what characteristics are the most important part of a safe and effective weight loss program

Safe and successful weight-loss programs should include behavioral treatment, also called lifestyle counseling, that can teach you how to develop and stick with healthier eating and physical activity habits—for example, keeping food and activity records or journals

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What is the most important component of an effective weight-loss program?

4Weight-Loss and Maintenance Strategies The most important component of an effective weight-management program must be the preventionof unwanted weight gain from excess body fat. The military is in a unique position to address prevention from the first day of an individual's military career.

What are some safe and successful weight loss programs?

Safe and successful weight-loss programs should include. behavioral treatment, also called lifestyle counseling, that can teach you how to develop and stick with healthier eating and physical activity habits—for example, keeping food and activity records or journals.

What should I look for in a weight-loss program?

Weight-loss program staff should be able to answer questions about the program’s features, safety, costs, and results. Find out if the program you’re interested in is based on current research about what works for reaching and maintaining a healthy weight.

What is the most important factor in maintaining a healthy weight?

Physical activity. Daily physical activity is key to successful weight maintenance; it is the factor cited as the most important in maintaining weight loss by the majority of individuals in the National Weight Loss Registry (Klem et al., 1997).

What is the most important key to a successful weight loss program?

Exercise Every Day Exercise is key to maintaining your weight loss and it's probably more important than diet. On average, people in the Registry exercise between an hour and an hour and a half a day.

What are the most important factors in weight loss and successful weight management?

10 tips for successful weight lossEat varied, colorful, nutritionally dense foods. ... Keep a food and weight diary. ... Engage in regular physical activity and exercise. ... Eliminate liquid calories. ... Measure servings and control portions. ... Eat mindfully. ... Stimulus and cue control. ... Plan ahead.More items...

What is the most important part of weight loss?

Calorie balance is the most important element in weight loss. As the Centers for Disease Control and Prevention puts it: “If you are gaining weight, you are eating more calories than your body is using.” Calories play a big role in controlling your weight.

What are the 3 three key components of a successful weight loss program?

Each different aspect of the weight loss plan targets the goal in a different way. The three main categories that will lead you to your goal are a proper nutrition plan, an exercise routine, and a support system.

What are the characteristics of an effective weight management Programme?

The 7 Components of a Successful Weight Loss PlanReasonable weight loss expectations. ... A diet that fits with your preferences. ... Keeping your favorite foods. ... Focus on changing both eating and activity patterns. ... Tracking your weight. ... Tracking your diet. ... Accountability and support over the long-term.

What is the best strategy for successful weight management?

OverviewExercise often: Studies prove that people with high activity levels are more likely to maintain their weight loss than others who are not as active. ... Eat a healthy breakfast daily. ... Stay hydrated. ... Eat whole foods. ... Eat responsibly and mindfully. ... Plan your meals ahead of time. ... Get cookbooks. ... Decrease screen time.More items...•

What are three characteristics of a sound weight loss program?

What are three key characteristics of a sound weight-loss program? Wide variety of low-calorie, bulky foods. Strives to change poor eating habits. Stresses regular physical activity.

What would be the aim of a successful weight loss Programme?

Goals of Weight Management/Treatment Maintain a lower body weight over long term. The general goals of weight loss and management are: • At a minimum, to prevent further weight gain. To reduce body weight if prescribed. To maintain a lower body weight over the long term.

What is crucial for weight loss?

Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss. Adults should try to get at least 40 minutes of moderate to vigorous level physical activity at least 3 to 4 times per week. Diet and exercise are vital strategies for losing and maintaining weight.

What are the 5 parts of a weight loss plan?

The 5 Components of Fat LossFood Intake. Food intake, or diet rather, is the component that will either make you or brake you as far as fat loss goes. ... Cardio Respiratory Training. ... Supplementation. ... Resistive Training. ... Personal Assistance. ... Resources to Help with Fat Loss:

Which three factors contribute the most to a successful long term weight loss and maintenance plan?

Important components of a successful long-term weight loss include: controlling calorie intake. modifying problem behaviors. engaging in regular physical activity.

Which of the following is an effective strategy for keeping with a diet plan?

