Expert Q amp; A: Starting with a weight loss plan step

I want to lose weight, but have no idea where to start. What should I do?

Before attempting to make changes to your habits, you need to see where you are now. Discover what) is your Body Mass Index (BMI. See how it compares to maintain a healthy weight. The records of what we eat every day and how much exercise you get.

Now people say, why bother? Know how to eat now! But I really do not. Eating is something we do every day not really paying attention. When you start writing, you learn things you never knew about your habits. You can drink five to one day open house and I have no idea. Inventory, where you are, you now have an idea of what needs to change.

The next step is really important. You can take a long term commitment. If you're eating and exercise habits change, which usually take place six weeks or six months or six years. You have motivated this change will you're on the rest of your life recently.
What commercial diet books, programs and projects really work?

In principle, almost any diet plan may work for weight loss. Go to a bookstore and buy a diet book. Provides advice to eat less and you lose weight.
But the problem is that almost none of them maintain weight loss.

If you want to lose weight, do not think it matters how we do or what you intend to use. But it takes will probably use different strategies.

Co-founded the National Weight Control Registry, about 6,000 people who lost 70 pounds on average and this was seven years ago.
What are you trying to manage how these people. What strategies really work? We found some common characteristics. People in office have tended to do much physical activity. They tend to adopt a diet low in fat and calories to ensure total. Monitor, weigh themselves regularly and keep a food diary. And eat breakfast every day.

I really need training to lose weight?

No, if you reduce calories, you lose lots of weight does not escape for a move. But be sure to exercise for weight maintenance. We tell people that if they are not willing to significantly increase their physical activity, should not even try to lose weight. It is usually no lasting benefit. Exercise is the key.
How much exercise should I do?

My recommendation is to go for about an hour a day. We found that people who successfully lose weight tend to discourage minutes daily exercise from 60 to 90.

Now people say, 60 to 90 minutes a day? This is awesome! But people in the National Register of weight control has a mean weight loss produced by 70 pounds. I think many people would say that the work has not stopped an hour a day to 70 pounds a bad deal.

The good news is that the practice will spread throughout the day. You have to do, not all at once. Most people have little planned exercise an hour every day. For example, a walk or a bicycle ride for the right to work each day.

You can also try to reach an I step on a wonderful tool. We give you immediate feedback and goals very easily. We have found that people receive in the National Weight Control Registry average 11,000-12,000 steps per day, working five to six miles. But if you start to be slow. Working up to an hour a day late in increments of 15 minutes.

Getting your exercise is never easy. Even people who had already been here for years, will tell you that even forced to carry every day. But if you want to keep away the exercise is in the foreground.
How many calories should I eat?

To lose weight, you will be in 1200 - or 1400-calorie diet. Eating this amount will be very good for weight loss. The problem is that even if you eat 1,200 calories for a few months, you can not eat this way forever. Developed with so few calories and can usually be achieved to keep.

So I have a radical idea. I think we should eat more calories than you. But the only way you can eat more calories when they are balanced with more physical activity. The more practice you have to eat more.

Still incentive to lose or maintain my weight?

People do not have a problem staying motivated in a short time. Having a person thinks, Gosh, Imp going to a wedding in six weeks, CIA, lose weight. And as you begin to lose weight can be quite simple. You can get a very positive feedback, because everyone tells you how good you look.

But moving over time, you have diminishing returns. Stop to get compliments because people are accustomed to your new appearance. It will then be based on internal motivation, which is much more difficult d '. So, that's why the so important to lose weight with a genuine commitment is not open to change. It is not easy.
But we found that the longer you hold the weight, the better your chances. People say that after the weight is now three years, the probability of success high.
What food should my weight on the diet?

We found that help, but all kinds of food for people to lose weight, people tend to eat a large high-fiber, high fat diet moderate.

Above all, should eat the food we eat can be your whole life. We must be realistic. If you love ice cream and go on a diet to make that plan is unlikely to work for you.
There are supplements that can help me lose weight?

My feeling is that most of them are likely to be neutral: they tend to help and they are usually wrong. However, threes very little knowledge about supplements and the possibility that some are even harmful. For now my advice is to diversify. I think you lose your money and not get any benefit.

Of course, if you see someone who runs the sale of a promising prospect for quick and easy weight loss in the other direction. Believe me, if it were true, everyone would be thin.
We prescribe diet pills?

There are some prescription diet pills only some people to help. But not for everyone and it is not magic bullets. The weight tends to melt when you start taking it. Indeed, these drugs are now very much their own R even in diet and exercise to take part.

If you are concerned must obviously can not take yourself. Your doctor can help you decide if they make sense, too.
Their research has been a change in your diet and exercise habits?

Always trying to make physical activity a priority, so that only my research to prove it. If something does not make it clear to me how important it is to eat breakfast every day.