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| Dieting Realities! |
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| The Weight-Loss Industry |
Looking for a quick and easy way to lose weight? You're not alone! Millions
of people will go on diets this year. And while some will succeed in taking
the weight off, very few will manage to keep all of it off in the long run.
One reason for the low success rate is that many people look for quick and easy
solutions to their weight problems. They find it hard to believe in this age of
scientific innovations and medical miracles that an effortless weight-loss method does
not exist.
So they succumb to quick-fix claims like "Eat All You Want and Still Lose Weight!" or
"Melt Fat Away While You Sleep!". And they invest their hopes (and their money) in
all manner of pills, potions, gadgets, and programs that hold the promise of a slimmer,
happier future.
Trying to sort out all of the competing claims--often misleading, unproven, or just
plain false--can be confusing and costly.
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| The Facts About Weight Loss |
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Being overweight can have potential health consequences. These include an increased risk
of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer.
Losing weight can help reduce these risks. Here are some general points to keep in mind:
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- Any claims that you can lose weight effortlessly are false. The only proven way to lose
weight is either to reduce the number of calories you eat or to increase the number of
calories you burn off through exercise. Most experts recommend a combination of
both.
- Very low-calorie diets are NOT without risk and should be pursued only under medical
supervision. Unsupervised very low-calorie diets can deprive you of important
nutrients and are potentially dangerous.
- Fad diets rarely have any permanent effect. Sudden and radical changes in your
eating patterns are difficult to sustain over time. In addition, so-called "crash"
diets often send dieters into a cycle of quick weight loss, followed by a "rebound" weight
gain once normal eating resumes, and even more difficulty reducing when the next diet is
attempted.
- To lose weight safely and keep it off requires long-term changes in daily eating and
exercise habits. Many experts recommend a goal of losing about a pound a week.
A modest reduction of 500 calories per day will achieve this goal, since a total reduction
of 3,500 calories is required to lose a pound of fat. An important way to lower your
calorie intake is to learn and practice healthy eating habits.
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| In Search of the "Magic Bullet" |
Some dieters peg their hopes on pills and capsules that promise to "burn", "block", "flush" or
otherwise eliminate fat from the system. But science has yet to come up with a low-risk
"magic bullet" for weight loss. Some pills may help control the appetite, but they can have
serious side effects. Amphetamines, for instance, are highly addictive and can have adverse
impact on the heart and central nervous system. Other pills are utterly worthless.
Beware of the following products that are touted as weight-loss wonders:
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- Diet pills that allegedly "flush fat out of the body".
- "Fat blockers" purported to physically absorb fat and mechanically interfere with the fat a
person eats.
- Diet patches, which are worn on the skin, have not been proven to be safe or effective.
- Some bulk producers or fillers, such as fiber-based products, may absorb liquid and swell
in the stomach, thereby reducing hunger. Some fillers, such as guar gum, can even prove
harmful, causing obstructions in the intestines, stomach or esophagus.
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| Phony Devices and Gadgets |
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Phony weight-loss devices range from those that are simply ineffective to those that are truly
dangerous to your health. At minimum, they are a waste of your hard-earned money. One of the
main fraudulent gadgets that has been marketed to hopeful dieters over the years include:
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- Electrical muscle stimulators. While they have legitimate use in physical therapy treatment,
they have little to no value in weight loss and body toning. When used incorrectly, muscle
stimulators can be dangerous, causing electrical shocks and burns.
- Body Wraps. All you really lose with these wraps is water weight. They make you sweat and
lose water, resulting in temporary weight loss but the weight returns after you re-hydrate
yourself.
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| Sensible Weight Maintenance Tips |
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Losing weight may not be effortless, but it doesn't have to be complicated. To achieve long-term
results, it is best to avoid quick-fix schemes and complex regimens. Focus instead on making
modest changes to your life's daily routine. A balanced, healthy diet and sensible,
regular exercise are the keys to maintaining your ideal weight. Although nutrition science
is constantly evolving, here are some generally accepted guidelines for losing weight:
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- Consult with your doctor or a dietitian to determine your ideal healthy body weight.
- Eat smaller portions and choose from a variety of foods.
- Load up on foods naturally high in fiber: fruits, vegetables, legumes, and whole grains.
- Limit portions of foods high in fat: red meat; cakes and pastries; and dairy products like
cheese, butter, and whole milk.
- Exercise at least three times a week.
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This article is adapted from "The Facts About Weight Loss Products and Programs";
published by the FDA.
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