Which of the following is an effective strategy for keeping with a diet plan? Switching from whole milk to skim or low-fat milk is usually an appropriate dietary change.

What are the main factors of weight loss?

If you rarely exercise and can eat high-calorie foods without gaining weight, then the chances are that you have a low genetic disposition towards obesity.Race or ethnicity. ... Age. ... Sex/gender. ... Diet. ... Physical activity/exercise. ... Where you live and work. ... Family habits and culture. ... Sleep.More items...•

What is the most important factor in weight fat loss quizlet?

The most important factor for loss of body fat is total energy expenditure, regardless of the nutrient source.

What factors help weight loss?

8 Factors that Affect Weight LossEat Empowered. Diet isn't the be-all, end-all, but it's definitely the starting point, whether you're setting out to lose pounds or simply maintain a healthy weight. ... Sweat Often. ... Drink Up. ... Sleep Deep. ... Stress Less. ... Nurture Yourself. ... Love More. ... Live Consciously.

What are the factors responsible for weight loss?

6 Factors That Can Make Losing Weight Even HarderLack of sleep. Your health suffers when you're sleep-deprived, and lack of sleep can affect your chances of losing weight, too. ... Yo-yo dieting. ... Balancing gym time with meal-planning time. ... Aging. ... Medications. ... Genetic influences.

How many different weight loss programs are there?

It can seem like there are a million different weight loss programs, and that new diet plans and exercise programs pop up every day. How do you know which one to pick? The good news is that researchers have identified the types of weight loss programs that can help you succeed at losing weight (and keeping it off!). For your best chance at success, look for a program that includes these 7 components.

Why is exercise important for weight loss?

Exercise is a major driver of weight maintenance. That is, being active can help prevent you from regaining weight once you’ve lost it .

Why is it important to set realistic goals for weight loss?

Setting realistic goals for weight loss is important. Successful diets involve slow and steady changes. An even more important goal is weight loss maintenance and prevention of weight regain. The ideal weight loss maintenance diet should be continuous and easy to comply with. Eating high-quality fats and carbohydrates in the setting of a balanced diet cannot only promote weight loss, but also prevent coronary heart disease, diabetes, and other diseases.

What is the physiological response to weight loss?

The physiological response to weight loss is resistance to further weight loss through a compensational biological adaptation expressed as a shift in hormone balance related to appetite regulation, a decline of resting energy expenditure and a reduction of diet-induced thermogenesis [24,25]. Diet-induced weight loss has been associated with increased levels of orexigenic hormones (ghrelin) and reduced levels of anorexigenic hormones (leptin, peptide YY, cholecystokinin) [26]. The effects of weight loss on postprandial secretion of gastrointestinal satiety hormones remain controversial [26]. Furthermore, it has been shown that a weight loss of 10% may lead to a reduction of total energy expenditure by 550 kcal/d [27]. Among all the implicated mechanisms, the increased drive to eat after weight loss is, in fact, several-fold larger than the corresponding adaptations in total energy expenditure, and potentially represents the main driver of weight regain [28,29]. Of note, these adaptations may persist for up to a year after the initial weight loss and may often lead to relapse [30]. As a result, only around 20% of obese patients can preserve and stabilize the weight loss effect in the long-term (data from National Weight Control Registry) [31]. In detail, more than half of dieters regain most of their weight loss within the first 12 months and less than one-third can avoid weight regain over a three-year period [32,33].

How much energy is needed for hypocaloric diet?

Conventional Hypocaloric Diets. Conventional hypocaloric diets typically aim at reducing daily energy intake by 500–750 kcal. This energy restriction is usually achieved by diets of 1200–1500 kcal/d for females and 1500–1800 kcal/d for males [45].

What is intermittent diet?

