Losing Weight the Healthy Way

Hey Everyone - this is an article from my Health Insurance provider. I think it has some valuable information for those of us trying to lose weight, so I thought I'd post it for everyone.
Good Luck to all! :drinker:


Lose weight, not just money
By Michael W. Rosen, M.D.

Quick. That's a nice word. Easy. There's another good one. Put them together and the combination is nearly irresistible — especially when it's used to describe ways to lose weight.

But, in reality, losing weight requires both time and effort. Don't trust any claim that tells you otherwise.

Myth busting
Consider the truth behind these too-good-to-be-true claims:

"Lose weight without diet or exercise." Too bad, but it doesn't work this way. The only effective way to reduce weight and keep it off is by cutting back on calories and increasing exercise.

"Eat whatever you like and still lose weight." Diet pills and other products may curb your appetite so you'll end up eating less. But, you'll have better luck over the long term if you make smart food choices. For example, choose healthful fruits and vegetables so you'll be less hungry for sweets and high-calorie snacks. And, don't wait to eat until you're so ravenous that you grab the closest convenience or fast foods.

"Lose 30 pounds in 30 days." Products that promise super-fast weight loss generally don't work, and they're often dangerous if they do. Losing too much weight too fast can harm your health.

"Try our miracle diet patch or cream!" Nothing you put on your skin will make you lose weight.

"Lose pounds permanently!" For that, you'll need to make changes in your diet and exercise habits — and stick to them.

Lose weight the right way
Slow and steady wins the race. And, the same is true for losing weight. Doctors and dietitians agree that the most healthful way to lose weight is by shedding no more than a pound or two a week. To do that, your doctor probably will recommend that you:

1. Find the right balance between calories eaten and calories burned. In addition to diet changes, exercise will play a key role.
Get at least 30 minutes of moderate physical activity on five or more days — or 20 minutes of vigorous physical activity on three or more days — each week.
Increase the amount or intensity of your physical activity.
Do muscle-strengthening exercises at least two days each week in addition to your physical activity routine.

2. Exercise at the right level. Your doctor can help you choose the best activities and intensity levels.
Moderate activity increases your heart and breathing rates but still allows you to carry on a conversation without difficulty.
Vigorous activity increases your heart and breathing rates to the point that conversation is difficult or broken.

For safety's sake, be sure to check with your doctor before significantly increasing your activity level.


Dr. Michael Rosen is UnitedHealth Group's clinical lead in developing comprehensive oncology disease management solutions. During his 10 years with the organization, he also has contributed to clinical education and quality initiatives. Dr. Rosen's medical experience includes nearly two decades in the active practice of internal medicine and hematology, in which he holds board certifications. In addition to his clinical skills, he trained as an epidemiologist with the Centers for Disease Control and Prevention (CDC) and served as an epidemic intelligence service officer with that organization for several years.