To help you determine your weight loss goals you can use the Body Mass Index to assess overweight and obesity. Body weight alone can be used to follow and to determine the effectiveness of therapy. The BMI is to classify overweight and obesity and to estimate relative risk of disease compared to normal weight.
Here are 10 Weight Loss Recommendations:
1. The waist circumference should be used to assess abdominal fat content.
2. The initial goal of therapy to lose weight should be to reduce your body by about 10 percent from baseline. With success, and if warranted, further loss can be attempted.
3. Low calorie diets (LCD) can be used for reduction in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.
4. Reducing dietary fat alone without reducing calories is not necessarily sufficient. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories.
5. A diet that is individually planned to help create a deficit of 500 to 1,000 calories per day should be an integral part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.
6. Physical activity should be part of a comprehensive losing therapy and control program because it: (1) modestly contributes to weight loss in overweight and obese adults, (2) may decrease abdominal fat, (3) increases cardiorespiratory fitness, and (4) may help with maintenance of weight loss
7. Physical activity should be an integral part of weight loss therapy and maintenance. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.
8. The combination of a reduced calorie diet and increased physical activity is recommended since it produces a loss that may also result in decreases in abdominal fat and increases in cardiorespiratory fitness.
9. Behavior therapy is a useful adjunct when incorporated into treatment for weight loss and maintenance.
10. After successful weight loss the likelihood of maintenance is enhanced by a program consisting of dietary therapy, physical activity, and behavior therapy which should be continued indefinitely. A maintenance program should be a priority after the initial 6 months of weight loss therapy.