Intermittent energy restriction (IER) is based on the intermittent restriction of food intake, with shifts between periods of reduced energy intake and periods of unrestricted feeding [92,93]. The most commonly studied regimens of IER are those of energy restriction on two consecutive days per week, alternate day energy restriction by 60–70%, and complete fasting on alternate days (intermittent fasting, IF) [92]. Reviews in the field of intermittent dieting reveal the lack of high-quality evidence to support the superior or equal long-term safety and efficacy of intermittent diets compared to conventional diets with continuous energy restriction [94]. The few available randomized studies comparing intermittent with continuous hypocaloric diets in overweight and obese patients, report equal efficacy in terms of weight loss for a period up to 6 months [95,96,97]. To date, no studies suggest that intermittent diets can prevent weight gain in normal-weight individuals. Furthermore, data regarding the impact of intermittent diets on ectopic fat stores, adipocyte size and adipose tissue function, fat-free mass, insulin resistance and metabolic flexibility in humans, are scarce and heterogeneous [98]. Of note, some studies in animal models and normal-weight humans have shown detrimental effects of intermittent diets on metabolic homeostasis, raising safety concerns and the need for further investigation [96,99]. IER is generally preferable compared to complete intermittent fasting, due to its higher compliance, lower stress response and milder metabolic fluctuations (free fatty acid and ketone fluxes) [92].

What is a healthy diet?

In general, scientific evidence about what constitutes a healthy diet is both consistent and straightforward: a healthy diet is a varied diet rich in fruits, vegetables, whole-grain products and high-quality proteins and poor in added sugar, refined grains, and highly-processed foods. People who make the above dietary choices may find it easier to control their body weight without necessarily counting calories or limiting portion sizes daily. Physical activity and energy expenditure play also an important role in weight loss since sedentary individuals need to reduce their energy intake even when consuming a healthy diet to achieve and maintain weight loss. Most importantly, the best diet is a diet that people can comply with for a long period of time without significant weight regain, so whatever facilitates this effort is greatly appreciable.

How long can you use a formula diet?

It is important to note that formula diets are intended for short-term use of maximum 12 weeks and should be always applied in carefully selected patients under continuous medical supervision and accompanied by sufficient education and psychological support. If the above requirements are met, formula diets may deliver significant weight loss and maintenance with concomitant health benefits in terms of metabolic profile and symptomatic improvement in several subgroups of patients, such as patients with diabetes [82], osteoarthritis [83], obstructive sleep apnea [84], psoriasis [85], and more commonly, in the pre-operative period of morbidly obese patients who are planned to undergo bariatric surgery, since the reduction of liver size achieved by VLCDs may facilitate surgical manipulations [86].

How does protein affect weight loss?

In high-protein diets, protein contributes by 20–30% to the total daily energy intake [64]. It has been suggested that such diets may deliver a greater weight loss than lower-protein diets (15–20%) due to their satiety-promoting effects and lean body mass preservation, in addition to relatively increased diet-induced thermogenesis [65,66]. Clinical intervention studies have shown that an ad libitum high-protein diet in overweight people may lead to a weight loss of 3.8 kg in a six-month weight loss program by enhancing satiety, as opposed to a high-carbohydrate diet [67]. It has been also demonstrated that an energy-restricted, high-protein diet may provide equal or even greater weight loss and metabolic benefits compared to a high-carbohydrate diet in obese women [68]. Furthermore, weight loss studies in overweight women have shown that diets with a high dietary protein to carbohydrate ratio may exert beneficial effects on body composition, blood lipid profile, and glucose homeostasis. These benefits may be partly mediated by effects on satiety and a lower glycemic load due to lower carbohydrate intake [69,70]. A higher protein intake during weight loss may also prevent some of the inevitable loss of lean body mass and may thus enhance insulin sensitivity [71,72], although this has not been observed at a very low energy intake [73]. In overweight men and women with either insulin resistance or type 2 diabetes, a high-protein weight loss diet (28–30% protein from mixed sources) was shown to enhance fat loss by 1–2 kg over 12 weeks, particularly in women, compared with an isocaloric high-carbohydrate diet [74,75]. Taken together, higher-protein diets may facilitate weight loss when compared to lower-protein diets in the short-term (up to 6 months), but longer-term data are limited and inconsistent [66]. The optimal amount and sources of dietary protein remain also controversial. Animal-derived proteins may be positively associated with obesity and weight gain as shown in longitudinal prospective studies, while plant-derived proteins may be protective for the development of obesity [19,20]. Furthermore, dietary patterns high in protein may vary in saturated fat and nutritional composition, and concerns have been raised regarding the effects of high-protein diets on serum lipids and subsequent cardiovascular disease risk [76]. In addition, high-protein diets and especially animal-derived proteins may pose an increased risk of nephrolithiasis, diabetes mellitus and atherosclerosis, as well as progressive kidney damage in susceptible individuals [77]. Based on the above, a prudent recommendation in dietary practice would be to partially replace refined carbohydrates with protein sources that are low in saturated fat [66]. An example of high-protein diets are formula diets, which are analytically described below.

What is the most important component of an effective weight management program?

The most important component of an effective weight-management program must be the prevention of unwanted weight gain from excess body fat. The military is in a unique position to address prevention from the first day of an individual's military career.

How does behavior and lifestyle modification affect weight management?

The use of behavior and lifestyle modification in weight management is based on a body of evidence that people become or remain overweight as the result of modifiable habits or behaviors (see Chapter 3), and that by changing those behaviors, weight can be lost and the loss can be maintained.

What is the principle of weight gain?

The principle of weight gain is simple: energy intake exceeds energy expenditure. However, as discussed in Chapter 3, overweight and obesity are clearly the result of a complex set of interactions among genetic, behavioral, and environmental factors. While hundreds, if not thousands, of weight-loss strategies, diets, potions, and devices have been offered to the overweight public, the multi-factorial etiology of overweight challenges practitioners, researchers, and the overweight themselves to identify permanent, effective strategies for weight loss and maintenance. The percentage of individuals who lose weight and successfully maintain the loss has been estimated to be as small as 1 to 3 percent (Andersen et al., 1988; Wadden et al., 1989).

What is the role of nutrition professionals in obesity?

Nutrition professionals can provide individuals with a base of information that allows them to make knowledgeable food choices.

How did the military lose weight?

While studies have shown that military recruits were able to lose significant amounts of weight during initial entry training through exercise alone, the restricted time available to consume meals during training probably contributed to this weight loss (Lee et al., 1994).

Why is the military population selected from a pool of individuals who meet specific criteria for body mass index (BMI)?

Because the military population is selected from a pool of individuals who meet specific criteria for body mass index (BMI) and percent body fat, the primary goal should be to foster an environment that promotes maintenance of a healthy body weight and body composition throughout an individual's military career.

How long does it take for weight loss pills to work?

In general, these drugs can induce a 5- to 10-percent mean drop in body weight within 6 months of treatment initiation, but the effect can be larger or smaller depending on the individual.

What is a healthy weight loss plan?

A Weight Loss Plan That Suits Your Lifestyle. Losing weight the healthy way is basically a big lifestyle overhaul. You don't have to be fazed by this long-term goal. Choosing a healthy weight loss plan should require an assessment of the lifestyle that you currently have.

What is the best way to lose weight?

A good weight loss plan allows you to exercise your inner discipline to consciously eat in moderation and in reasonable amounts to keep you satisfied and healthy at the same time. In addition, proper hydration is a key factor in healthy weight management. Most of us take water for granted.

How to be mindful of what you eat?

Being mindful of what you eat is the first step to healthy eating. The best way to do this is to follow a plan that allows you to track your calorie intake. Being aware of how much calories you take in is an essential part of losing weight. A lot of us find it tedious to count calories.

Why is it important to get active?

A lot of people who have gained weight have lived sedentary lifestyles for a long time, so it's important to get active slowly but surely to avoid injury and to ensure long-term success.

Do you have to eliminate caloric foods in your diet?

However, a healthy weight loss plan ensures that you get just the right amount of calories your body needs to burn energy. There is no need to eliminate caloric foods in your diet. Just choose a diet program that makes it convenient for you to calculate the number of calories you need to lose a certain amount of weight.

Is it healthy to eat only one food item?

Proper Nutrition Over Single-Item Diets. There is no short cut to healthy eating. For your benefit, simply avoid any weight loss plan that urges you to eat only one food item. Most people are under the impression that if we eat only foods that will increase fiber or protein intake, we're good to go.