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Weight Loss Guide
Advice About Water, Exercise and Weight Control
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Tips for Healthy Weight Management

Weight Loss Guide

Weight Loss Should Mean Fat Loss, Not Water Loss

Even modest rates of weight loss involve water loss. Approximately 25 percent of all weight lost is water. However, many diets and diet supplements make ridiculous weight loss claims - in some cases up to 20 pounds per week! Do not be seduced by this weight loss claims. All they offer is fast WATER loss. This water-weight loss will be regained very quickly and your health may be damaged. The most fat loss that the average body can sustain is about 2-3 pounds per week. The rest will be either water loss or a combination of muscle and water weight.

Exercise Boosts Weight Loss and Helps Weight Maintenance

Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of water, muscle and other nonfat tissue. Following a weight-loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. Research shows that people who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet.

Exercise Boosts Weight Loss Health

The human body loses weight best when in good physical and mental health. Regular physical activity is important to help you lose weight and build an overall healthy lifestyle. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress.

Physical Activity for Weight Control - Regular Routine

Any type of physical activity you choose to do - vigorous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work - will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a regular part of your daily routine.

Best Exercise for Weight Loss and Health

  • For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of vigorous physical activity three or more times a week and some type of muscle strengthening activity, such as weight resistance, and stretching at least twice a week.
  • However, if you are unable to do this level of activity, you can improve your health by performing 30 minutes or more of moderate-intensity physical activity over the course of a day, at least five times a week.
  • When including physical activity in your weight-loss program, you should choose a variety of activities that can be done regularly and are enjoyable for you.
  • Also, if you have not been physically active, you should see your doctor before you start, especially if you are older than 40 years of age, very overweight, or have medical problems.
  • See also Weight Issues - Weight Loss Health Articles - Weight Loss & Diet Articles Weight Loss Data

Behavior Change Necessary for Weight Loss

Behavior change focuses on learning eating and physical activity behaviors that will help you lose weight and keep it off. The first step is to look at your eating and physical activity habits, thus uncovering behaviors (such as TV watching) that lead you to overeat or be inactive. Next you'll need to learn how to change those behaviors.
See also: Obesity Treatment

Weight Loss Support

Getting support from others is a good way to help you maintain your new eating and physical activity habits. Changing your eating and physical activity behaviors increases your chances of losing weight and keeping it off. For more information on behavior change, consult a weight-loss counselor or refer to Books on weight-loss, diet and nutrition in your local library.

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