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Weight Reduction - How Much Weight To Lose
Obesity Patients to Lose 5-10 Percent of Body Weight. Otherwise 1-2 Pounds Per Week
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How to Reduce & Maintain a Healthy Weight

Weight Reduction

How Much Weight Should You Lose?

Leading experts in obesity now recommend that individuals try to lose five to 10 percent of body weight. If you are overweight, losing five to 10 percent of body weight and keeping it off is a realistic goal. It helps to reduce your risk for disease and improves high blood pressure and high blood cholesterol. Once you reach this goal, you can determine if you need to lose more weight and set new goals.

Setting Goals for Weight Reduction

Gradually reducing weight by losing one to two pounds per week is a safe and healthy strategy and may help you keep the weight off for the long-term. A combination of cutting back on the number of calories you eat and increasing exercise can help you achieve a one to two pound per week goal. In general, reducing 500 calories per day results in a 1 pound per week weight loss, and 1000 calories per day, a 2 pound per week reduction.

If you are obese or have serious health problems associated with obesity, you may need a more aggressive approach. In such cases, a doctor's supervision is necessary for safety and effectiveness.

What Weight Reduction Treatments are Available?

There are several different types of effective treatment options including: dietary therapy, physical activity, behavior therapy, drug therapy, combined therapy and surgery. Health professionals that can assist in determining the most appropriate treatment for you include: physicians, nutritionists, exercise physiologists, psychologists and bariatric surgeons.

Weight Reduction - Behavior Therapy

Behavior therapy involves changing diet and physical activity patterns to new behaviors that promote weight control.

Behavioral therapy strategies for weight loss and maintenance include:

  • Recording diet and exercise patterns in a diary.
  • Identifying high-risk situations (eg. having high-calorie foods in the house), or 'trigger situations' (eg. certain social events) and consciously planning how to cope with them.
  • Rewarding specific actions, such as exercising for a longer time or eating less of a certain type of food.
  • Changing unrealistic goals and false beliefs about weight loss and body image to realistic and positive ones.
  • Developing a social support network (family, friends or colleagues) or joining a support group that can encourage weight loss in a positive and motivating manner.

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