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Losing Weight Safely
The Food and Drug Administration, or FDA, is part of the United
States Government. FDA requires most food labels to list the amount
of important nutrients the food gives you. Use food labels to choose
healthy foods for losing weight.
If You're Overweight, Slim Down for Better
Health
Overweight people have an increased risk of high blood pressure,
heart disease, and other illnesses. Losing weight reduces the risk.
This brochure tells you how to lose weight safely.
Ask Your Doctor About Sensible Goals
Your doctor or other health worker can help you set sensible goals
based on a proper weight for your height, build and age.
Men and very active women may need up to 2,500
calories daily. Other women and inactive men need only about 2,000
calories daily. A safe plan is to eat 300 to 500 fewer calories
a day to lose 1 to 2 pounds a week.
Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking, most days
of the week.
The idea is to use up more calories than you eat.
You need to use up the day's calories and some of the calories stored
in your body fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts
can quickly use up a day's calories. And these foods may not provide
the other nutrients you need.
Tips for Cutting Calories and Fat
Eat plenty of vegetables, fruits, and grain products like bread
and rice.
Eat only small, single servings of foods high in fat or calories.
Eat less sugar and fewer sweets.
Drink less alcohol or no alcohol.
Choose foods whose labels say low, light or reduced to describe
calories or fat.
Choose 1 percent or skim milk products and reduced fat cheeses.
Replace ice cream with fat-free frozen yogurt.
Replace sour cream with fat-free or low-fat plain yogurt.
Make sure fish, poultry and meat are lean. Trim skin and fat.
Broil, roast or steam foods.
Eat a Favorite Rich Food, Sometimes
That may keep you from craving it. But eat only a small amount.
Make sure your other foods that day are
low in fat and calories.
Eat a Wide Variety Of Foods
Variety in the diet helps you get all the vitamins and other nutrients
you need.
Watch Out for Promises of Quick And Easy
Weight Loss
Fad diets aren't good because they often call for too much or too
little of one type of food. As a result, you may not get important
nutrients you need daily.
Remember, if it sounds too good to be true, it
probably isn't true.
What About Diet Pills?
Diet pills you buy without a prescription won't make a big difference
in how much you lose each week or how long you keep the weight off.
If you do use them, read the label carefully. Because of possible
side effects, like high blood pressure, never take more than the
listed dose.
Also, be careful about taking cough or cold medicines
with diet pills you buy without a prescription. These medicines
may contain the same drug used in diet pills, or a similar drug
with the same effects. If you take both products together, you may
get too much of the same type drug. This can hurt you.
Before taking a cough or cold medicine while using
diet pills, ask your pharmacist if it's OK.
Prescription diet pills may help some people. If
you use them, follow the doctor's directions carefully.
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