Winning Weight Loss Strategies
Updated: July 28, 2007
Despite the daily claims of new weight-loss plans, the basic truths about how to lose weight haven’t changed.

Calories count. The key to successful weight loss comes down to managing calories. Your energy needs to vary according to your activity level, body size, sex and age.

:


1,600 – Most women and some older adults
2,200 – Teenage girls, active women and most men
2,800 – Teenage boys and active men
To lose weight, deduct 250 to 500 calories each day and add exercise and activity time.

Portion sizes are important. In the world of supersized food portions, you may underestimate how much you eat. Read food labels, noting the serving size and number of servings listed.

Exercise and activity are crucial. Physical activity burns calories. It also promotes the loss of body fat and development of muscle. Strive for a total of at least 30 minutes of moderate-intensity physical activity most days of the week. Maintaining weight loss may require an hour a day of activity, according to Donald Hensrud, M.D., Mayo Clinic.

Fruits and vegetables help you feel full. Fruits and vegetables contain more water and fiber, so they fill you up. Eating them can reduce your cravings for sweets and junk foods. Leave off the butter and sauces, and choose fresh fruit or packaged fruit with no added sugar.

Moderation works. Eliminating all of your problem foods, such as sweets, will just increase your cravings. So plan for these special foods, but remember to limit how often you eat them and how much you eat.

Long-term thinking pays off. Gradually find healthy foods and physical activities you enjoy. If you enjoy your lifestyle changes, you can enjoy lifetime weight management rather than a short-term diet.


© 2007 Mayo Foundation for Medical Education and Research. All rights reserved. Terms of use. "Mayo," "Mayo Clinic," "MayoClinic.com" "The Mayo Clinic Plan," "Mayo Clinic Healthy Weight Pyramid" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research."

I thought this was an interesting article, Dear Editor. Calories still do count. :) I also found it interesting that the average amount of calories for adult women was about 1600 calories. I always wondered about that, and now I have the answer. :) I also believe it’s important to practice moderation and get a controlled sized portion of a treat from time to time. :)

Good advice, Annette. I miss your sprinkles of joy in our challenge from time-to-time, and I'm one of the members whose hustle/bustle tends to limit his posts to the challenge thread for the most part. However, I remain very proud of you, and find joy in your efforts of trying to bring the rest of us over to the maintainers thread. :rain:

-=Mike

Thanks Mike, for the nice compliment. :) I’m happy that I was able to bring sprinkles of joy. :) My schedule has been hectic, lately so I have not posted on the challenge threads for a while now. But, I do look at the Challenge Progress Threads to see how you all are doing. Most of all I think and pray for the members here at “Grace”. I pray that the Holy Spirit will continue to guide us as we travel the weight loss/maintenance journey to meet our goals. I also, pray that the Lord will continue to strengthen us and give us the godly desires of our hearts.

And remember, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. (Galatians 6:9) :)

:god: