What types of weight-loss programs are available

There are many ways to lose weight, 
but it is not always easy to keep the 
weight off. The key to successful 
weight loss is making changes in your eating 
and physical activity habits that you can keep 
up for the rest of your life. The information 
presented here may help put you on the road 
to healthy habits.



Can I benefit from weight loss?
Health experts agree that you may gain health benefits from even a small weight loss if:

◆  You are considered obese 
based on your body mass 
index (BMI) (see BMI 
chart on page 3). 

◆  You are considered overweight based on your BMI and have weight-related health problems or a family history of such problems.

◆  You have a waist that measures more than 40 inches if you are a man or more than 35 inches if you are a woman. 
A weight loss of 5 to 7 percent of body weight may improve your health and quality of life, and it may prevent weight-related health problems, like type 2diabetes. For a person 
who weighs 200 pounds, this means losing 10 to 14 pounds.

Even if you do not need to lose weight, you should still follow healthy eating and 
physical activity habits to help prevent weight gain and keep you healthy over the years.

Some Weight-related Health Problems

✔  diabetes
✔  heart disease or stroke
✔  high blood pressure
✔  high cholesterol
✔  gallbladder disease
✔  some types of cancer
✔  osteoarthritis (wearing away of the joints)
✔  sleep apnea (interrupted breathing during sleep)


How can I lose weight?

To lose weight you need to take in fewer calories than you use. You can do this by creating and following a plan for healthy eating and a plan for regular physical activity.

You may also choose to follow a formal weight-loss program that can help you make lifelong 
changes in your eating and physical activity habits. 

Your Plan for Healthy Eating

It may be hard to stick to a weight-loss “diet” that limits your portions to very small sizes or excludes certain foods. You may have difficulty making that work over the long term. Instead, a healthy eating plan takes into account your likes and dislikes, and includes a variety of foods that give you enough calories and nutrients for good health.

Make sure your healthy 

eating plan is one that:

◆  Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

◆  Includes lean meats, poultry, fish, beans, eggs, and nuts.
◆  Is low in saturated fats, transfats, cholesterol, salt (sodium), and added sugars.

Your Plan for 

Regular physical activity may help you lose weight and keep it off. It may also improve your energy level and mood, and lower your risk for developing heart disease, diabetes, and some 
cancers.

According to the 2008 Physical Activity Guidelines for Americans, experts believe all adults should be physically active. Some activity is better than none, and individuals who engage 
in any amount of physical activity may gain some health benefits.

The majority of your physical activity should be moderate to vigorous in intensity. However, adults should aim to include muscle-strengthening activities as well. For more information on the Physical Activity Guidelines, see the “Other Resources” section at the end of this brochure.

You can be physically active 

every day for one extended period of time, or you can break it up into shorter sessions of 20, 15, or even 10 minutes. Try some of these physical activities:

◆  walking (15 minutes per mile or 4 miles per hour)
◆  biking
◆  tennis
◆  aerobic exercise classes (step aerobics, kick boxing, dancing)
◆  energetic house or yard work (gardening, raking, mopping, vacuuming)

What types of weight-loss programs are available?

There are two different types of weight-loss programs—clinical and nonclinical. 
Knowing what a good program will offer and what to look for may help you choose a weight-loss program that will work for you. Nonclinical Program


You can follow a nonclinical program on your own by using a counselor, book, website, or weight-loss product. You can also join others in a support group, worksite program, or community-based program. Nonclinical weight-loss programs may require you to use 
the program’s foods or supplements.

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