Strategies to Lose Weight Safely

People who are overweight or obese should aspire to lose weight not just to lower their risk of developing conditions such as cardiovascular disease and diabetes, but to improve their overall lifestyles and well-being.

Recognizing what contributes to a healthy weight loss and adhering to a reduced-calorie, nutritionally-balanced plan could help people change their behaviors to stay on track and meet their goals.

The USDA recommends the following breakdown that could help people determine portion sizes of a healthy nutritious meal:

• A serving of protein—one palm

• A serving of vegetables—one fist

• A serving of fats—one thumb

• A serving of carbs—one cupped hand For older adults each meal should consist of 45-65% carbohydrates (including vegetables), 10-35% of protein, and 20-35% of fats; it could be used as a guideline and will vary based on the person’s physical activity and lifestyle.

Implementing small changes in one’s life is an important component of successful weight loss strategy.

Avoiding fad diets and making a permanent commitment to being physically active and eating healthy will help with long-term weight loss and keeping it off for good.