While summer brings many good things, for some it means the dreaded swimsuit season and thoughts of dieting. Every day Americans are bombarded with "new" weight loss programs and miracle diet plans. The truth, however, is simple. To reach a healthy weight, you need to develop a healthy eating plan with an emphasis on whole (nonprocessed) and fresh foods (vegetables and fruits). You also will need to engage in regular (preferably daily) physical activity such as exercise classes, walking, swimming, dancing and biking.

If you are considering a weight loss program that you have heard about or a friend has started, consider the following guidelines provided by the United States Office of Women's Health.

Weight loss programs should encourage healthy behaviors that help you lose weight and that you can maintain over time. Safe and effective weight loss programs should include:

• A healthy eating plan that reduces calories but does not rule out specific foods or food groups.
• Regular physical activity and/or exercise instruction.
• Tips on healthy behavior changes that also consider your cultural and social needs.
• Slow and steady weight loss of about 3/4 to 2 pounds per week and never more than 3 pounds per week. (Faster weight loss will be harder to keep off permanently.)
• A plan to keep the weight off after you have lost it.

• Know that a diet is not a temporary "fix." Find your path to better health and commit to it.
• Eat less calories by eating less fat, sugar, simple carbohydrates and processed foods.
• Do not belong to the clean-your-plate club, especially in restaurants.
• Move your body. Try for at least 30 minutes a day of physical activity. Walk. Dance. Bike. Garden. Swim.
• Measure your steps. Wear a pedometer and aim for 10,000 steps each day.
• Beware of emotional eating. Find healthy ways to cope. Seek help.
• Get support. Join a group. Ask family and friends for help. Find an exercise partner.
• Aim for 6-8 servings of vegetables and fruits every day.
• Consider the occasional use of meal replacement products such as soy shakes or fruit smoothies with no added sugar or fats.
• Drink lots of water every day. Aim for 8 glasses a day. Limit or eliminate alcohol and caffeine.
• Join an exercise class. Learn martial arts. Take a dance workshop.
• Lose weight slowly (1/2 to 2 pounds per week). Chances will be better for not gaining it back.
• Reward yourself for achieving health. Set goals, and when you meet them, treat yourself to something special.

Remember to always check with your healthcare provider before changing your diet or starting an exercise program. You should always discuss your weight loss goals with your healthcare provider who can make suggestions and ensure your good health throughout the dieting process.

St. Luke's Hospital offers a number of fitness and weight management programs and classes, as well as personal fitness training and one-on-one nutrition counseling. For more information, visit www.stlukes-stl.com (go to Classes & Events) or call:

Add Comment