weight loss program

Before you begin a weight loss program, see your primary health care provider for advice about your overall health risks and the weight loss options best for you. Health experts agree that the best way for most adults to lose weight and improve their health is to modestly cut calories, eat a balanced diet and be physically active each day. Depending on your health and weight, your primary health care provider may recommend additional methods, such as medication or surgery, which carry greater risks. Consider all your choices seriously.
A sensible program encourages you to follow advice from the Dietary Guidelines for Americans, such as eating at least five daily servings of fruits and vegetables, and choosing grains (including whole grains), lean meats and low-fat or fat-free dairy products.
People usually do best when they reduce their usual calorie intake or increase the calories they use by about 500-1000 calories per day. This allows you to eat enough for good nutrition and, if followed daily, helps you lose about 1 to 2 pounds a week. For diets under 1500 calories, be sure to check with your health care provider to make sure you meet all your nutrient needs. Including low-calorie snacks in your meal plan may help prevent you from becoming so hungry that you end up overeating or binging.
Some methods for losing weight are riskier than others. Diets that require drastic food restriction should be under the supervision of a physician. Get details about side effects or risks that can occur from using the product or service. Check with your primary health care provider before you take prescription or over-the-counter weight loss drugs or other products that are part of the weight loss
program. Steer clear of harmful "self help" weight loss tactics, such as smoking, fasting, purging, or abusing laxatives.

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