Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed so digestive issues don't keep you up getting enough sleep will help you lose weight.

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Want to know a few tried-and-true ways to lose weight and finally shed those annoying excess pounds, and lose as much as 7 pounds in 7 days? If you dread the idea of quick #weight loss because the idea calls to mind cabbage soup, cleanses, detox shakes, endless crunches and hours on the treadmill, relax and take a deep breath, because I promise there's no cabbage involved. You can drop pounds fast without feeling like you're not living your normal life! If you follow these tips, you can lose weight fast, losing up to 7 pounds in 7 days! Are you ready to transform your life? Then read the fastest ways to lose #weight:

One #fast way to lose weight is to start creating your own from-scratch meals, like salads, shakes and soups. You can drop pounds and save #money by becoming your own healthy chef! This might sound small, but it's one of the #best ways to lose that 7 pounds in just 7 days. Let the week begin!

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Coconut Oil While The Digest Diet recommends keeping saturated fat intake to under 10 percent of total calories, one source sits at the top of the should enjoy list: coconut oil.

Why? This sweet, rich oil was shown to do some pretty nifty things for abdominally obese women in a 2009 study out of Brazil, including decreasing their waist circumference, increasing beneficial HDL (high-density lipoprotein) cholesterol and improving the ratio of bad LDL (low-density lipoprotein) to good HDL cholesterol. And in populations where coconut oil is commonly eaten, high cholesterol levels and heart disease are not common.

MUFAs In 2006, I uncovered exciting research suggesting that monounsaturated fatty acids, or MUFAs, helped people store less belly fat. Eating a diet rich in olives, olive oil, nuts and seeds, dark chocolate, and avocado has kept my belly lean and my energy up for years! These healthy fats are a mainstay of my diet.

PUFAs During my dive into the current research, I came across a small study from the Netherlands that suggests we should also enjoy polyunsaturated fatty acids, or PUFAs, found in fish and in many nuts and seeds. In this study, consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced calorie burn.

But one clarification: Our focus will be primarily on long-chain n-3 PUFAs, commonly known as omega-3s. Researchers theorize that the weight-loss benefits of omega-3s may be a result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity). I also love the fact that these healthy fats are associated with protection from cardiovascular disease and enhanced mood.

Learn more about The Digest Diet

Coconut Oil
While The Digest Diet recommends keeping saturated fat intake to under 10 percent of

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Introduction to weight loss

Whether you are trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple guidelines and putting them into practice can lead to weight loss without the aid of any special diet plans, books, or medications.

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

Everyone is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon the following:

For some people, due to genetic (inherited) factors or other conditions, the resting metabolic rate (BMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the more calories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.

Lifestyle and work habits partially determine how many calories we need each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day.

Medically Reviewed by a Doctor on 2/18/2015

Medical Author:

Melissa Conrad Stppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.

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On this page you will learn how to eat healthy. If you do this, you will lose weight without counting calories and feel better every single day.

Given that healthy eating can prevent serious diseases like obesity, type II diabetes and heart disease, this advice may save your life. Literally.

I dont like to put a label on my dietary advice. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like.

But if you want to label it, call it a Low-Carb, Real-Food based diet (LCRF).

Let me start by explaining a bit of terminology.

LCRF is not a diet. It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions.

This type of diet is proven to work better than the low-fat diet currently recommended by health authorities all around the world.

You should avoid the following foods as if your life depended on it (it does).

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Description

Lose It!

Join the millions of people who have lost weight using Lose It!. As the most successful comprehensive weight loss program, Lose It! makes it easy to choose how you want to lose weight. We give you all the tools you need to track food and exercise, plan meals, and stay motivated to make smarter choices and achieve your goal. Lose It! is weight loss that fits.

HOW IT WORKS

Getting started with Lose It! is easy. Simply download the app, tell us a little about yourself (or import your profile from the Health app) and we'll create a custom weight loss plan for you. Then start logging your food and exercise. There's no easier diet app!

SET YOUR GOALS & ACHIEVE THEM

Lose It! helps you set goals for weight loss, exercise, nutrition, blood pressure, sleep, and more! You set the goals, well help you with the plan to achieve them:

-Weight -Body Fat* -Hydration* -Sleep* -Steps* -Exercise (Calories, Minutes)* -NikeFuel* -Nutrients (Carbohydrates, Fats, Protein, Fiber, Sodium)* -Measurements (Neck, Hip, Waist, Bicep, Thigh, Chest)*

TRACK YOURSELF

Lose It! offers simple, easy-to-use tools for tracking what you eat and do:

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knowledge center home all about obesity how to lose weight How to lose weight is one of the most commonly asked health queries typed in to an internet search engine. The answer to this question is both simple and complicated at the same time. Putting it simply, you lose weight by consuming less energy each day than you burn - simple mathematics. However, the answer is also complicated, because maintaining the numbers' discipline is not as simple as it may sound. Some other factors are also involved in helping you lose weight, such as metabolism, hormones, your body type and lifestyle.

Most experts stress that physical activity is as important as dieting when people want to lose weight and to keep it off.

People lose weight for many different reasons:

Sports - some sportsmen and sportswomen will try to lose weight even though doctors would say their bodyweight is ideal. In some cases it might be to get better speeds, or as mentioned above, to be within a weight classification for a competition.

Losing too much weight - if you become underweight there are also certain health risks. Your chances of developing infections might increase, there is a risk of osteoporosis, reduced muscle mass and strength, and problems regulating your body temperature. There may even be a higher risk of death if your weight goes down a lot.

Related reading: "What are the 8 most popular diets today?"

Proponents of many diets say they are extremely effective and require no effort at all. Unless they have been proven to be so in scientific studies, it is not possible to know how really effective they are.

Daily recommended calorie consumption for males:

Age 31-50 Sedentary - 1,800 Moderately active - 2,000 Active - 2,200

Age 51+ Sedentary - 1,600 Moderately active - 1,800 Active - 2000 to 2,200

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How to Lose Weight and Keep It Off In This Article

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be toughand losing weight, even tougher. If youve tried and failed to lose weight before, you may believe that diets dont work for you. Youre probably right: most diets dont workat least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.

Successfully managing your weight comes down to a simple equation:If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

Well for one, weight loss isnt a linear event over time. When you cut calories, you may drop a pound or so each week for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight. And then the next week you dont lose anything at all. Thats because when you lose weight youre losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, youll need to continue cutting calories.

Secondly, while in essence a calorie is a calorie, your body reacts differently to different types of food. So eating 100 calories of high fructose corn syrup, for example, will have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but dont make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).

Thirdly, losing weight in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets may promise rapid results but theyre more likely to leave you feeling cranky and starving and losing more cash than weight. Finally, there are emotional aspects of eating that can trip you up. Many of us dont always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stresswhich can derail any weight loss efforts before they begin.

The good news is that by making smarter choices every day, adopting healthy lifestyle changes, and developing new eating habits, youll not only lose weight and be able to keep it off, youll also improve your outlook and mood and have more energy.

We arent born with an innate craving for French fries and donuts or an aversion to broccoli and whole grains. This conditioning happens over time as were exposed to more and more unhealthy food choices. A recent pilot study at Tufts University, however, suggests that its possible to reprogram your brains food cravings so that you hanker for healthier foods instead of high-calorie diet busters. In the study, a small group of subjects enrolled in a behavioral weight management program that emphasizes portion-control and education to change eating habits. After six months, brain scans revealed increased reward and enjoyment of healthy, low-calorie foods, and a decrease in enjoyment of unhealthy, higher-calorie foods.

While more research is needed to be conclusive, this is encouraging news for anyone whose weight loss efforts have been sabotaged by unhealthy food cravings. You can learn to enjoy healthy food!

While there is no one size fits all solution to permanent healthy weight loss, the following guidelines are a great place to start:

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